ketogenic diet rapid weight loss diet plan: discover how to lose weight, burn fat & feel great...

Ketogenic Diet

Rapid Weight Loss Diet Plan: Discover How to

Lose Weight, Burn Fat & Feel Great 24/7

CLICK HERE TO LOSS WEIGHT FAST

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Introduction

What is the Ketogenic Diet?

The Amazing Benefits of the Ketogenic Diet

Foods to Eat on the KetogenicDiet

Foods to Avoid on the Ketogenic Diet

Things to Consider Before Starting

Week 1 DietPlan

Week 2 Diet Plan

Week 3 Diet Plan

Week 4 DietPlan

14 Pre-Designed Ketogenic Diet Recipes

Conclusion

Introduction

I want to thank you and congratulate you for downloading the book, “Ketogenic Diet: Rapid Weight

Loss Diet Plan - Discover How to Lose Weight, Burn Fat & Feel Great 24/7”.

This book has everything you need to know to get started on your journey to a fit, healthier body and

lifestyle. On the Ketogenic diet, you’ll lose weight fast, look more fit, and even feel healthier – and

you should even start to see these changes within 30 days of starting, if you’re consistent and

dedicated!

Being obese or overweight is undoubtedly challenging for many people. For starters, you probably

aren’t happy with the way your body looks, you might have low energy, or maybe you even feel just

flat-out unhealthy. I want you to have a fair fighting chance at reclaiming the fit, healthy body and

lifestyle you want – and I understand it’s not easy to know where to get started, so that’s why I wrote

this book.

The truth is, losing weight is not always easy. Most people make many different attempts to lose

weight and it seems like nothing ever works. They end up right back where they started. If you’ve

tried to lose weight before, it’s possible you have gone through this cycle and have been disappointed

more times than you can remember. However, there is hope! They key thing to note here is: you needto

be properly educated on how to make your body BURNfat…

Enter the ketogenic diet. In this book you’ll learn what the ketogenic diet is, how it helps your body

burn fat, and how to get started on your journey to rapid weight loss. If you are dedicated to getting

healthier, looking leaner, and overall having more energy for your life, then this book is exactly what

you need to read.

So thanks again for downloading this book, I hope you enjoy it! Let’s get started…



The Ketogenic Diet

According to a survey conducted by WHO, it was discovered that more than 13 percent of the adult

population in the world were suffering from obesity. Unfortunately, obesity is one of the most

commonly faced physical challenges by people today, especially in Western societies. In short,

obesityisa bodyconditioncharacterizedbyanexcessive gaininweightandbodyfat.

If you are obese, then you could easily understand the troubles obese people have to go through. You

cannot always wear clothes you’d like to wear; you cannot take part in certain physical activities fora

long time, you often feel less confident and most importantly, your risk of acquiring health conditions

such as diabetes, high blood pressure, and cardiovascular disease increases. To battle these issues, it

is important that you follow a lifestyle that supports healthy weight and optimum physical condition.

And that starts with what youeat…

Amongst the different weight loss plans available at your disposal, the ketogenic diet is often

considered as one of the best for weight loss, healthy living, and disease prevention. So what is the

Ketogenic diet and why are more and more people following it? Let’s read onward to find out.


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Chapter 1: What Is The Ketogenic Diet And How Does It Work?

The ketogenic diet, colloquially known as the keto diet, is a popular diet that is referred to by many

other names, including low carb-high fat (LCHF) diet and low carbohydrate diet.

What is the Goal of a KetoDiet?

The objective of a ketogenic diet is to make you lose weight rapidly by attacking your routine diet

plan. Typically, the food you eat is rich in carbohydrates, but during a keto diet plan, you are

restrictedfromeatingfoodsrichincarbohydratesandinsteadfocusoneatingfoodshighinhealthyfat content.

Therefore, you have to let go of foods such as rice, breads, andpasta.

The basic aim of this diet is to make you get to the ‘ketosis’ state, a metabolic state wherein your body

cells start breaking down the fat fragments stored in the body known as ‘ketones’ for energy instead of

using glucose (sugar from carbs) for refueling the body. When this takes place, the stored fat in your

body in the form of adipose tissue starts disintegrating and melts away. As a result, you start losing

excess weight.

Here’s the main point: Ketosis is a process that enables your body to go into the “fat burning” state

that you need to lose weight rapidly. Moreover, it is known for preventing, improving, and even

healing conditions like cancer, Alzheimer’s, autism, and epilepsy. These are good benefits in addition

to losing weight,right?

What Exactly Happens in a KetogenicDiet?

When you eat a diet saturated with carbohydrates, it is broken down into glucose in your body.

Thisglucose is stored in the form of glycogen in your liver that is broken up into simple glucose

whenever the need for energy arises in the body. Insulin is created by your pancreas for converting

glycogen to glucose, so it can be absorbed in your bloodstream and move around in your body.

When glucose is being utilized for fueling your body, the fats in your body are just lying around in the

form of bulky tissues. They aren’t used because your body is relying on glucose for providing it with

the necessary strength and energy to keep going. This problem results in weight gain and paves the

way for obesity. It is this fatty issue that the ketogenic diet targets.

When you start a ketogenic diet, you switch to foods that are rich in fats instead of carbohydrates. As

you take less carbohydrates, your body gets a smaller supply of glucose to be used for energy as

compared to before. The decrease in the consumption and supply of carbohydrates forces your body

to slowly move intoketosis.

If this is your first encounter with the logic of eating fat to lose fat, you might probably be wondering

how this works. Well, for starters, when you take food, which is high in fat, your body starts breaking

it down for energy, a process, which ends up producing adenosine triphosphate or simply ATP.

Ketones are a product of the process. So when you ingest less carbs, you push the body to start

burning more fat and in the process, you end up producing more ketones some of which are very

important for energy production like ß-hydroxybutyrate and acetoacetate. It is perhaps important to

know that your heart and the kidneys prefer ketones to glucose. Additionally, the brain cells can also

use ketones for energy. However, acetone, which is one of the types of ketone molecules produced is

not used for energy and is instead released as waste through urine and breath. So the more ketones

you produce, the more of acetone you pass through urine. You can test acetone levels in your urine

using a dipstick. This is how you can test if you’re in a state of ketosis or not – you only get into a

state of ketosis if your ketones are high enough to be detected in thesetests.

Note: If you are diabetic, you should consult with your physician first before going on aketogenic diet

because you might end up triggering what is known as diabetic ketoacidosis. When you are in this

state, you have extremely (and potentially dangerous levels) of ketones in your body. However, if you

are healthy, your ketosis is referred to as dietary ketosis, physiological ketosis, nutritional ketosis or

benign dietaryketosis.

When you go on a ketogenic diet, your goal is to get your body into a glycogen deprived state then

stay in this state for some time as you maintain what is known as mild state of ketosis (in this case,

you are converting fat intoenergy).

If there is a mild state of ketosis, this means that there is an optimal state, right? So how can you

achieve a state of optimal ketosis where you are running on fat and your insulin level is at its lowest?

Well, the secret is in avoiding all sources of carbs then take more proteins (of course in moderation).

Your goal is to provide just enough proteins to make sure that the body is not forced to burn muscle

tissue for energy because this might end up causing muscle loss and even increase insulin levels-

some of the protein is converted to glucose. If you keep the protein levels sufficient, fats high, and

carbs to almost zero, you will end up burning most fat and ultimately achieve optimal ketosis. This

might take anywhere between 2-7 days depending on your activity level, what you eat and yourbody

type.

You should also note that the body takes time to adapt to using ketones and fats as a source of energy.

That’s why you might experience some of negative effects at first like weakness, mild irritability,

fatigue, or light headedness. However, this should be gone after your body adjusts, typically within a

week.

What Happens Next?

Once ketosis has been achieved, your body starts using the stored fat in your body and begins utilizing

it for providing it with energy. Glucose is no longer used as the fuel of your body because it is in

extremely low quantities. Instead, the stored fats along with the fats you consume during your keto diet

become responsible for making you move, play and carry out all your routine chores.


The ketones produced in your body due to the disintegration of the fats stored in our liver helps you

shed off the unwanted fat in your body and become leaner and healthier than before.

So after reading all this, why should you opt for a keto diet? Let’s learn more about that in the next

chapter.

Chapter 2: The Benefits of AKetogenic Diet

Now that you are aware of what a ketogenic diet is and how it accomplishes the goal of making you

lose weight, let us discuss some of the major benefits of this diet.

Reduces Your Appetite and Incessant Cravings

One of the major reasons that make people gain weight is their inability to control their huge appetite

or the incessant, annoying cravings for calorie rich foods they get several times in a day. By adopting

ketogenic diet plan, you are easily able to kill both. Now, this doesn’t in any way mean that you won’t

become hungry or feel the need to eat food when you go on a keto diet. It just means that you stop

feeling hungry 24/7 and eat only when you need to.

Studies have shown that when you cut down your carbohydrate intake, you start eating less with time.

Your non-stop hunger and enormous appetite starts decreasing as you begin eating more healthy high-

fat foods.

Helps You Lose Weight Rapidly

Several studies carried on the subject of keto diet have revealed that people who eat a low-

carbohydrate diet lose a large amount of weight rapidly compared to people on low-fat diets. A

major reason behind this change is that the low-carb diet plan helps you eliminate the extra water

from yourbody.

Moreover, the insulin levels in your body also start decreasing when you are on a keto diet because

your body no longer needs a big quantity of insulin for breaking up glycogen into glucose. This change

makes your kidneys shed the extra sodium that results in fast weight loss during the first two weeks of

theplan.

Trims Down Your Heavy Abdomen

Ketogenic diet helps in eliminating the visceral fat from your body, giving your abdomen a slimmer

shape and appearance. Visceral fat is the fat lying in your abdominal cavity. It starts surrounding your

organs when it increases in size and quantity. It is often the most difficult fat type to get rid of.

Moreover, having a large amount of visceral fat in your abdomen can result to inflammation,

metabolic dysfunction, and insulin resistance.

If you want to attack the visceral fat stuck in your abdominal cavity, then keto diet will be very

effective in achieving this. Taking coconut oil in particular, which is high in MCTs (medium chain

triglycerides) helps in boosting ketone levels in the body given that coconut oil provides an instant

source of energy. This is particularly because MCTs are usually converted into ketones, which are

then used in place of glucose for energy given that the body uses them immediately instead of storing

them. Actually, studies have shown that MCTs have thermogenic properties, which means that they are

wonderful fat burners. To enhance effectiveness, you can take coconut oil just before a workout or as

a substitute for carb based snacks. You can also replace coconut oil with coconutmilk.

Decreases the Risk of Health Conditions

Battles heart diseases



Studies have shown a close link between triglycerides and heart diseases. Triglycerides refer to the

fat molecules in your body. The more the quantity of triglycerides in your body, the higher your

chances will be of suffering from heart diseases and high bloodpressure.

The major cause of an elevated triglyceride concentration in the blood is the consumption of

carbohydrates. By cutting down your intake of carbohydrates, you are able to reduce the amount of the

free triglycerides in your body and consequently decrease your likelihood of suffering from such

conditions as fatal cardiovascular conditions.

Reduces chances of having high blood pressure

Studies have shown that about half of those who have followed a diet that is low in carbohydrateshad

their blood pressure levels reduce greatly. By switching to low carbohydrate diet, you are able to

minimize your chances of suffering from high blood pressure and related problems. One of the

reasons for this is probably because you end up losing weight while on a ketogenic diet-studies

haveshown a close link between weight loss and bloodpressure.

Fights Type II Diabetes

By adopting a lifestyle characterized by low carbohydrate intake, you are also able to decrease your

chances of suffering from type II diabetes. It (type 2 diabetes) usually develops when your body

develops a resistance to insulin whereby your body cannot recognize insulin that is created for

converting glucose into glycogen. This often occurs when there is an enormous amount of glucose in

your body. Therefore, when you eat fewer carbohydrates, you are able to eliminate the probability of

developing insulin resistance and reduce your risk ofbecoming a type II diabetic.

Promotes the Production of HDL

Also known as good cholesterol, HDL or high density lipoprotein (good cholesterol) is a lipoprotein

that carries cholesterol in your blood. LDL or low density lipoprotein (bad cholesterol) is

responsible for carrying cholesterol from your liver to your body, whereas HDL takes the cholesterol

to your liver, so it can either be excreted orreused.

By eating a diet rich in fats and low in carbohydrates, you are able to promote the production of HDL

in your body and with an increased formation of HDL, your chances of suffering from heart diseases

decrease as well. The higher your HDL levels, the lower your chances of suffering from heart

disease.

Other benefits include:

Helps fight metabolic syndrome

Effective for dealing with various brain disorders

If you want to enjoy these amazing health benefits while keeping off excess weight, then the ketogenic

diet may be exactly what you need! Let’s now take a look at what foods to eat in the keto diet…

Chapter 3: Foods to Eat in a Keto Diet Plan

Unlike the majority of the diet plans, the ketogenic diet plan does not restrict you to a small number of

food selections. Rather, it provides you with quite a large selection of foods to choose from. Here is a

list of the foods that you are permitted to consume while following a ketogenic high fat, low-carbdiet.

Note that there may be other food examples that are permitted in the keto diet which are not listed

here – the point of this list below is to give you a starting idea of what foods to eat. I encourage youto

domoreresearchonyourownifyouwanttoexpandyourcookinglistevenmore.

CORE FOOD SOURCES:

Wild Animal and Grass Fed Sources

· Beef, venison, goat, lamb or any other grass fedmeat

· Eggs from free-rangechickens

· Seafood and wild-caughtfish

· Grass-fed butter and ghee (very high in good fats and VitaminK!)

· Poultry, preferably from free-rangesources

· Naturally raisedpork

· Organ meats of grass fed animals, such asliver

· Gelatin made using hormone free and grass fedanimals

· Whey protein without any soy lecithin, hormones, artificial sweeteners and any otheradditives

Primary Veggies

The following foods can be eaten fromthis category:

· Cruciferous veggies such as dark leaf kale, kohlrabi, red cabbage, green and white cabbage,

broccoli, fennel, cauliflower, swede/rutabaga, turnips, radishes and Brusselsprouts

· Leafy greens, such as bok choy, chives, radicchio, endive, chard, spinach and Swisschard

· Cucumber, bamboo shoots, summer squash, spaghetti squash, zucchini, asparagus and celery

stalk

· Parsley root, leek, garlic, onion, spring onion, winter squash andmushroomss

Healthy Fats

Good fats are a very important part of the ketogenic diet, as this is what you’ll train your body to use

for fuel. You can eat any of the following items from this list:

· Polyunsaturated Omega-3 fats derived from sources such as fish or flaxseedoil

· Saturated fats, such as ghee, clarified butter, coconut oil, grass-fed butter, goose fat, duck fat,

tallow, chicken fat andlard

· Monounsaturated fats, such as olive oil, macadamia oil and avocadooil

· Coconut, macadamia nuts, and avocado are important food sources to include in thiscategory.

Condiments and Beverages

You are allowed to consume any of the following items belonging to this category:

· Pesto, mustard, pickles, homemadebroth

· Fermented foods, such as sauerkraut, kombucha andkimchi

· Spices, herbs, lemon or lime zest, lime or lemonjuice

· Black or herbal tea, black coffee or coffee with coconut milk orcream

SECONDARY FOODS:

In addition to enjoying the above foods, you can occasionally eat the following foods as well.

Fruits, Mushrooms and Vegetables

· Nightshades, such as peppers, tomatoes andeggplant

· Sea vegetables such as kombu andnori

· Sugar snap peas, French artichokes, wax beans, water chestnuts, bean sprouts andokra

· Berries, such as cranberries, raspberries, strawberries, blueberries, mulberries and

blackberries

Seeds and Nuts

The following seeds and nuts can be consumed occasionally:

· Hazelnuts, walnuts, almonds, flaxseed, sesame seed, pumpkin seed, pecans, hemp seeds, pine

nuts and sunflowerseeds

· Brazil nuts (these should be eaten occasionally as they are concentrated in selenium, which can

be harmful foryou)

Fermented Soy Goods

Fermented and non-GMO products such as soy sauce, Tempeh, Natto and paleo-friendly aminos are

allowed in moderation, along with black, unprocessed soybeans and green soybeans/edamame.

Ingredients/Cooking

The following are examples of ingredients can be used sparingly:

· Arrowroot powder, almond flour and xanthan gum (take small quantities veryinfrequently)

· Carob powder, cocoa powder, dark chocolate witha 70 percent to 90 percent cocoa content

· Zero-carb sweeteners, such as liquidstevia.

Other notes:

Root vegetables like celery root, beetroot, sweet potato, parsnip, and carrot can be consumed

occasionally. You can also eat fruits such as cantaloupe, watermelon, apricot, dragon fruit, nectarine,

peach, kiwi, grapefruit, berries, figs, plum, and oranges occasionally. Moreover, pistachio, chestnuts,

cashew nuts, and dried fruits such as figs, raisins, berries, and dates can be consumed in extremely

small quantities sometimes.

Additionally, you can consume dry white and red wines in small amounts once every two to

threeweeks as well, but preferably not more than that.

Keep in mind that the point of this diet is to feed your body ONLY with food sources that will

promote ketosis to happen in your body and overall, teach it to use fat as a fuel source. There are

many ways to get creative with making yummy tasting ketogenic dishes. You just need to get creative

and plan your meals! If you stick with it, your body and overall well-being will thank you forit!

Now that you know what you CAN eat in the ketogenic diet, let’s look at what SHOULD NOT be

eaten next.

Chapter 4: Foods to Avoid in a Ketogenic Diet

By now, you are well aware of what ketogenic diet is and you do know that you need to achieve

ketosis while on this diet. For you to do that, you will need to know the kind of foods to avoid since

you don’t want to be eating foods that only make it hard for you to enter into optimal ketosis.

Grains, Sweets and Sugars

All types of whole wheat and white grains, such as rye, corn, barley, wheat, oats, sorghum, bulgur,

sprouted grains, buckwheat, amaranth, and rice must be avoided while on a ketogenic diet. Moreover,

you cannot eat quinoa. Sweets, sugary drinks, and desserts containing processed or raw sugar must be

avoided as well.

Baked Goods

All baked goods that contain sugar or some form of bread must not be consumed while you’re on keto

diet. This includes, pizza, pies, breads and quiches.

Artificial, factory-farmed Fish and Pork

Factory-farmed fish and pork are rich in the inflammatory omega-6 fatty acids as well as PCBs that

are harmful to your health, so avoidthem.

Processed Goods

All processed foods that contain carrageenan (goods containing almond milk), wheat gluten, BPAs

and sulphites (dried fruits) must be avoided when you start your keto diet. Any artificial sweeteners

must not be used while on the diet aswell.

Refined Oils and Fats

This category includes safflower, sunflower, canola, cottonseed, corn oil, soybean, and grapeseed

oils. All these oils must not be consumed.

Tropical Fruits

Avoid all tropical fruits such as papaya, mango, and pineapple as they are rich in carbs. Also, ensure

to avoid 100 percent fresh juices since they are often high in sugars.

In addition, you should not consume diet soda, carbonated beverages, mints, chewing gums, cocktails,

sweet wine, beers, soy products, wheat gluten, and any product that contains BPA as an ingredient or

in its packaging material. Moreover, foods containing MSG must be eliminated from your diet as

well.

Now that you know what to eat and what you should not eat on a ketogenic diet, it is now time to look

at how to start. But before you do that, you need to be aware of some important points…

Chapter 5: Things to Consider Before GettingStarted

To get things done the right way and to ensure your body benefits from this diet, it is essential to

consider the following things prior to starting this regimen.

The purpose of this 4-week Ketogenic Dietplan:

Please note that the purpose of this book and diet plan is to help you TRANSITION into a ketogenic

fat-burning state, and LOSE EXCESS WEIGHT FAST. Because of this, there is some fasting included

in the 4-week plan. So please remember that this 4-week plan will require some committment, and it

is not how your ketogenic diet will always be structured after the 4-week plan. After 30 days, once

your body has adjusted, you will be able to make a consistent meal plan schedule where fasting is not

required.

Professional Support

It is wise to get the assistance of a professional healthcare practitioner, dietician, or nutritionist who

can help you out in preparing good meal plans for you. In this case, this e-book will do this job for

you by providing you with meal plans for four weeks in the upcoming chapters. Nonetheless, it is a

good idea to consult a professional at least once before commencing the diet just to make sure that

you know your body is ready for it. You will also find it easier to prepare good meal plans that are

customized just foryou.

In case, you suffer from type 2 diabetes, heart condition, high blood pressure, epilepsy, Alzheimer’s

or any other medical condition, then it is absolutely essential for you to get a professional’s help

before and during theplan.

Get Blood Tests

Getting your blood tested for the existence of any underlying condition is important to ensure that you

start the regimen without worrying about it affecting your health negatively. Though, it doesn’t harm

your body, but in case you are suffering from a serious condition, it is best that you don’t go on any

sort of weight loss diet.

It is important to get your blood tested for lipid panel, liver and kidney function, inflammatory

markers, thyroid panel and bloodcount.

Don’t Forget the Side-effects

Shifting to a keto diet is going to be a drastic change for your body and anything that is drastic is

bound to come with some side effects. Similarly, you will experience some side effects during the

first two weeks of practicing thisdiet.

The normal side effects include feeling weak, experiencing headaches, constipation, diarrhea, and

dizziness, feeling slightly feverish, undergoing extreme lethargy, urinating frequently and experiencing

musclecramps.

The serious side effects include getting kidney stones and heart palpitations.

Just be prepared for possible side effects, and know that they should disappear bythe time you enter the

third or fourth week of the plan, as long as you follow the plan correctly.

Relaxing

It is important that you understand that you must take this diet easy and relax while practicing it. Your

goal must not be to quickly cut down your carb intake, so you can lose an enormous amount of your

body weight as soon as possible. Rather, you should reduce it slowly and gradually. Don’t worry; you

will still benefit a lot from this plan. Going easy on yourself helps you experience less side effects

and enables your body to adjust comfortably to the completely new diet plan.

Practice it When You Have Time

This is one of the most crucial factors to consider before implementing the low-carb diet. You must

not start it when you are going through an extremely hectic schedule and have no time to spare for

yourself. This is because this diet demands you to prepare special meals and get used to different

foods that you aren’t accustomed to eating regularly. These changes will stress you out so you need to

have enough time to devote to this new routine, at least for about twoweeks.

Therefore, you must start the keto diet when you are emotionally, psychologically, and physically

relaxed and free.

Social Gatherings and People’s Comments

If you are to achieve optimal ketosis, you will definitely need to understand that you cannot just eat

anything even when in social places otherwise you will end up jeopardizing your entire regime since

it takes time for any carbs you take to be completely out of your body. As such, you should be

psychologically prepared to take different foods that might attract some attention and well meaning

but often misleading comments about the diet. Being prepared will ensure you don’t giveup.

Keto Diet Essentials

You need to invest in the essential keto diet items, such as a glucose/ ketone meter and a weighing

scale, so you can weigh your food portions before consuming them. This helps you use the right

amount of foods at the right times easily, without overeating. Moreover, you need utensils such as

non-toxic and non-stick frying pans, steamer oven, and blender for preparing the different ketogenic

meals conveniently.

Considering these things before starting the ketogenic diet helps you adjust yourself to the new

lifestyle you are going to experience beforehand. You understand that certain things will change, so

you start making the necessary adjustments for the new lifestyle before exercising it.

Recipes

By now, you should have enough info to start a keto diet plan. In the subsequent chapters, we will

discuss what your eating schedule should look like throughout your first four weeks of starting. This

will ensure you start the diet correctly, and be well on your way to losing excess weight quickly. This

book comes with 14 pre-designed ketogenic diet recipes to get you started! There’s a recipes section

after the weekly diet plans, so keep reading.

Chapter 6: Week 1 of the Plan

The first week of the 30-day ketogenic diet is going to be the hardest for you because it will be the

basic transitioning week. This is why it needs to be simple and as convenient as possible.

Start on the Weekend

Instead of starting the keto diet on a weekday, you should opt for the weekend. Why is that? For

starters, you won’t have any office to attend on the weekend, so you will have plenty of time at your

disposal to devote to making new meals for the plan. Secondly, you would be able to unwind on the

weekend and become stress-free. This means you would be able to focus on starting your keto plan

better.

Choose a few recipes and prepare about five to six different meals for the entire week. Divide them

insmallportions and storetheminairtightcontainers.Refrigeratethemandusethemduringtheweek.

Insight into the 3 Meals

For breakfast, you could eat egg whites, any type of meat you like, nuts and fruits that are allowed,

permitted vegetables and a cup of black coffee or tea.

Your lunch needs to be heavy. A generous piece of any type of meat you like covered in high-fat

dressings and paired with a delicious salad would work well for lunch.

Your dinner should be similar to the lunch, but should include more vegetables, preferably the leafy

greens.

There won’t be any dessert during the first week. You can snack occasionally throughout the day, like

on the allowed nuts, veggies/fruits, or boiled eggs. Opt for nuts or a fruit or any other food that is

allowed in the plan.

Keto Flu

One thing to prepare for is the possibility of you getting the ‘keto flu.’ It is the condition wherein you

will experience the different side effects that come with the implementation of the keto diet. It is

mainly characterized by brain fogginess, headaches, and fatigue. You can feel lethargic and sick, and

will often consider abandoning the diet, but you have to keep going to achieve your goals! Know that

it’s only temporary.

Remember to drink plenty of fluids throughout the day. Drinking at least two to three liters of fluids,

most of which should be water, will help you stay calm even with the keto flu. Coconut water is a

great alternative too. This diet is a diuretic, so you’ll be urinating frequently. As you will be peeing

out a large amount of electrolytes, you will become dehydrated and experience headaches and

dizziness. This is why drinking lots of water is essential during the diet, especially in the first week.

You can sprinkle a little salt on the water, or just eat salt separately as you would need to replenish it

in your body as well. The headaches won’t completely vanish until the end of the second week most

probably, but you will be able to deal with them easily by increasing your salt and water intake, and

resting well.


You have now stepped into the second week. The second week will be slightly different from the first

one since you can introduce new foods this week.

Bulletproof Coffee for Breakfast

This week for breakfast, you are going to start drinking bulletproof coffee. Yes, that’s right… only

coffee for breakfast this week. But before you make a judgment, let me explain, as it’s not any

ordinary coffee. It’s got TONS of good fats which will kickstart your body each day and help

transition to the keto fat-burningstatus.

Bulletproof coffee - What a strange name, right? Don’t worry it actually tastes pretty good to most

people! It is a great beverage to consume while on this diet. It is a unique concoction of grass-fed

butter or ghee and coconut oil (or MCT oil) mixed in toxin-free coffee. It might sound disgusting to

you, but honestly, this drink is really beneficial for you and tastesamazing.

It is helpful because it is saturated with medium-chain triglycerides, or MCTs that are known to result

in greater fat loss. Moreover, this beverage is rich in fats, so you’ll be getting an ample amount of

energy just by consuming it in the morning for breakfast. It will actually keep you energized

throughout the day! As the MCFAs (medium chain fatty acids) are oxidized, a huge quantity of energy

is expelled that keeps you healthy andactive.

One thing to note: Above I mentioned “toxin-free coffee”. By this, I mean that most coffees you get

from an average brand actually contain toxins that are harmful to your body and performance. So,

here’s how to look for toxin-free or low-toxin coffee: Look for light roast coffee, not super dark roast.

The darker it’s roasted, the more carcinogens it contains. At a light roast level, the coffee contains

very low amounts of carcinogens, and the naturally occurring antioxidants in the coffee actually

cancel them out! Next, you also want to use coffee beans that are processed using the “wet process”

method. This is a certain way that coffee beans are processed, as opposed to dry process. The reason

wet process is better is because it doesn’t allow mold to grow in the coffee beans while being

processed, so they naturally have less toxins. If you want to learn more about getting the right coffee, I

suggest you check out Bulletproof Coffee from www.bulletproofexec.com.Or just do your own

research onGoogle.

http://www.bulletproofexec.com/

If you don’t like the flavor or Bulletproof coffee, then try it with tea. Some people feel the need to pee

a lot after consuming coconut oil, so if you find yourself rushing to the bathroom after drinking

bulletproof coffee, then it is perfectly normal.

Lunch

Lunches in the second week are similar to those consumed in the first week. Generous portions of

meatslatheredinheavydressingspairedwithsaladperfectlydefineyourlunchesinthisweek.

Dinner

Dinner is going to follow the pattern of lunch. Keep eating good keto recipes!

There won’t be any dessert in this week as well, but don’t worry, it is coming in the next week.


Yay! At this point, you’ll be halfway through the keto diet plan. Well done! Now it is time to enter the

third week. It is going to be harder than before as you are going to practice intermittent fasting in

between your first and second meal. There are going to be only two meals in this week: breakfast and

dinner. You will be fasting right after your breakfast until dinner.

When you fast, your body breaks down more fat, supplying you with more energy and losing more

weight. Moreover, fasting is a great technique to get rid of all the toxins lodged in your body. It’s

important to note that during this week, you do not overly exert your body with exercise - instead get

mild exercise, plenty of rest and lots of good sleep!

Breakfast

It will just comprise of the bulletproof coffee, but you will double the quantity of the fat sources (and

coffee amount if you’d like), so you can get a gigantic supply of energy to keep you active throughout

the 12 hours of fasting. This should keep you full all the way to dinner. Remember to keep drinking

lots ofwater.

Dinner

There will be no lunch, so you’ll move straight to dinner at night. You are allowed to drink water

during the fast, so be sure to drink LOTS of it. In your dinner, you will be eating similar recipes as

previous weeks: meat, veggies, high-fat dressing, and secondary foods in smaller portions. Again,

refer to the recipe guide provided in this book if you’re running low on ideas.

You are allowed to eat one portion of low calorie dessert after dinner throughout this week – have fun

with it!


Finally, you have reached the fourth week of going strong with the diet! Things are going to get

seriously tough this week, as you’ll be fasting more. So get ready!

No Breakfast or Lunch

This week is geared to finalize the fast weight loss effect on your body. So the goal this week is going

to be even more fasting. Yes, you won’t be having breakfast or lunch during the course of this week.

When you wake up each day, you are going to fast until dinnertime. It’s not going to be easy, but you

do have what it takes to fast for that long. Make sure to drink at least four liters of fluids during that

time. Water, tea, flavored water and coffee is allowed, but no bulletproof coffee or tea. Remember,

lots of water is yourfriend.

You can also take green tea. It is packed with phenols that work as antioxidants and keep you

energetic and fresh. Plus, it increases your metabolic rate that speeds up the fat oxidization process by

15percent.

NOTE: If you feel like the fasting during this week is too intense for you, you can optionally go back

to the plan laid out in week 2. You’ll still lose weight and transition into a fat-burning state, but you

just might not lose AS much fat as quickly ifyou were fasting more this week.

Dinner

Dinner is going to be extremely lavish. You should double or even triple the amount of dinner you ate

in the previous week. If you fasted for breakfast and lunch, then it’s a good idea to transition by eating

a small portion first, then about an hour later jump into your big dinner. You can keep eating small

desserts as well this week.


Congratulations - You’re done!

After week 4, you’re done with the ketogenic diet rapid weight loss plan! If followed consistently and

correctly, you should lose at least 20 to 30 lbs during the four weeks, or maybe even more.



Depending on how you feel after the fourth week, you can continue with your keto diet, or you can

take a little break and resume to “normal” eating for a week. If you take a hiatus, then make sure to eat

a balanced diet of carbs, proteins and fats. Just be very careful not to indulge in high carb, high sugar,

processed, foods. I’d recommend for you to carry on with the keto diet, or modify it slightly to fit your

preferences.

If you continue with the ketogenic diet plan or something very similar, I urge you to keep researching

meal plans that contain well balanced foods and portions for breakfast, lunch and dinner to matchyour

fitness goals. That way you never get tired of the same recipes. It’s VERY easy to slip back into poor

eating habits, so the key here will be to develop a consistent meal plan you can follow each week,

and the prepare meals in advance for it ifnecessary!

Chapter 10: 14 Pre-Designed Ketogenic Diet

Recipes BREAKFAST RECIPES

Cheesy Spinach and Mushroom Quiche

Preparation time: 15 minutes

Cooking time: 45 minutes

Serves: 6

Ingredients: · 1 cup of sliced fresh Criminimushrooms

· ½ teaspoon minced freshgarlic

· 1 bag (9 ounces) of fresh spinach,chopped

· 4 medium free-range wholeeggs

· ½ cup of wholemilk

· 2 ounces of crumbled Fetacheese

· ¼ cup grated Parmesancheese

· ½ cup shredded Mozzarellacheese

· 1 teaspoon ofghee

· Table salt and black pepper, totaste

Directions: 1. Preheat an oven to a temperature of 350°F. Lightly grease a pie dish with ghee and setaside.

2. Whisktheeggsthoroughlyinamixingbowl,mixinthemilkandgratedParmesanandwhiskuntilwellincorporated.Setaside.

3. Apply medium-high heat on a skillet and the oil. Once the oil is hot, add the mushroom and garlic and season to taste with salt and

pepper.Sautéforabout5to6minutesoruntilthemushroomsaretender.Removeskilletfromheatandsetaside.

4. Place the chopped spinach on the greased pie dish and place the mushrooms on top. Add the feta cheese, pour in the egg mixture

and cover the other ingredients completely. Place the shredded mozzarella evenly on top and place it on a baking sheet. Bake it

intheovenforabout40to45minutesoruntilthecheesehasmeltedand lightlybrowned.

5. Remove from the oven and let it rest for 5minutes before serving.

Cheesy Spinach and Tomato Omelette


Cooking time: 5 to 10 minutes

Serves: 1

Ingredients: · 4 medium free-range whole eggs,beaten

· ½ cup cottagecheese

· ½ cup diced whiteonion

· 1 cup freshspinach

· 6 pieces of cherry tomatoes,diced

· 1 tablespoon ofbutter

· Salt and pepper, totaste

Directions: 1. Add the butter in a skillet and apply with medium heat. When the butter has melted, sauté the onions until soft and pour in the

beaten eggs. Cook for about 3 minutes or until the bottom part is lightlybrown.

2. Add the cheese, spinach and tomatoes on one side of the egg and season to taste with salt and pepper. Carefully lift the other side

of the omelette and flip it over to cover the vegetables. Reduce the heat to lowand cook for about 2 minutes.



3. Slide the omelette into a serving plate andserve with extra cheese on top.

Almond Meal Pancakes



Serves: 4 to 6

Ingredients: · 1 cup almondflour


· ½ cupwater

· ½ teaspoon bakingsoda

· ¼ teaspoonsalt

· ¼ teaspoon of liquidstevia

· 2 ounces ofghee

Directions: 1. Combine together the flour, salt and baking soda in a mixing bowl and set aside. In a separate bowl, whisk together the eggs,

liquid stevia and 1 tablespoon of ghee until well combined. Pour the egg mixture into the bowl with the flour mixture and mix it

thoroughly until smooth. If the batter mixture is too thick, add with water and mix until the desired consistency is achieved. Cover

the bowl with cloth and let it sit for 15 minutes, setaside.

2. Add the remaining ghee into a pan and apply with medium-high heat. Once the ghee is hot, pour in enough pancake mixture just

to cover the base of the pan. Cook until the bottom part is lightly browned and flip it over to cook the other side. Repeat the

procedure with the remaining pancake mixture and place them on a servingplatter.

3. Serve warm with your favourite spread, ifdesired.

Shredded Pumpkin Patties



Serves: 8

Ingredients: · 1 cup shreddedpumpkin

· 1 cupkale

· 2 tablespoons of chopped greenonion

· ¼ cup almondflour


· 1 cup of soft goat’scheese

· 2 tablespoons of ghee/clarifiedbutter

· Salt and Pepper totaste

Directions: 1. Combine together the flour, salt and pepper in mixing bowl and mix in the shredded pumpkin, green onions, kale and goat’s

cheese. Toss the ingredients until wellcombined.

2. Lightly beat the eggs and pour it into the bowl. Mix the ingredients thoroughly until well incorporated and divide into 8 equal

portions. Flatten each portion with hands to form it into apatty.

3. Add the ghee into a pan or skillet, apply medium-high heat and fry the patties in separate batches. Fry for about 3 to 4 minutes on

one side and flip it over to cook the other sidefor 4 minutes.

4. When all of the patties are done, transfer into a serving platter andserve immediately.

LUNCH RECIPES

Citrus Peppered Shrimps



Serves: 4

Ingredients: · 1 pound fresh large shrimps, peeled anddeveined

· 1 organic lemon, juiced andzested

· ½ teaspoon black pepper, freshly ground totaste

· ½ teaspoon salt, or as needed totaste

· ½ teaspoon chilipowder

· 1 tablespoon of extra light virgin oliveoil

· 2 tablespoons chopped fresh parsleyleaves

Directions: 1. Combine together the lemon zest, lemon juice, salt, black pepper and chilli powder in a large bowl and add in the shrimps. Toss to

coat the shrimps with the marinade mixture and chill for at least 2 hours to marinate theshrimps.

2. In a wok or skillet over high heat, add the oil when the wok or skillet is very hot. Stir fry the shrimps for about 5 minutes or until

opaque and thoroughlycooked.

3. Transfer into a serving platter, top with chopped parsley and serve with lemon wedgesif desired.

Salmon with Curried Tomatoes



Serves: 4

Ingredients: · 1 cup grape tomatoes,diced

· 1 tablespoon oliveoil

· 4 salmon fillets (about 6 ounceeach)

· 2 tablespoons red currypaste

· ¼ cup fresh basil, torn intopieces

· Salt and black pepper, totaste

Directions: 1. Preheat an oven to a temperature of 400°F. Lightly grease a rimmed baking sheet with oil andset aside.

2. Add together the diced tomatoes, black pepper, salt and 1 tablespoon of red curry paste in a mixing bowl and then toss to

combine. Place it on the greased baking sheet and spreadit evenly.

3. Lightly coat the fillets with the remaining curry paste and sprinkle with salt and pepper on both sides.

4. Place the fillets on top of the tomato mixtureand roast it in the oven for about 20 minutes. It is done if the fish flakes easily when a

fork is inserted and twisted on themeat.

5. Transfer the fish and tomatoes on a serving platter. Serve warmwith chopped basil on top.



Kale and Tomato Stuffed ChickenBreasts



Serves: 4

Ingredients: · 4 boneless (4 ounce each), skinless chickenbreasts

· 1 to 2 tablespoons of oliveoil

· ½ cup soft goat’scheese

· ½ cup of kale,minced

· ¼ cup sun-dried tomatoes, choppedfinely


Directions: 1. Preheat an oven to a temperature of 400°F. Lightly coat a baking dish with oil and setaside.

2. Add ½ cup of water into a pan, apply medium-high heat and bring to a boil. Add the kale, dried tomatoes and ½ tablespoon of oil

and cook until the kale is wilted and the tomatoes have softened. Season to taste with salt and pepper and remove the pan from

heat.

3. Slice the each breast into flat and thin pieces or flattened by a mallet. Lay the flat chicken meats on a work surface and add 1

tablespoon of cheese on the center part. Portion the kale-tomato mixture into each flat chicken meat, place them on the bottom

side of the meat and season to taste with salt andpepper.

4. Roll the chicken upwards to cover the stuffing. Insert a tooth pick on the end part of the meat to secure the stuffing. Lightly brush

the top part with oil and transfer into the greased baking dish.

5. Bake it in the oven for about 25 minutes or until the chicken is thoroughly cooked and nicely browned. Remove from the oven and

let it rest for 10 minutes before slicing andserving.

6. Serve warm with tomato salsa ifdesired.

Turkey Lettuce Wraps



Serves: 6 to 8

Ingredients: · 1 pound of ground leanturkey

· 1 tablespoon Italianseasoning

· ¼ cup minced redonion

· 2 tablespoons bell pepper,minced

· ½ cup tomatopuree

· 8 large Iceberg lettuceleaves

· ½ cup shredded cheddar cheese, forserving

· Oil, forgreasing

· ½ cup of water or chickenstock

Directions: 1. In a non-stick pan over medium-high heat, add the ground turkey and cook until lightly browned and the pan juices have reduced.

StirintheItalianseasoning,onions,bellpepperandtomatopureeandcookitfor5minuteswhilestirringregularly.

2. Pour in the water or stock, cover with lid and bring it to a boil. Reduce the heat to low and simmer for about 20 minutes, or until

the liquid has reduced in half. Remove the pan from heat andset it aside.

3. Prepare the lettuce leaves and place them on a work surface. Portion the meat into the 6 to 8 lettuce leaves, and then place it in

thecenter.

4. Serve the lettuce wraps with avocado, tomato salsa or according topreference.

Onion-Mushrooms Beef Tips



Serves: 6 to 8

Ingredients: · 2 pounds of grass-fed beef stew meat,cubed

· Salt and ground pepper, totaste

· 2 tablespoons of oliveoil

· 2 cups of fresh whitemushrooms

· 2 cups of beefstock

· ½ white onion,chopped

· 1 tablespoon mincedgarlic

CLICK HERE TO serveimmediately

Directions: 1. Season the beef with salt and pepper and toss to coat itevenly with spices.

2. In a stew pot over medium-high heat, add the oil and brown the beef evenly on all sides. Stir in the garlic and onions, sauté for 2

minutes and add themushrooms

3. Add the oil in the inner pot, press the sauté button and adjust to brown mode. Season beef with salt and pepper and brown evenly

on all sides in the inner pot. Stir in the onions and garlic and sauté for about 1 minute and then add the mushrooms and the stock.

Cover with lid, bring it to a boil and reduce to low heat. Simmer for about 30 minutes or until the meat is tender and cooked

through.

4. Adjust the seasoning and transfer into a serving bowl. Serveimmediately.

DINNER

Turkey in Orange Sauce



Serves: 4

Ingredients: · 2 tablespoons of clarified butter/ghee, forsautéing

· 1 pound of pre-packaged turkey breastslices

· Salt and ground black pepper, totaste

· 1 cup of chickenstock

· 2 tablespoons of unsalted butter, for thesauce

· 2 packets ofstevia

· 2 teaspoons grated orangezest

· 2 tablespoons of fresh orange,juiced



· 1 teaspoon of cayennepepper

Directions: 1. Season the slices of turkey evenly with salt and pepperon both sides.

2. Add the ghee into the pan and apply medium-high heat. When the ghee is hot, brown the turkey meat on both sides and transfer

into a plate. Setaside.

3. Add the butter, orange zest, orange juice, cayenne and the stock in the same pan and cook until it reaches to a simmer. Return the

turkey meat in the pan and baste withsauce.

4. Cover with lid, bring it to a boil and reduce heat to low. Simmer for 45 to 60 minutes or until the meat is tender and cooked

through.Ifthesauceisnotyetthick,cookfurtherwithouttheliduntilthedesiredconsistencyisachieved.

5. Transfer the turkey meat into a serving platter, drizzle over with sauce and serveimmediately Thai Beef Curry


Cooking time: 2 hours 20 minutes

Serves: 6

Ingredients: · 2 pounds of beef chuck steak, sliced into thinstrips

· 2 tablespoons of oliveoil

· 2 tablespoons kaffir lime leaves, thinly sliced

· 1 cup unsweetened coconutmilk

· ½ cup beef stock or water(optional)

· 3 packets ofstevia

· 1 teaspoonsalt

· ¼ cup of Panang currypaste

Directions: 1. In a stew pot over medium-high heat, add 1 tablespoon of oil and fry the kaffir lime leaves briefly. Add in the curry paste, reduce

to low heat and cook for about 3 minutes or untilaromatic.

2. Add the meat and cook for 5 minutes while stirring occasionally. Stir in the stevia, and then pour in the stock and coconut milk.

Briefly stir to evenly distribute the ingredients and cover with lid. Bring it to a boil and reduce heat to low. Simmer for 30 to 35

minutes or until the beef is tender and cookedthrough.

3. Adjust taste and cook further to adjust the consistency ofsauce.

4. Portion the beef curry into individual serving bowls or transfer into a serving bowl and serveimmediately.

Gril ed Ahi Tuna Steaks



Serves: 4

Ingredients: · ¼ cup of chopped fresh corianderleaves

· 3 garlic cloves,minced

· 2 tablespoons of lemonjuice

· ½ cup oliveoil

· 4 Ahi tunasteaks

· ½ teaspoon smokedpaprika

· ½ teaspoon cumin,ground

· ½ teaspoon chilipowder

· Salt and blackpepper

Directions: 1. Add the coriander, garlic, paprika, cumin, chilli powder and lemon juice in a food processor and pulse to combine. Gradually add

in the oil and pulse the ingredients until a smooth mixture isachieved.

2. Transfer the mixture into a bowl, add the fish and gently toss to coat the fish evenly with sauce. Chill for at least 2 hours to allow

the flavors to penetrate into thefish.

3. Remove the fish from the chiller and preheat the gas/charcoal grill. Lightly brush the grid with oil, place the fish and grill for about 3

to 4 minutes on each side.

4. Remove the fish from the grill, transfer on a serving plate and serve with lemon wedges or preferredsauce.


Citrus Tuna Salad with Tomatoes


Cooking time: N/A

Serves: 2

Ingredients: · 1 small onion,chopped

· 2 medium ripe red tomatoes,chopped

· ½ cup fresh cilantro,chopped

· 2 cups of tuna in water, drained andflaked

· 1 lime,juiced

· 4 ounces soft goat’scheese


Directions: 1. Combine the tomatoes, onions and cilantro in a mixing bowl and mix in the limejuice.

2. Chop or flake the tuna into small pieces, season with salt and pepper and add it into themixed vegetables.

3. Gently toss to evenly distribute the ingredients and transfer into servingbowls.

4. Serve with crumbled goat’s cheese ontop.


Lemon-Rosemary Marinated Gril ed Chicken





Serves: 4

Ingredients: · 4 chicken breasts (4 ounce each), deboned andhalved

· 2 tablespoons of clarifiedbutter

· 1 organic lemon, juiced andzested

· 2 teaspoons dried rosemaryleaves

· 2 garlic cloves,minced

· 1 teaspoon crushed blackpepper

· ½ teaspoon tablesalt

· 4 slices of lemon wedges, forserving

· 1 tablespoon of olive oil, for coating and greasing

Directions: 1. Combine together the lemon juice, lemon zest, rosemary, garlic, salt and pepper in a mixing bowl and add in the chicken. Coat the

chicken evenly with the marinade mixture and chill for at least 2hours.

2. Preheat the gas or charcoal grill and lightly brush the cooking grids with oil. Place the chicken on the grid and grill for about 5 to

10 minutes on eachside.

3. Combine the ghee and marinade mixture, and brush it evenly on all sides the chicken whilegrilling.

4. When the chicken is done, remove it from the grill and let it rest for 5 minutes. Transfer into a serving platter and serve warm

with lemon wedges ifdesired.

Conclusion

Thank you again for downloading this book, and congratulations on finishing the book!

If you’ve made it this far, it shows your dedication to improving your health. Even though losing

weight isn’t always easy, keep in mind that if you pull through and stay motivated, you are going to

change your life for the better. You’re on your way to becoming healthier, both physically and

mentally! So here’s to being able to enjoy a successful, healthy lifestyle. You CAN do this! I wishyou

all thebest!

The next step is to implement what you’ve learned, plan some recipes for your ketogenic diet, and

follow what you’ve just learned to shed those unwanted pounds!

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