Keto Cookbook For Dummies

Hands-on tips and easy recipes for keto-fueled health and energy! Millions of people have already benefited from the low-carb ketogenic diet. They’ve lost weight, increased their energy levels, got their Type 2 diabetes under control, and so much more. And if you’re looking for an easy and fun way to get started with keto, look no further than the Keto Cookbook For Dummies ! In this book, you’ll find 150 delicious keto recipes, from cheesy egg casserole to a keto-inspired berry cobbler. You’ll also discover expert tips on meal planning and preventing common ailments with simple adjustments to your diet. You’ll even learn how to use your Instant Pot and air fryer to make full-flavor, low-carb keto dishes. The book also shows you how to: Swap in tasty keto alternatives for unhealthy ingredients Make keto snacks and appetizers that give you a huge, long-lasting energy boost when you need it most Prepare yummy keto sauces and staples you can make ahead of time and freeze for easy meal-prep during the week For everyone trying their best to get a handle on their health, weight, and nutrition, Keto Cookbook For Dummies is a must-have companion for busy families, professionals, and anyone else who just wants to live a healthier, more energetic life. Title Page Copyright Page Table of Contents Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here Part 1 Succeeding with the Keto Lifestyle Chapter 1 Embracing Keto for Your Well-Being Exploring the Keto Diet Standard ketogenic diet Targeted ketogenic diet Cyclical ketogenic diet High-protein ketogenic diet Setting Realistic Expectations on Keto Use SMART goals to set yourself up for success Define your weight-loss goals or maintenance targets Measure your success Deciding Whether Keto Is Right for You You want to lose weight and keep it that way You want to avoid becoming diabetic You feel tired and sluggish most days Knowing When to Stop Signs of danger When you’ve achieved your goals Living a sustainable life on keto Chapter 2 Considering Keto’s Numerous Health Benefits Realizing All That Keto Has to Offer Weight loss Improved body composition Increased energy Improved mental focus Better sleep Stabilized blood sugar Healthier cholesterol levels Lower blood pressure Reduced acne Fewer PCOS symptoms Less inflammation Disease prevention Epilepsy Diabetes and other metabolic disorders Fibromyalgia Cardiovascular disease Chapter 3 Transforming Your Kitchen into a Keto Kitchen Out with the Old Getting rid of hidden sugars in your kitchen Goodbye to flours, grains, and starchy veggies Tossing high-glycemic fruits Purging all processed foods Working with multiple diets in the same kitchen Tips for organizing cabinets Cooking from Scratch Gives You an Advantage Caloric availability Customizing recipes based on food sensitivities, allergies, and preferences Meal prepping Saving money Chapter 4 Choosing Keto-Appropriate Foods and Ingredients Discovering How to Shop for Keto Stocking up on eggs Opting for fattier cuts of meat and poultry Fishing for fatty seafood Going high fat in the dairy aisle Picking the best cooking oils Slathering on the butter and mayo Scoping out other great sources of healthy fats Grabbing low-carb veggies Choosing low-glycemic fruits Choosing the best artificial sweeteners Using Common Replacements for Keto Keto-friendly replacements for flour Almond flour and nut flours Coconut flour Ground flax meal Sunflower seed meal Keto-friendly replacements for cow’s milk Changing Your Beverage Options Drinking water is so important Flavor your water with fruits and herbs Add a no- or low-calorie water enhancer Keep your water cold Avoiding zero-calorie soft drinks Chapter 5 Getting to Know Your Macros Calculating Macro Targets Determining total calories Indirect calorimetry RMR Calculators Realizing the importance of the high fat, moderate protein, and low carb balance Net carbs versus total carbs Personalizing Keto Goals Combining keto, your current lifestyle, and the lifestyle you want Targeting specific health conditions Vindicating dietary fat Upping your consumption of healthy fats Calculating your protein target Slashing your carb intake Chapter 6 Eating Out on Keto Choosing Keto-Friendly Restaurants Steakhouses and BBQ restaurants Buffets Seafood Mediterranean Chinese Japanese Avoiding Unnecessary Carbs and Maximizing Healthy Fats Looking at online menus before you arrive Tips and tricks for salad dressings Making Special Requests Replace starches with veggies Choose butter, cream or a high-fat sauce and skip the gravy Request a lettuce wrap instead of a bun or sandwich bread Ask for extra fats Opting for a Low-Sugar Beverage Dining at a Friend’s House Chapter 7 Maximizing Keto with Intermittent Fasting Realizing the Benefits of Fasting Accelerating fat loss Enabling rapid muscle gain, repair, and recovery Improving muscle gain Repairing cells to strengthen muscles Helping muscles recover Improving skin tone Slowing aging Improving brain function Reducing inflammation Detoxifying cells Choosing a Fasting Method Common intermittent-fasting timelines One meal a day Practicing a weekly 24-hour fast Chapter 8 Overcoming Obstacles Entered Ketosis and Staying There Testing for ketosis Urinalysis testing Blood testing Breath analysis Maintaining ketosis Getting back into ketosis quickly Countering Common Problems Carb cravings Increasing fiber intake Managing dietary restrictions Dealing with Undesirable Side Effects The “keto flu” Cramps Constipation Diarrhea Keto breath Reduced strength or endurance Hair loss Gallstones Nutritional deficiencies Alleviating Social Concerns Getting your doctor on board Using your friends and family as cheerleaders Planning for parties Part 2 Creating Meals with Delicious Keto Recipes Chapter 9 Breakfasts Chapter 10 Appetizers Chapter 11 Soups Chapter 12 Salads Chapter 13 Lunches Chapter 14 Fish Dinners Chapter 15 Meat Dinners Part 3 Exploring Vegetarian Keto Chapter 16 Vegetarian Breakfasts Chapter 17 Vegetarian Appetizers Chapter 18 Vegetarian Lunches Chapter 19 Vegetarian Dinners Part 4 Maximizing Your Meals with Air Fryers, Slow Cookers, and Meal Prep Chapter 20 Air Fryer Recipes Chapter 21 Instant Pot and Slow Cooker Meals Chapter 22 Meal Prep for the Week Part 5 Enjoying Keto Drinks, Snacks, and Desserts Chapter 23 Drinks Chapter 24 Snacks Chapter 25 Desserts Part 6 The Part of Tens Chapter 26 Ten Health Conditions that Can Benefit from Keto Type 2 Diabetes Epilepsy Obesity Polycystic Ovarian Syndrome Autism Multiple Sclerosis Metabolic Syndrome Traumatic Brain Injury Alzheimer’s Disease Migraine Headaches Chapter 27 Ten Celebrities Who Swear by Keto Halle Berry Megan Fox Vanessa Hudgens Kourtney Kardashian Adriana Lima Tim Tebow Katie Couric Lebron James Al Roker Vinny Guadagnino Chapter 28 Ten Benefits of Eating Healthy Fats Fat Is Essential to Brain Health Fats Boost the Immune System Promote Skin Health Fats Help Cholesterol Increase Muscle Mass Reduce Risk of Cancer Develop Strong Bones Rapid Weight Loss Fats May Prevent Heart Disease Improve Eye Health Appendix A Metric Conversion Guide Index EULA "In this book, you'll find 150 delicious keto recipes, from cheesy egg casserole to a keto-inspired berry cobbler. You'll also discover expert tips on meal planning and preventing common ailments with simple adjustments to your diet. You'll even learn how to use your Instant Pot and air fryer to make full-flavor, low-carb keto dishes"-- Provided by publisher