Ketogenic Diet 101

Although ketogenic diet has been around for almost a century, it is rapidly gaining popularity today. There is a reason why keto is so highly regarded. It’s not a fad diet. It actually works, and it has tremendous health benefits in addition to weight loss. When on the keto diet, you are feeding your body exactly what it needs, while eliminating toxins that will slow it down.

The keto diet focuses on low carbohydrates, which the body converts into energy to help speed up weight loss.

TABLE OF CONTENTS
Introduction ……………………………………………………………………. 5
Chapter 1: What is Ketogenic Diet? ………………………………………9
Chapter 2 -Benefits of Keto Diet………………………………………… 13
Control of Blood Sugar ………………………………………………………………….. 14
Mental Focus ……………………………………………………………………………….. 14
Increased Energy………………………………………………………………………….. 16
Acne……………………………………………………………………………………………. 16
Keto and Anti-Aging……………………………………………………………………….17
Keto and Hunger ………………………………………………………………………….. 18
Keto and Eyesight…………………………………………………………………………. 19
Keto and Autism…………………………………………………………………………… 19
Chapter 3 – Keto Diet and Cancer ……………………………………… 21
Foods to Eat………………………………………………………………………………….24
Foods to Eat in Moderation…………………………………………………………….24
Foods to Avoid……………………………………………………………………………… 25
Chapter 4 – Keto Diet and Epilepsy……………………………………. 27
Chapter 5 – Keto Diet and Blood Pressure …………………………… 31
Chapter 6 – What Do I Eat on a Keto Diet?……………………………36
Food to Eat on a Ketogenic Diet……………………………………………………… 37
Foods to Avoid on a Ketogenic Diet ………………………………………………… 41
Chapter 7 – Keto Diet For Rapid Weight Loss ……………………….45
Keto v. Low Carb …………………………………………………………………………..46
Keto v. Paleo…………………………………………………………………………………46
Ketogenic Diet……………………………………………………………………………… 47
Ketosis Explained………………………………………………………………………….50
Benefits of Intermittent Fasting on Keto………………………………………….. 52
Chapter 8 – Getting Started on the Keto Diet……………………….. 54
Clear Your Pantry …………………………………………………………………………. 54
Weigh Yourself …………………………………………………………………………….. 55
What About Your Favorite Meals? ………………………………………………….. 55
Always Stay Hydrated……………………………………………………………………. 57
Condiments Can Be the Enemy………………………………………………………. 57
Keep Track of Your Ketone Level …………………………………………………….58
Friends and Family Can Be Annoying – Bless Their Hearts ………………..58
Celebrate! …………………………………………………………………………………….58
Traveling……………………………………………………………………………………… 59
Eating Out …………………………………………………………………………………… 59
Exercise ……………………………………………………………………………………….60
How Long Should You Stay on a Ketogenic Diet” ………………………………60
Chapter 9 – Keto Recipes ………………………………………………….63
Conclusion……………………………………………………………………..82
Continue Keto……………………………………………………………………………….84
Shift from Losing Weight to Gaining Muscles……………………………………84
Remain on Low Carb but not on Keto ………………………………………………85
Use Intermittent Fasting ………………………………………………………………..86