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[ACCESS FREE] KETO DIET FOR BEGINNERS 2020

KETO-DIET-FOR-BEGINNERS-2020

What is Keto and How Does It Work?

Keto or ketogenic diet is a very low carb, moderate protein, and high-fat diet. The maindifference between the Keto diet and other healthy diet is that it changes the way your bodyconverts certain food into energy. Generally, the body relies on carb (sugar) reserves as a fuel,
but keto diet focuses on drastic reduction carbohydrates and replaces these carbs with fats.When this happens, the body enters into a state called ketosis, which is the ultimate goal of a Keto diet. Ketosis is a metabolic process in which the body starts using stored fats when carbs
and sugar reserves are insufficient. Ketosis converts stored fats in the liver into ketone, small molecules, which are then supplied as a source of energy for the brain. In short, the ketogenic diet switches the fuel supply to fats that are burned in the body 24 x 7 hours. As a result, this composition of the Keto diet significantly reduce insulin and blood
sugar level. And, when fats start to burns and ketones are produced, it enables your body to tap into its greater energy reserves and burn excess fats, leading to weight loss and improved mood as well. Other benefits can be derived from this diet with reference to different health
conditions such as:

  • Heart diseases
  • Cancer
  • Alzheimer disease
  • Epilepsy
  • Parkinson diseases
  • Diabetes (type 2)
  • Inflammation
  • Brain injuries
  • Acne
  • There are several versions of the Keto diet, but a standard ketogenic diet contains:
  • Fats: 75 to 90 %
  • Proteins: 20 to 25 %
  • Carbs: 5 to 10 %


Benefits Of KETO DIET

Keto diet is unlike any other diet that disappears just as abruptly as they appear. In fact,
the keto diet has been practiced for far longer than you think. Its root can be traced back to
the 1920s. A ketogenic diet is based on a solid understanding of physiology and nutrition
science, so it is not some hogwash pseudoscience either. It is grounded on science and it has
been proven to be effective.
Keto diet is very effective for many people because it provides a wide variety of benefits
that anyone can benefit from, regardless of their gender or age. Some of the benefits are the
direct remedy to weight gain such as hormonal imbalance (especially for menopause),
elevated insulin as well as high blood sugar level. A keto diet is not only beneficial for the
body either. The diet has therapeutic benefits that really help those who have brain disorders.




SOME EXAMPLES OF A KETO DIET RECIPE

KETO-DIET-FOR-BEGINNERS-2020

Zucchini Keto Bread

Prep Time: 8-10 min.
Cooking Time: 40 min.
Number of Servings: 12-16 slices
Ingredients:
  • 1 cup grated zucchini
  • 2 ½ cups almond flour
  • ½ cup chopped walnuts
  • 3 eggs
  • ½ cup olive oil
  • 1 ½ teaspoon baking powder
  • Pinch of ginger powder
  • 1 teaspoon vanilla extract
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • pinch of sea salt
  • 1 ½ cups water



Directions:
1. Whisk together the wet ingredients in a bowl.
2. Combine the dry ingredients in another bowl. Combine the dry and wet
mixture. Stir in the zucchini.
3. Grease a loaf pan with some butter and pour the mixture. Top with chopped
walnuts.
4. Arrange Instant Pot over a dry platform in your kitchen. Open its top lid and
switch it on.
5. In the pot, pour water. Arrange a trivet or steamer basket inside that came
with Instant Pot. Now place/arrange the loaf pan over the trivet/basket.
6. Close the lid to create a locked chamber; make sure that safety valve is in
locking position.
7. Find and press “MANUAL” cooking function; timer to 40 minutes with default
“HIGH” pressure mode.
8. Allow the pressure to build to cook the ingredients.
9. After cooking time is over press “CANCEL” setting. Find and press “QPR”
cooking function. This setting is for quick release of inside pressure.
10. Slowly open the lid, take out the cooked bread.
11. Cooldown, slice, and serve.


Nutritional Values (Per Serving):
  • Calories – 164
  • Fat – 17g
  • Saturated Fat – 2g
  • Trans Fat – 0g
  • Carbohydrates – 3g
  • Fiber – 2g
  • Sodium – 94mg
  • Protein – 5g

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