Keto Diet For Beginners: Instant Pot Cookbook 90 Day Ketogenic Diet Weight Loss Plan
By Suzy Susson
()
About this ebook
ALL YOU NEED TO LOSE WEIGHT IN 90 DAYS!!!
Are you tired of feeling frustrated and overweight? Suzy Susson shares with you her secret weight loss success recipes and meal plan to easily lose weight the ketogenic way. This all-encompassing book gives you all you need to make little changes with very huge results over the next 90 days. Equipping you with 90 days meal plan which includes breakfast, lunch and dinner as well as Instant pot and Keto 101. This book is the key you need to start and remain with ketogenic diets.
This book includes:
A 90-Day Meal Plan easing your ketogenic diet transition with breakfast, lunch and dinner.
Over 100 Recipes complete with varieties of recipes including breakfast, desserts, vegan, etc.
Introduction to Ketogenic diet and Instant pot with what you need to know about the ketogenic lifestyle.
The recipes include: Brussels Sprout Hash, Egg Casserole, Omelets, Chicken Soup, Cabbage Beef Soup, Sweet Potato, Sliced Mushrooms, Salmon Steak, Sardines, Chicken Roulade, Vegan Patties, etc.
Read more from Suzy Susson
Plant Paradox Diet: Lectin Free Diet Quick & Easy Recipes to Fight Disease & Control Weight Gain Rating: 0 out of 5 stars0 ratingsInstant Pot Cookbook 1000: Instant Pot Recipes with Pictures Rating: 3 out of 5 stars3/5The Essential Instant Pot Keto Diets for Beginners Rating: 0 out of 5 stars0 ratingsThe Essential Instant Pot Cookbook: 550 Quick and Easy Recipes for the Whole Family with Beginners Guide Rating: 0 out of 5 stars0 ratingsInstant Pot Cookbook 2019: Instant Pot Pressure Cooker Recipes Cookbook for Everyone Rating: 0 out of 5 stars0 ratingsEssential Instant Pot Recipes: Best Instant Pot Recipes for Beginners with Starter Guide Rating: 0 out of 5 stars0 ratingsInstant Pot Recipes: Keto Diet for Beginners Rating: 0 out of 5 stars0 ratingsKetogenic Recipes: Keto Meal Plan for Weight Loss in 3 Months Rating: 0 out of 5 stars0 ratingsKeto Diet for Beginners Recipes Cookbook: Keto Meal Plan for Weight Loss in 3 Months Rating: 0 out of 5 stars0 ratingsEssential Instant Pot Cookbook for Beginners: Pressure Cooker Recipes for the Whole Family Rating: 0 out of 5 stars0 ratingsThe Complete Instant Pot Cookbook for the Family: Over 100 Quick and Foolproof Recipes for your Whole Family with Beginners Guide Rating: 0 out of 5 stars0 ratings
Related to Keto Diet For Beginners
Related ebooks
Keto Pressure Cooker Cookbook 2019: Easy to Make Pressure Cooker Recipes for Fast Delicious and Healthy Meals Rating: 0 out of 5 stars0 ratingsThe Essential Ketogenic Diet CookBook For Beginners: Your Guide To Low-Carb, High-Fat, Healthy & Weight Loss Recipes Rating: 0 out of 5 stars0 ratingsKetogenic Diet Slow Cooker Recipes: 100 Ketogenic Diet Recipes For Rapid Weight Loss & Healthy Living (Crockpot Recipes) Rating: 0 out of 5 stars0 ratingsThe Awesome 55 Keto Bread Recipes: Elite Bakers' recipes for Paleo, Gluten-free & tasty Ketogenics Rating: 0 out of 5 stars0 ratingsKetogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle Rating: 0 out of 5 stars0 ratingsSIMPLY KETO: the Ultimate guide for a Keto Lifestyle and Diet: Eat to health, #1 Rating: 0 out of 5 stars0 ratingsKetogenic Diet: Reset Your Metabolism With Low Carb Keto Meal Plan Recipes Rating: 0 out of 5 stars0 ratingsThe Grand Keto Meal Prep Cookbook: 100 Quick, Delicious and Healthy Keto Meal Prep Recipes (for Beginners and Experts) Rating: 0 out of 5 stars0 ratingsKeto Diet Instant Pot Cookbook Rating: 0 out of 5 stars0 ratingsKeto Meal Prep: The Complete Guide For Beginners To Lose Weight, Save Time And Eat Healthier Rating: 0 out of 5 stars0 ratingsBest Keto Bread Quick And Easy Ketogenic Bread Recipes For Weight Loss & Optimal Wellbeing Rating: 0 out of 5 stars0 ratingsInstant Pot Recipes: Keto Diet for Beginners Rating: 0 out of 5 stars0 ratingsThe Perfect Keto Diet Cookbook: 100 Easy and Delicious Ketogenic Diet Recipes For Healthy Living (Low Carb High Fat Recipes) Rating: 0 out of 5 stars0 ratingsKeto Meal Prep 2019: A Step by Step 30-Days Meal Prep Guide to Make Delicious and Easy Ketogenic Recipes for a Rapid Weight Loss Rating: 0 out of 5 stars0 ratingsKeto Meal Prep Cookbook: 75 Healthy, Simple & Quick Ketogenic Diet Recipes for Beginners Rating: 0 out of 5 stars0 ratingsKeto Meal Prep: Ketogenic Diet, #2 Rating: 0 out of 5 stars0 ratingsKeto Breakfast Cookbook: 70 Keto Breakfast Recipes To Kick-Start Ketosis And Burn Fat Throughout The Day Rating: 0 out of 5 stars0 ratingsKeto Fat Bombs: Discover Over 100 Sweet & Savory Recipes for Ketogenic, Paleo & Low-Carb Diets. Rating: 4 out of 5 stars4/5Ketogenic Diet Instant Pot: the Best Keto Slow Cooker and Instant Pot Recipes! Rating: 0 out of 5 stars0 ratingsKetogenic Fat Bombs:57 Sweet and Savory High Fat, Low Carb Recipes for Paleo, Keto and Low-Carb Diet: Keto CookBooks, #1 Rating: 0 out of 5 stars0 ratingsThe Keto Diet:: 80+ Complete Guide For Maxi High-Fat Diet to Shed Weight,Boost Immune and Regain Stamina For a Healthy Life Rating: 0 out of 5 stars0 ratingsThe Keto Crock Pot Cookbook: Quick, Simple & Delicious Ketogenic Crock Pot Recipes For Beginners Rating: 0 out of 5 stars0 ratingsKeto Diet Cookbook After 50: More than 100 Low-Carb High-Fat Recipes for Men and Women Over 50 Rating: 5 out of 5 stars5/5Air Fryer Ketogenic Diet Recipes Rating: 0 out of 5 stars0 ratings
Health & Healing For You
The Everything Gluten-Free & Dairy-Free Cookbook: 300 Simple and Satisfying Recipes without Gluten or Dairy Rating: 5 out of 5 stars5/5The Obesity Code Cookbook: Recipes to Help You Manage Insulin, Lose Weight, and Improve Your Health Rating: 4 out of 5 stars4/5The Carnivore Code Cookbook: Reclaim Your Health, Strength, and Vitality with 100+ Delicious Recipes Rating: 0 out of 5 stars0 ratingsNourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats Rating: 4 out of 5 stars4/5Mediterranean Diet: 70 Easy, Healthy Recipes Rating: 3 out of 5 stars3/5Quick Start Guide to Carnivory + 21 Day Carnivore Diet Meal Plan Rating: 5 out of 5 stars5/5DIY Sourdough: The Beginner's Guide to Crafting Starters, Bread, Snacks, and More Rating: 5 out of 5 stars5/5The How Not to Diet Cookbook: 100+ Recipes for Healthy, Permanent Weight Loss Rating: 0 out of 5 stars0 ratingsThe Daniel Plan Cookbook: Healthy Eating for Life Rating: 0 out of 5 stars0 ratingsThe Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free Rating: 0 out of 5 stars0 ratingsCook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight's Dinner into Tomorrow's Feast Rating: 5 out of 5 stars5/5The Ultimate Guide to the Daniel Fast Rating: 4 out of 5 stars4/5Genius Kitchen: Over 100 Easy and Delicious Recipes to Make Your Brain Sharp, Body Strong, and Taste Buds Happy Rating: 0 out of 5 stars0 ratingsFit Men Cook: 100+ Meal Prep Recipes for Men and Women—Always #HealthyAF, Never Boring Rating: 4 out of 5 stars4/5Vegan Reset: The 28-Day Plan to Kickstart Your Healthy Lifestyle Rating: 5 out of 5 stars5/5Homegrown & Handmade: A Practical Guide to More Self-Reliant Living Rating: 4 out of 5 stars4/5The Instant Pot® Meals in a Jar Cookbook: 50 Pre-Portioned, Perfectly Seasoned Pressure Cooker Recipes Rating: 4 out of 5 stars4/5The Everything Macro Diet Cookbook: 300 Satisfying Recipes for Shedding Pounds and Gaining Lean Muscle Rating: 5 out of 5 stars5/5The New Artisan Bread in Five Minutes a Day: The Discovery That Revolutionizes Home Baking Rating: 5 out of 5 stars5/5The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! Rating: 4 out of 5 stars4/5
Reviews for Keto Diet For Beginners
0 ratings0 reviews
Book preview
Keto Diet For Beginners - Suzy Susson
PLAN
COPYRIGHT
All rights reserved. This book may not be reproduced, transmitted by any means without the explicit permission of the copyright owner.
SUZY SUSSON © 2018
TABLE OF CONTENT
COPYRIGHT
TABLE OF CONTENT
INTRODUCTION
KETO IN BRIEF
MACRONUTRIENTS
THE APPROPRIATE MACROS FOR YOU
NUTRITION GUIDING PRINCIPLES
PRESSURE COOKER
KNOW YOUR INSTANT POT SETTINGS
PART 2
BREAKFAST
EGG CASSEROLE WITH BELL PEPPERS
BRUSSELS SPROUTS HASH
ALMOND AND CHIA BREAKFAST
STRAWBERRIES AND COCONUT BREAKFAST
EGG CASSEROLE
CAULIFLOWER BREAKFAST CASSEROLE
COCONUT MILK AND GRILLED TOAST
INSTANT POT OMELET
BOILED EGGS
SNACKS AND APPETIZERS
CRISPY POTATO STICKS
SPINACH DIP
KETO MEATBALLS
KETO BUFFALO CHICKEN BALLS
CHICKEN ROULADE
DEVILED EGGS
BRULEE EGGS
SWEET RIBS
SHREDDED CHICKEN IN LETTUCE CUPS
KETO CHICKEN WINGS
CHICKEN MEDALLIONS
ARTICHOKE
HARD BOILED EGGS
CAULIFLOWER POPCORN
PUMPKIN HUMUS
BACON ASPARAGUS WRAPS
ROSEMARY CHOPPED SWEET POTATO
SWEET PEPPER WITH HERBED OIL
CHICKEN WINGS
BACON SQUASH CUBES
SOUPS
BROCCOLI SOUP
BROCCOLI BACON AND SOUP
SWISS CHARD SOUP
CABBAGE BEEF SOUP
CHICKEN SOUP
CELERIAC AND LEEK SOUP
BEEF AND CABBAGE SOUP
THAI COCONUT SOUP
ASPARAGUS SOUP
CHICKEN SOUP WITH KALE
SIDE DISHES
SESAME ASPARAGUS
DELICIOUS SQUASH
SWEET ONION PETALS
INSTANT POT FENNEL
TENDER BRUSSEL SPROUTS
STEWED KALE
SWEET POTATO SLICES
SOFT BABY CARROTS
SPAGHETTI SQUASH
MILKY SLICED MUSHROOMS
CHOPPED TURNIP
CAULIFLOWER IN CHICKEN BULLION
BAKED GARLIC POTATO
MASHED POTATO
PAPRIKA SPAGHETTI SQUASH
VEGETABLE STEW
SHREDDED CABBAGE
EASY TACO DIP
CORNED BEEF AND CABBAGE
BEEF CURRY
STROGANOFF
KOREAN-STYLE GALBIJJIM
BRAISED BEEF BRISKET
BO SSAM-STYLE PORK
PORK SAAG
PORK CARNITAS
SAUSAGE AND KALE
CARNE ADOVADA
TURKISH KEBAB GYROS
CARNE GUISADA
3-2-2-1 TEXAS CHILI
SPICY BASIL-BEEF BOWLS
ROPA VIEJA
PULLED BEEF
SPINACH LAMB RACK
PULLED PORK
POULTRY, FISH AND SEAFOOD
CURRIED TURKEY
CHICKEN BALLS
CHICKEN BULLION
FRAGRANT CHICKEN FILLETS
SHREDDED CHICKEN
ROSEMARY WHOLE CHICKEN
FAST CHICKEN DRUMSTICKS
KETO TURKEY
CHOPPED CHICKEN
TURKEY CHILI
STEWED CHICKEN
LEMONGRASS CHICKEN
STUFFED CHICKEN ROLL
PEPPER CHICKEN WINGS
CHICKEN STRIPS
TOMATO TURKEY
CHOPPED CHICKEN CUTLETS
CHICKEN TENDERS
PULLED CHICKEN
GARLIC CHICKEN PIECES
CHICKEN PHO
SPICY TURKEY CUBES
HONEY TURKEY BREAST
PAPRIKA CHICKEN
KETO CHICKEN THIGH
CHICKEN SHAWARMA
CHICKEN TIKKA MASALA
MEXICAN STYLE CHICKEN WITH RED SALSA
NOW AND LATER BUTTER CHICKEN
DAN DAN-SYLE CHICKEN
SAVORY SHRIMP WITH TOMATOES AND FETA
EASY LOBSTER BISQUE
CREAMY SHRIMP SCAMPI
CHINESE-STYLE STEAMED GINGER SCALLION FISH
SESAME-GINGER CHICKEN
CHICKEN BRATWURST MEATBALLS WITH CABBAGE
WEST AFRICAN PEANUT STEW
SWEET AND SPICY CHICKEN TINGA
THAI GREEN CURRY
CHICKEN VINDALOO
FISH CAKES
SHREDDED SALMON
SALMON CHOWDER
FISH CASSEROLE
COCONUT MILK SQUID
DELICIOUS OCTOPUS
CRAB CAKE
OYSTER STEW
CLAMS STEW
SEAFOOD SOUP
CATFISH BITES
EASY CLAMS
OCTOPUS CASSEROLE WITH CAULIFLOWER
PAPRIKA TROUT
STUFFED SALMON
KETO SHRIMPS
SEAFOOD STEW
SALMON KEBAB
CILANTRO SHRIMPS
VEGAN RECIPES
ROASTED BRUSSELS SPROUTS AND PECAN
ROASTED ASPARAGUS WITH RED BELL PEPPERS
BOK CHOY
SAUTEED KALE
CABBAGE WITH COCONUT CREAM SAUCE
GARLIC ZUCCHINI
VEGAN SESAME TOFU AND EGGPLANTS
ARTICHOKE HEARTS
VEGAN KETO PORRIDGE
VEGETARIAN COCONUT CURRY
VEGAN MASHED POTATOES
CAULIFLOWER SOUFFLE
SPAGHETTI SQUASH
FAUX CAULIFLOWER MASH
BRUSSELS SPROUT
VEGAN PATTIES
STEAMED ARTICHOKE
EGGPLANT LASAGNA
FRAGRANT ZUCCHINI MIX
DESSERT
ALMOND CARROT CAKE
COCONUT-ALMOND CAKE
THAI COCONUT PANDAN CUSTARD
PUMPKIN PIE PUDDING
KETO CHEESECAKE
LEMON RICOTTA CHEESECAKE
INDIAN ZUCCHINI KHEER
DARK CHOCOLATE CAKE
COBBLER
SLICED PUMPKIN WITH HONEY
FLAX SEEDS COOKIES
CHIP COOKIES
CARROT BITES
MUFFINS
PISTACHIOS BARS
KETO BROWNIE CAKE
PUMPKIN CUBES
COCONUT MUFFINS
KETO APPLESAUCE
ALMOND COOKIE
PEACH HALVES WITH HONEY
HOT SWEET PANCAKE
SWEET ZUCCHINI BARS
PIE
CHOCOLATE MOUSSE
BACON COOKIES
AVOCADO COOKIE
SOFT CINNAMON RASPBERRIES
WEIGHT LOSS PLAN
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
INTRODUCTION
The ketogenic diet plan is an excellent way of life that I have actualized with many clients. In any case, one complaint I get of the diet is its lack of variety. Everybody savors bacon and eggs at first, yet after some time people can encounter food fatigue. This diet book is here to change that, giving you unlimited flavor varieties to guarantee that you make the best utilization of your instant pot cooker to keep keto interesting and exciting.
A lot of people do not know the simple mechanism of weight loss and the principle behind it. This singular knowledge is all you need to arm yourself with. The simple thing is this, you are either releasing insulin or not and when you are it means you are not burning the right amount of fat. This is it. Now knowing this, all you have to do is keep your insulin levels low by dieting properly. How do you achieve this you may ask?
Increased Protein intake causes an increase in insulin so you best reduce your Protein intake.
Fat does not cause the release of insulin and as such, you take more of it.
Carbs cause an increase in insulin levels and as such you take less of it.
Fasting intermittently paired with ketogenic dieting brings great result in your pursuit of lower insulin levels.
KETO IN BRIEF
I'm guessing this book isn't your first experience with keto, yet it's great to establish standards and understand the basics from the beginning. The ketogenic diet is a high-fat, medium protein, low-carb style of eating used to accomplish ketosis. For an ideal ketogenic diet, abstain from grains, sugars, and refined vegetable oils and only eat meat and fish from known quality source, healthy fat sources and nutrient dense vegetables. The breakdown of macronutrients is usually 15 to 30% protein, 65 to 75% fat and 5 to 10% carbohydrates. The essence of this is to switch the switch the metabolic pathway to fat burning rather than sugar burning. This simply means that the liver will convert fatty acids to ketones rather than carbohydrate to glucose for fuel. These ketones will be the bodies primary fuel source. This eating style has a lot of benefits including better body composition, improved brain function, decreased inflammation, and increased energy.
The genesis of Keto is in the term Ketogenesis which occurs when your body burns down fat in the absence of Glucose to produce energy. This is a metabolic process. Chemical molecules called Ketones seen in the bloodstream after ketosis are produced in the liver after the fat has been burned. They serve as fuel to the brain, tissues and muscles. The principle behind Ketogenic dieting is to reduce carbohydrate intake which contains glucose to induce Ketogenesis so the body turns to burn fat in the absence of Glucose. One might be tempted to assume this is what sustained humans thousands of years ago when there probably was no carbohydrate intake for a long stretch of time.
MACRONUTRIENTS
Keto diet is low carb, high fat and moderate Protein plan. It is very precise and entails careful balancing on a daily basis. This is because reaching Ketosis does not just have to do with cutting your carb intake.
Calories from fat should be 60 – 75 percent
Calories from Protein should be 15 – 30 percent
Calories from carbs should be 5 – 10 percent
This should be your daily target proportion. Even if you do not get it exactly, you should get something close.
THE APPROPRIATE MACROS FOR YOU
Using an online keto calculator could be very helpful in calculating your dietary needs as individuals vary due to the difference in height, weight, body fat percentage and exercise levels. This calculator is very helpful in keeping you in the right state of ketosis. Your intake of more Carbs than is required will cause you not to undergo ketosis and you do want your body to be in ketosis state to get your desired effect. The reason carbohydrate should be kept low is because it contains glucose which is the body’s primary fuel source and if its readily available, the body will not burn fat and ketosis will not occur.
LOW CARB FOOD
We will be taking note of our carbs source in addition to keeping it low. We will make use of net carbs which is the total grams of carbs subtracted from the total grams of Fiber. This will help us determine the right amount of carbs your body requires.
I have ensured that the total carbs in this recipe book will be under 12 net carbs for each serving and from food sources with low glycemic index and they include:
Coconut oil
Berries
Avocado
Onions, garlic, leeks, ginger
Nuts (peanut butter, walnuts, almond flour, cashews)
High-fat dairy
Cruciferous vegetables
Dark leafy greens
NUTRITION GUIDING PRINCIPLES
Nutrition is not static for everyone and there is a need for an individualized strategy to match varying genetic makeup of individuals. It is important to set goals and work towards the actualization of these set goals through special ketogenic dieting.
Here are a few tips to guide you through;
EAT NUTRITIOUS FOOD
Keto does not always mean healthy. Being in a ketosis state does not imply consuming nutrient-dense food. I would not advise you go for processed food all the time but rather eat food from quality source rather than one that came out of a box. With this, you are