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Damian Turner
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2 Disclaimer Addison Johnson, 2017 No part of this ebook may be reproduced, stored, or transmitted in any form or by any means including mechanical or electronic without prior written permission from the author. While the author has made every effort to ensure that the ideas, guidelines, and information presented in this ebook are safe, they should be used at the reader s discretion. The author cannot be held responsible for any personal or commercial damage arising from application or misinterpretation of information presented herein. Before starting any diet, you should speak to your doctor. You must not rely on the information on this book as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information on this book. Copyright 2017 All Rights Reserved.

3 Table of Content Ketogenic Diet: Your Guide to Perfecting Your Eating Habits 1 Disclaimer 2 Summary 5 Ketogenic Diet vs. the Atkins Diet 5 The Different Types of Ketogenic Diet 8 Standard Ketogenic Diet (SKD) 8 Targeted Ketogenic Diet (TKD) 8 Cyclic Ketogenic Diet (CKD) 8 Medium Chain Triglycerides (MCT) Ketogenic Diet 9 Modified Ketogenic Diet (mkd) 9 Low Glycemic Index Treatment (LGIT) 9 The Amazing Benefits of the Keto Diet 9 Evidence Supporting the Success of the Keto Diet 11 Our 8 Week Meal Plan Will Not Deplete Your Budget 12 Week 1 12 Week 2 22 Week 3 32 Week 4 43 Week 5 55 Week 6 65 Week 7 76 Week 8 86 Our 4 Week Meal Plan for Vegetarians 96 Week 1 96 Week Week Week Food Items for Vegetarians on the Keto Diet 142 How Exercise on the Keto Diet Speeds Weight Loss? 144 Workouts that Complement the Keto Diet and Increase Weight Loss 144 Workout Tips while in Ketosis 144 Fill Your Cart with Keto-friendly Foods 146 Breaking Down Each Food Group 146 Fats and Oils 146

4 Protein 147 Vegetables and Fruits 148 Dairy Products 149 Nuts and Seeds 149 Water and Beverages 149 Spices 150 Gravies, Sauces, and Condiments 151 Sweeteners 151 Foods to Avoid 152 Medical Advice and Managing Your Expectations While Dieting 152 Medical Advice on Illnesses You Can Develop on a Keto Diet 154 Other Extremely Rare Side Effects of the Keto Diet You Should Know 155 Different Ways to Decrease the Side Effects of the Keto Diet 156 Is the Keto Diet Suitable for Everyone? 156 Supplements to Help You Boost Your Weight Loss Efforts 156 Macros: Staying in Ketosis 158 What Does Tracking Your Macros Mean? 160 Mastering Sleep and Stress Management 162 Strategies to Master Sleep 162 The Sleep Strategies 164 Strategies to Conquer Stress 166 How Stress Acts as Obstacle in Your Life? 167 The Warning Signs: Are You Stressed? 168 Lifestyle Plan Living Keto 169 Keeping Your Motivation Alive 170 Taking Action: Step by Step Plan 173

5 Summary Dr. Russell Wilder developed the ketogenic diet in 1924 at the Mayo Clinic. He didn t create the diet for mainstream use, but intended for it help epileptic patients. The keto diet proved successful in treating epilepsy. When researchers developed a pharmaceutical drug to treat the condition, the keto diet became forgotten, but resurfaced decades later when several different studies studied the effectiveness of the keto diet on losing weight. The weight and body mass index of the patients decreased significantly [ ] and showed the beneficial effects of a long-term ketogenic diet Long-Term Effects of a Ketogenic Diet in Obese Patients People like yourself who are struggling with weight loss have turned to the keto diet to lose weight. The diet, which involves loading up on fat and limiting carbs has proven successful for several people who have mastered the art of putting their body in a state of ketosis. Unlike them, you may count yourself in the group of people who know the ins and outs of the keto diet, but still struggle to drop the pounds and reduce inches of the waist. Your inability to lose weight on the keto diet is what will address in this book. We will arm you with the knowledge, strategies, and tips needed to reach your weight loss goal on the ketogenic diet. We will cover the following topics in this book: The difference between the keto diet and the Atkins diet Types of keto diet Benefits of keto diet Years of research and studies on the keto diet s effectiveness Budget-friendly 8 week meal plan 8 week meal plan for vegetarians Tips for vegetarians following the keto diet Workouts to perform on the keto diet Foods to load up on Medical advice on keto Supplements to increase your weight loss Managing your expectations while on keto diet Staying in a state of ketosis Strategies for managing sleep and stress Modifying your lifestyle Tips to stay motivated Step by step action plan

6 Breakfast Lunch Dinner Dessert Day 30 Sweet Pork Rind Cereal Buffalo Strips Bell Pepper Stuffed with Bacon and Beef Day 31 Savory Almond Quiche Sausage Corn Dogs Italian Meaty Meatballs Day 32 Red Velvet Donuts Coleslaw Wraps Beef Stew Doused in Wine and Coffee Day 33 Omelet of the Sea French Roast Beef Sandwich Tri-tip steak coated with Butter and Coffee Day 34 Mini Ham Omelets Steak with a Side of Salad Sweet Coconut Shrimp Day 35 Day 36 Sweet and Salty Bacon Pancakes Lime Chicken Chowder Cheeseburger Soup Coconut, Onion, Herb Biscuit Salami Rolls Squash Spaghetti Day 37 Day 38 Turkey Breast Wrap Brussels Sprouts Hash Halloumi Rolls with Hummus and Olives Chicken Lemon and Blueberry Salad Hassleback Caprese Cheesy Chicken Zucchini Nachos Day 39 Rutabaga Fritters with Smoked Salmon Chicken Salad with Fennel and Walnuts Spicy Shrimp and Sausage on Skewers Day 40 Cucumber Salmon Dill Pickle Rolls Flavorful Cauliflower Delicious Cashew Chicken Day 41 Granola Bar Peppers Stuffed with Pizza Day 42 Blueberry Scones Taco Pie Cheesy Ground Beef Casserole Homemade Chicken Nuggets Day 43 Green Chili Muffins Cucumber Salad Pork Roll Day 44 Breakfast Bite-sized Cucumbers Roasted Mushrooms

7 ZUCCHINI NACHOS S E R V E S : 2 C O O K I N G T I M E : 2 0 M I N D I F F I C U L T Y L E V E L : 3 / 1 0 I N G R E D I E N T S D I R E C T I O N S 2 zucchinis, sliced into thin circles Meat: 1/4 tsp of garlic powder 1/4 tsp of onion powder 1. Use parchment paper to line a large plate and place slices of zucchini on top of it 2. Put the plate in the microwave and cook for 10 minutes on 50 percent power setting 3. Take the parchment paper out of the microwave, turn it over, and place the 1/2 lb. of ground beef 1/2 tbsp of chili powder 1/2 tsp of salt 1/2 tsp of paprika 1/2 tsp of ground cumin 1/4 tsp of red pepper flakes (crushed) 1/4 tsp of dried oregano leaves Toppings: 3 tbsp of sliced black olives 2 sliced green onions 1/3 cup cheese (shredded and dairy free)

8 WILD MUSHROOM RICE PILAF S E R V E S : 4 C O O K I N G T I M E : 2 0 M I N D I F F I C U L T Y L E V E L : 3 / 1 0 I N G R E D I E N T S D I R E C T I O N S Three medium white mushrooms Two tbsp of butter One cup of hemp seeds ¼ cup of sliced almonds ½ cup of chicken broth ½ tsp of garlic powder ¼ tsp of dried parsley Salt and pepper 1. Heat up a pan to medium high. 2. Thinly slice the mushrooms. 3. Add the sliced almonds and mushrooms to the pan, and then heat until the mushrooms have a soft, spongy texture. 4. Add the chicken broth, the hemp seeds, the garlic, parsley, the salt, and pepper to the pan. Reduce heat to medium low. 5. Cook for about ten minutes and serve. N U T R I T I O N A L I N F O This recipe has about 325 calories per serving. There is about 26 grams of fat per serving. This recipe has about one gram of net carbs. Each rice pilaf serving has about 15 grams of protein.

9 Enjoy the sample of my book? You can purchase the full version here

3 DAY KETO MEAL PLAN

3 DAY KETO MEAL PLAN ROAD TO FAT LOSS& HEALTH Disclaimer LowCarbSpark.com is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician