Ketogenic Diet Cookbook For Weight Loss , livre ebook

Ketogenic Diet Cook Book For Weight Loss
30 Tested Keto Asian-Style Recipes To Burn Your Fat Fast
(Quck And Easy Low Carb Ketogenic Cook Book And Meal Plans)
Ebook Edition
By K.C. Goh (A.K.A Goh Kheng Chuan)
Copyright Rank Books 2017
Published By Rank Books ( www.rankbooks.com )
Disclaimer:
The information in this book is not intended as a substitute for professional medical advice. It is recommended that you check with your family physician before embarking on any significant change in diet or exercise. This is particularly important if you have a medical condition of any kind or are taking any prescribed medicines. The author and publisher accepts no liability for readers who choose not to obtain their own professional medical advice.
Results May Vary: Causes for being overweight or obese vary from person to person. Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels of exercise and physical exertion vary from person to person. This means weight loss results will also vary from person to person. No individual result should be seen as typical.
The information, including but not limited to, text, graphics, images and other material, contained in this book is for educational purposes only.
About This Ketogenic Diet Cookbook
This is a practical ketogenic diet cookbook written for anyone who wants to lose weight. I wrote it based on my keto diet experience in the last 12 months and counting. Since I started the keto diet, I have lost 13 kgs. I was 85 kgs in August 2015 and in just 60 days, my weight went down to 72 kgs. I had successfully lost the weight and maintained it by following the ketogenic diet. I cooked almost all of the food I ate during this period and ate out on a few occasions. Now, I am ready to show you my meal recipes with real photos and real instructions.
I have included a section to explain what is the ketogenic diet followed by real recipes and real photos of my meal preparation process. I have included video links of my recipes on my Youtube channel to show you how to cook some of the dishes. I will show you what I ate and I will teach you how to prepare them in an easy manner.
I am Asian Chinese, but I am not the 100% Chinese guy living in China who eats only Chinese food such as rice and noodles on a daily basis. I live in Singapore. So, don’t worry. I am not going to show you just Chinese food, but both Western and Asian food. I have lived all my life eating rice, noodles, pasta, fried chicken, pizzas, roast beef, bacon and eggs, hamburgers and French fries and munching potato chips on the couch plus many of the typical junk food.
If you are stuck with keto meal ideas and want to explore and try other tasty Asian food, this is the book for you. Perhaps, a better term to describe my meals will be - FUSION STYLE KETOGENIC FOOD. My meal plans are a mix of Western and Asian food. If you can’t live without bacon, don’t worry, you will get to eat bacon with my recipes in this book. If you are sick and tired of bacon and eggs for breakfast, I have interesting fusion-style breakfast meals for you too.
Why did I choose the ketogenic diet?
The ketogenic diet is ideal for those losing weight because of the following reasons.

•      Eat real food
•      No starvation
•      No exercise required
•      Rapid weight loss
•      You gain more energy
•      Sleep better
•      No more mental fog

Above: Sample meals with real photos in the book
On the 10 th day of my new diet, I already lost 5kgs. The rest of the weight was lost in next 60 days and I have since able to maintain it at 72kgs.

The Unique Asian Factor
I believe that to speed up the weight loss process with the ketogenic diet, it is much easier to see results if you include soup-based meals as part of your menu plan. As Asians, we are used to taking all kinds of soups, and there are many soup-based recipes available. Soup is not a side dish or appetizer. Soup can be a main course meal. Of course, you need to take the soup without the bread, rice and noodles for this diet plan to work. Hence, with many soup-based Asian foods, you will find it easier to lose weight if some of the meals are soup-based meal. For those who are used to eating Western food, I will show you some simple main course soup-based meals that will keep you full without the carbs. Unlike many western-style soup which cream or milk is added (cream of mushroom, cream of chicken etc) , the Asian-style soup does not add cream or milk. It is pure clear soup with meat and vegetables only, so for some Westerners, it may take some time to adjust to the taste.
However, there is one biggest hurdle for Asians on this diet.
The Asian diet is also rich in carbo. We may not eat bread a lot but we ate too much white rice and noodles. Rice and noodles are served in almost every meal in the Asian diet. So wherever you go, someone is selling rice dishes and noodles. We eat meat with rice, we eat vegetables with rice, and we have all kinds of noodles to eat in every eating place. So this is the biggest challenge; to tell an Asian not to eat rice or noodles is like telling an American not to eat bread, cheese, and bacon. So the question remains: if we can’t eat noodles and rice, which we are all used to, what can we eat?
Most ketogenic cookbooks were written in the Western context so there are few Asian meal ideas but in this book I will introduce you some Asian-inspired keto food that anyone can prepare.
These recipes would work for Asians, and Westerners as well anyone who is looking for alternative meal ideas. These recipes do not require special condiments or ingredients; most ingredients are already in your kitchen and some are easily found in Asian supermarkets or even on amazon.com .
So let us begin!
Contents
About This Ketogenic Diet Cookbook
The Unique Asian Factor
What Is The Ketogenic Diet For Weight Loss
The NO Sugar Challenge
Why is everyone talking about Macros?
How To Know How Much of Macros My Body Needs for the Ketogenic Diet?
Must I Count Calories?
Common Mistakes
What is Net Carbohydrate?
What Are Some Positive Effects Of This Diet?
What Are Some Negative Side Effects?
Sugar Withdrawal Effect
What Can I Eat And What Food To Avoid?
Fish
Fowls Meat
Seafood
Red Meat
Eggs
Oil And Fats
Artificial Sweeteners
Beverages
Cheese
Types of Vegetables Allowed
Vegetables NOT Allowed
What Vegetables Makes You Feel Full?
Garnishes, Herbs, Spices And Nuts
What Not To Eat?
Why Wheat Elimination?
What Is GI?
Milk, Juices and Sweet Drinks
Do I Need To Take Supplements?
Some Frequently Asked Questions
I am a busy person, how to make ketogenic meals real fast?
Can I drink coffee with milk but without sugar?
How should I track my weight?
What is the substitute for white rice?
What is the substitute for Pizza Crust?
Breakfast Ideas
Avocado Boats With Canned Tuna and Tomatoes or Grapefruit
Stuffed Bell Pepper Boat With Bacon
Bacon Wrap With Portobello Mushrooms
Bacon Omelette With Cabbage
No Bun Hamburger
Egg Muffin Cups
Bacon Wrapped Sausage With Cheese
Zucchini Boats With Cheese
Lunch And Dinner Recipes
Basic Stir-fry Technique
Stir-fry Dishes
Diced Chicken Fillet With Stir-fried Cabbage
Stir-fried Mackerel Fish with Brussels Sprouts
Stir-fried Broccoli With Shrimps (or sliced pork)
Stir-fried Cauliflowers With Shrimps
Pan-fry Recipes
Pan-fried Pork Loin
Some Pan-fry Recipes Videos For You
Soup Dishes
Miso Paste
Salmon Fillet Miso Soup With Cabbage And Mushrooms
Chinese Cabbage Soup With Prawns and Chicken Meat
Spicy Korean-style Soup with Squids
Steaming Recipes
Roasting Recipes
Roasted Saba Fish with Broccoli And Shitake Mushrooms
Stir-fried Chinese Cabbage With Roasted Salmon Fillet
Baked Mackerel Fish With Mushrooms and Bok Choy
Roasted Chicken Breast with Roasted Mushrooms
Roasted Chicken Breast With Cauliflower
Roasted Chicken Fillet With Mixed Vegetables
Roasted Black Pomfret Fish
Egg Ideas
Broccoli Egg Casserole
Cooking Techniques and Kitchen Gadgets
Roasting / Grilling:
Roasting Vegetable:
Steaming
Blanching
Pressure Cooking
Thermal Cooker Cooking
Additional Cooking Resource
What Is The Ketogenic Diet For Weight Loss
The ketogenic diet is a way of eating real food that is low in carbohydrate, high in fat, and moderate protein. Sometimes, it is referred as low carb diet or low carb high fat diet (LCHF). In a normal diet that is high in carbohydrate, the body produces glucose from carbohydrate as the source of energy for your body.
When glucose is produced, the body produces insulin which is used to process the glucose in your bloodstream. Although glucose as a form of energy is good, your blood cannot have excess sugar (glucose) as it will lead to diabetes and other diseases. Insulin plays the role of regulating the amount of sugar in your blood and is a hormone produced in the pancreas.
When your body does not rely on glucose as energy from your carbohydrate intake, what happens? Your body will now replace glucose by producing ketones. Ketones are produced by breaking down fats in the liver to use as energy instead. This state is called ketosis.
The aim of a ketogenic diet is to force your body to burn more fats as energy over glucose from carbohydrates via ketosis. So, when your body burns more fat than usual, you will lose weight or at least keep you from putting more weight as your metabolism increases.
Is the ketogenic diet new?
The ketogenic diet is not a new concept in medical science as it was developed in the 1930s as a treatment to control seizures in epileptics. But, the idea of a ketogenic diet as a more healthy way of eating is new and as a solution to weight loss is new. But the positive effects are still debatable in the scientific field. While there are no concrete scientific proofs to say if the ketogenic diet is really