Ketogenic Slow Cooker Recipes: 80 Crockpot Keto Low Carb Recipes Cookbook For Weight Loss
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About this ebook
Do you love to come home from work with a keto-friendly meal all ready for you?
The slow cooker is your answer to let you eat cook keto-friendly meals for busy working people. Just add the ingredients and turn on the cooker before you leave for work and come home with a hot and tasty meal in 8 to 9 hours. It makes sure you can stick to your ketogenic diet plan without eating outside food that is full of carbs and kick you out of ketosis.
With this book, you can save time cooking and also get to eat delicious ketogenic meals. This book covers:
-What is the keto diet
-Food allowed and food not allowed
-What is keto flu and how to prevent or reduce it
-Frequently-asked-questions of using the slow cooker
-More than 80 ketogenic recipes such as:
- Spicy Pulled Pork Crockpot
- Crazy Crockpot Pork Chops
- Crockpot Italian Chicken
- Swiss Steak
- All American Meat Loaf
- Rosemary Pork and Mushrooms with Shallots
- Spicy Beef Roast
- Herb Roasted Lamb
- Smoked Sausage with Bacon And Cabbage
- Chicken Casablanca
- Chicken & Bacon Soup
- Cheesy Beef Vegetable Soup
- Chinese Pork Ribs Soup
- Chicken Cordon Bleu Rolls
- Shrimp Jambalaya
- Ground Beef & Vegetable Casserole
- Hungarian Cabbage Rolls
- many many more...
You will not find potatoes, carrots, orange juice and other non-keto ingredients in these recipes. These recipes are created to make sure you will not exceed your carbs intake of 20 to 30 grams per day.
These slow cooker keto recipes are easy to prepare and does not require extra condiments and ingredients. It will take you less than 20 minutes to prepare before you put it in the slow cooker.
Get this book and plan your ketogenic meals wisely and get slim and healthy today!
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Book preview
Ketogenic Slow Cooker Recipes - AMY R. STEPHEN
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WHAT IS THE KETO DIET?
The ketogenic diet or the keto diet is an eating lifestyle where you eat 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, we eat lots of carbohydrate (pasta, rice, potatoes, noodles and bread) and the body uses carbohydrate to produce glucose as the source of energy for your body.
The production of glucose also activates the production of insulin which is used to process the glucose in your bloodstream. Too much glucose is bad for your body as it can lead to diabetes and other chronic diseases. Insulin acts as the regulator of the amount of sugar in your blood and is a hormone produced in the pancreas.
With the reduction of carbohydrate intake, the body will now produce less glucose. But without glucose, where is the body going to produce energy that you need? 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.
So, the aim of the keto diet is to force your body to burn more fats as energy over glucose from carbohydrates via the process called ketosis. You want your body to produce more ketones and turn it into energy. The more ketones produced, the more fat is burnt. 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.
HOW DO I START THIS KETOGENIC?
I will outline 3 basic steps:
1.Find Out Your Daily Protein, Carbohydrate and Fat Requirement
2.Track The Food You Take In Grams (NOT PERCENTAGE)
3.Eat Keto-friendly Food and Eliminate Non-keto food
THE OKL CHART
To begin, you need you know how much of protein, carbohydrate and fat you need to eat per day. The amount of carbs, protein and fat intake vary from person to person based on their height and weight. There is a chart on the internet called the OKL Chart (for Optimal Keto-Living ) that tells you the allowed protein, carbs and fat (Marcos) intake in grams. This is your first step.
You need to get a copy of the OKL chart and follow it to know how much of macros you need according to your body size and gender. OKL stands for Optimal Keto-Living. The OKL chart shows your macros requirements according to your height. See the chart on the next page. For example, based on the chart, if you are male and 170 cm tall, it says you need to eat 122g of Protein, 30g of Carb, and from 91g to 213g of Fat and your total calories per day should be from 1428 to 2522.
It should be noted that if you are trying to lose weight, based on the OKL chart reading, of 122g Protein, 30g Carb and 91g to 213g Fat, you must follow the numbers for Protein and Carb but keep your fat intake to the low side of the recommended amount that is 91g.
Because the keto diet is considered a high fat diet and no doubt that it recognises that fat is good, if your aim is losing weight, you cannot consume too much fat. Now, remember, the aim is to burn body fat via ketosis as mentioned earlier. If you over consume fat, your body will not be burning the excess fat that is already in your body but on those fat you consumed for the day. Hence, it should be noted that if you are trying to lose weight, based on the OKL chart reading, of 122g Protein, 30g Carb and 91g to 213g Fat, you must follow the numbers for Protein and Carb but keep your fat intake to the low side of the recommended amount that is 91g and not 213g.
The online copy is at: http://bit.ly/2hw04sb
Now that you figure out how many grams of protein, carbs and fat you are to eat per day, the next question is how do you know how much of what you eat has how many grams of fat, protein and carbs? This is done easily by using an app or an online tracking website.
You need to download an app with your smartphone like the MyFitnessPal (MFP), LoseIt, and FatSecret. For