Keto diet the most successful keto plan and recipes and keto dietary supplement

Contents ...................................................................01
History of the Keto Diet .............................................03
Entering Ketosis .......................................................07
How Does the Keto Diet Work and How Long Should You
Do It For? ...................................................................11
Keto Diet Risks and Side Effects .................................17
Eating Do's and Don'ts ...............................................21
Custom Keto Diet.....................................25
Recipe Ideas for the Keto Diet ...................................26
Low-Carb Tacos.............................................26
Tuscan Garlic Chicken....................................29
Chicken Rice Bowls........................................31
Keto Chicken Pot Pie.........................................35
keto pizza: Cauliflower Pizza Crust..................42
5 keto juice....................................................45
01

Keto Desserts: 10 Recipes................................47
10-best Keto Nutritional Supplements..............52
Keto Diet for Vegetarians ..........................................57
Health Conditions That the Keto Diet May Help With ..61
Tips for Getting Back to the Diet after a Break ...........65
Common Mistakes on the Keto Diet ...........................69
02

Wondering how the keto diet started? While it may
have only recently boomed in popularity, this diet
plan was actually created decades ago.
Initially designed to help those suffering with
epilepsy, today it is largely used for its weight-loss
benefits.
Here, you’ll discover a brief history of the keto diet
and how it became as popular as it is today.
The Creation of the Keto Diet
The keto diet was actually created back in the 1920s.
It started out as a therapy for those living with
epilepsy. It was designed to provide a healthy
alternative to fasting.
After the introduction of new medical treatments, the
diet was temporarily abandoned.
However, it was discovered that even with the new
treatments, around 20% to 30% of those suffering
with epilepsy still experienced seizures. So, the diet
was reintroduced to help control the condition.
03

The keto diet we know today was started by Rollin
Woodyatt, an endocrinologist. He discovered that
ketone bodies were produced by the liver when
patients followed a high-fat, low-carb diet. He used
this to create the keto diet, which was then used to
treat epileptic patients in 1921.
The Development of the Classic Keto
Approach
Although Rollin Woodyatt
started the keto diet, it was
physician Dr. Peterman who
is credited for developing the
classic keto diet we know
today.
The modern keto diet follows a 4:1 ratio of fat,
protein and carbohydrates. It suggests getting 90%
of calories from fat, 6% from protein and 4% from
carbohydrates. This is the ratio most experts suggest
you follow. However, benefits can still be felt from
consuming just 75% calories from fat.
04

The changes in the diet from the 1920s have helped to
make it possible to follow the diet for longer periods
of time. Nutritionists also suggest consuming 1g of
protein for every kilogram of body weight.
How Did the Diet Come Back into
Popularity?
It is thought that the popular TV show “Dateline” was
responsible for bringing the keto diet back into the
mainstream. One of its episodes in 1994 showed a
two-year-old who experienced severe epileptic
seizures. After following the keto diet, his seizures
were able to be managed.
This sparked a lot of research into the keto diet. It
gained so much attention that the father of the two-
year-old directed a film about their experience which
featured star Meryl Streep. From there, more people
started to look into the benefits the diet could provide
05

Understanding the Modern Keto Diet
Today, the modern keto diet focuses on so much
more than its epilepsy benefits.
It is also thought to have neurological benefits and is
most commonly followed for its weight-loss benefits.
It isn’t certain when the switch to the diet for its
weight-loss benefits occurred, but it has exploded in
popularity in recent years.
So, while it may only recently be gaining in
popularity, the keto diet has been around since 1921.
Over the years it has changed somewhat in how it
works and the foods that should be consumed. The
above are just some of the way the diet and its use
has changed over time.
06

What Does it Mean and How Long Does
It Last?
The keto diet’s effectiveness is credited to a process
known as ketosis. The foods consumed on the diet
cause the body to enter into a state of ketosis. This in
turn produces a lot of health benefits.
So, what exactly is ketosis? Here, you’ll discover the
main things you need to know about this natural
process and what it means for the body.
What Is Ketosis?
Ketosis is a process that occurs naturally in the body
when it doesn’t have enough carbs to turn into
energy. In order to generate the fuel that the body
needs, fat stores are used.
When fat is burned, it produces acids known as
ketones, which can then be used for energy. These
are produced in the liver and delivered to the brain. It
is important to note here that too many ketones can
actually poison the body. In diabetics, ketosis occurs
naturally due to limited glucose levels.
07

What Benefits Does It Provide?
Ketosis is said to deliver a number of health benefits.
It can help to manage epileptic seizures, achieve
rapid weight loss, and improve bad cholesterol.
Research is currently being conducted to determine
whether ketosis can prove beneficial for acne,
metabolic syndrome and cancer – to name just a few
conditions.
Understanding the Difference between
Ketosis and Ketoacidosis
While ketosis can provide a number of health
benefits, it can also lead to ketoacidosis. Unlike
ketosis, the latter can be extremely dangerous to the
health, particularly for those with diabetes.
If ketone levels become too high, it triggers
ketoacidosis. This then poisons the body, posing a
significant risk to the health in as little as 24 hours.
This is why it is really important for followers of the
keto diet to check their kidney function frequently.
Those with diabetes also need to be extremely careful
before following the diet.
08

How Long Does Ketosis Last?
It is thought that it takes around 3-4 days for the
body to enter ketosis after carbohydrates have been
limited. However, some followers of the keto diet
may find it takes up to a week to enter the process.
Things can be done to speed up the time it takes to
enter ketosis, such as increasing high-quality fats in
the diet and only consuming 20-50g carbs each day.
As for how long the body can safely stay in ketosis,
there is conflicting advice out there. Some studies
have shown that Inuits, for example, permanently
stay in a state of ketosis.
When it’s used to treat epileptic seizures in children,
they can be treated with ketosis for up to 12 years.
However, when the keto diet is used for weight loss
and other health benefits, experts recommend only
following it for a period of up to 12 months.
Generally speaking, you should only look to keep the
body in ketosis for up to a year.
09

With all these facts in mind, it is worth speaking to
your doctor or healthcare practitioner prior to
starting the keto diet. This will ensure you’re
following it correctly dependent upon your specific
dietary requirements.
10

The keto diet has become one of the most popular
diet plans in recent times. You’ll find hundreds of
blogs and articles online discussing the benefits and
science behind it.
With so many success stories out there, you may be
thinking of trying this popular diet. However, before
you decide whether or not to give it a try, it’s worth
looking at how the keto diet works and how long you
should follow it.
11

What Is the Keto Diet?
Keto is short for ketogenic. The diet focuses on high
fat and low carbs. It is said that a significant
reduction in carbs puts the body into what is known
as ketosis. This means the body becomes extremely
efficient at burning off fat. It also transforms fat
within the liver into ketones, which are said to
provide energy to the brain.
The keto diet is thought to improve insulin and blood
sugar, while also presenting multiple health benefits.
There are actually different types of the keto diet you
can follow, but most follow the standard diet plan.
How Does the Keto Diet Work?
So, how exactly does the keto diet work? Well, as
mentioned above, the foods you consume on the diet
help to put the body into ketosis.
12

Ketosis is a natural process which occurs when there
aren’t enough carbohydrates in the body to turn into
energy. When there aren’t enough carbs, the body
starts to use up its fat content for energy. While
burning fat, it creates ketones which are what fuels
the body.
The foods you’ll eat on the keto diet provide less than
50g of carbohydrates each day. After limiting your
carb intake this much, your body will start to
experience ketosis within 3-4 days. The standard
keto diet requires around 75% of calories to be
consumed via fat, 20% from protein and just 5%
from carbohydrates.
13

How Does the Keto Diet Work?
So, how exactly does the keto diet work? Well, as
mentioned above, the foods you consume on the diet
help to put the body into ketosis.
Ketosis is a natural process which occurs when there
aren’t enough carbohydrates in the body to turn into
energy. When there aren’t enough carbs, the body
starts to use up its fat content for energy. While
burning fat, it creates ketones which are what fuels
the body.
The foods you’ll eat on the keto diet provide less than
50g of carbohydrates each day. After limiting your
carb intake this much, your body will start to
experience ketosis within 3-4 days. The standard
keto diet requires around 75% of calories to be
consumed via fat, 20% from protein and just 5%
from carbohydrates.
14

Is It Safe?
The main question people have before trying this diet,
is whether or not it’s safe. And while thousands of
people successfully follow this diet plan, there are a
few dangers you’ll need to familiarize yourself with.
For example, it’s not uncommon to develop flu-like
symptoms when the body starts to enter ketosis.
While it does tend to only last for a few days, these
symptoms can be difficult to deal with, particularly
the fatigue that comes with it.
Other common side effects of the diet include
diarrhea, a decreased metabolism, and an increased
risk of heart disease if it isn’t followed correctly.
Generally speaking, however, it is safe to follow the
keto diet.
15

How Long Should You Follow It For?
While the keto diet is largely safe, it should only be
followed for a set period of time. So, it isn’t a diet you
can add as a new lifestyle. Experts recommend
following the keto diet for no longer than a year.
You’ll also need to keep an eye on kidney function
throughout the diet.
If you’re looking for a short-term diet that’s going to
help you to lose weight and get healthier, the keto
diet could prove beneficial. Just remember that there
are side effects and it isn’t a diet you should follow
for the long term.
16

When you’re thinking of following any diet plan, it’s
crucial to learn more about its risks and side effects.
Every diet that restricts some type of food group will
have a number of risks and side effects – major or
minor depending on the diet.
With the keto diet, there are a few factors you’ll need
to consider before deciding whether or not it’s right
for you. Here are some of the key risks and side
effects to be aware of before starting the diet.
What Short-Term Side Effects Can Occur?
When you’re just starting out with the keto diet, there
are a lot of short-term side effects which can crop
up. This is because you’re making drastic changes to
your normal diet.
17

Excessive thirst and increased urination
Fatigue
Flu-like symptoms
Lightheadedness
Hunger
Anything drastic you change is going to be a shock
for the body. If you’re used to consuming a high level
of carbs each day, suddenly reducing them can have
a number of effects. These include:
It’s really common for followers of the diet to
experience flu-like symptoms and fatigue. These tend
to last for up to three days, and they can be
accompanied by hunger and lightheadedness.
Excessive thirst and frequent urination also go hand
in hand.
While these side effects can be difficult to deal with,
they are only temporary in most cases.
18

Understanding the Long-Term Side
Effects
If the keto diet is followed for long periods of time,
you may also experience a few long-term side
effects. Children following the diet can experience
kidney stones. In fact, it is estimated that around 5%
will suffer from kidney stones as a result of the keto
diet.
There is also an increased risk of a bone fracture.
This occurs due to acidosis and changes within the
insulin style growth factor 1. The bones can be
eroded over time and they can also become much
weaker. Therefore, it is advised you take vitamin
supplements to ensure you’re still getting the
nutrients required from your limited diet.
What about the Risks?
As well as the side effects above, there are also a few
risks you’ll need to be aware of. If you’re diabetic,
there is the chance you’ll develop ketoacidosis, a
potentially dangerous condition.
19

If you’re following the keto diet for weight loss,
there’s also a risk you could regain the lost weight
once you finish the diet. In fact, the keto diet has one
of the biggest weight-regain rates of any diet. This
basically means when you go back to eating
normally, you’ll start to put the weight back on that
you’ve lost.
Over time, you may also lose muscle mass with the
keto diet. It can also decrease athletic performance.
So, while the Keto diet can provide wonderful short-
term benefits, it does produce a number of side
effects and risks. The above are just some of the most
common you’ll need to be aware of. As it isn’t a diet
you can follow for the rest of your life, it’s important
to understand the short- and long-term side effects
that you may need to deal with.
20

Fatty animal proteins
Vegetables
Natural fats and oils
When you’re following the keto diet, there’s a few
do’s and don’ts to pay attention to. You’re only going
to experience the health benefits of the diet if you
follow it correctly.
So, what should and shouldn’t you eat on this popular
diet? Below, you’ll discover some of the key do’s and
don’ts you’ll need to follow.
Eating Do’s
The foods you’ll want to focus on with the keto diet
include:
A large part of the keto diet consists of consuming
fatty animal proteins. This includes eggs, poultry,
meat and fish. Unlike a lot of other diets, when you’re
eating poultry on this diet, you’ll keep its skin on to
ensure you’re consuming the essential fats contained
underneath it.
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Sugar
Alcohol
You’ll also eat a lot of vegetables such as spinach,
cucumbers, kale and broccoli. In terms of oils, you’ll
want to stick to sustainable palm and canola oils,
alongside natural fats like cacao butter latte.
Eating Don’ts
Now that we’ve looked at the foods you can eat, what
about the foods you can’t? The main things you’ll
need to avoid on the keto diet include:
So unsurprisingly, you’ll cut out sugar from the diet.
This is a common thing a lot of diets restrict.
However, the keto diet is a little stricter than most as
it also prevents you from consuming natural sugars
found in fruit. So, besides being able to consume
limited amounts of berries, you’ll want to avoid
eating any other fruits on the diet. You’ll also need to
swap artificial sweeteners for something such as
Stevia.
Alcohol is also advised against when you’re in the
ketosis phase.
22

Starchy root vegetables
Carbohydrates
Eating Restrictions
As well as the foods you can and can’t eat on the diet,
there are some which should be restricted. This
means you can eat them in very small amounts. The
foods included here are:
While you can eat most vegetables on the keto diet,
you’ll want to limit the number of starchy veggies you
consume. These include potatoes and root vegetables
such as carrots and parsnips.
Carbohydrates are also obviously restricted. You’ll
want to consume no more than 50g per day, ideally
sticking to 20g per day for best results.
A Few Ground Rules to Follow
To make following the keto diet easier, there are a
few ground rules you can adopt. For example, you
won’t be getting much in the way of electrolytes. So,
you’ll want to replace the ones you lose with sea salt.
Rather than turning to electrolyte drinks, drink
chicken broth instead.
23

You’ll also want to avoid consuming low-fat or low-
sugar products. If you’re eating yogurt, for example,
make sure it’s full fat and not a low-fat option. You’re
going to need a good level of fat in your diet so it
shouldn’t be restricted. Also don’t forget you’re
focusing on heathy fats. This means you can’t just fill
up on fatty junk foods.
These are the basics you need to know when it comes
to what you can and can’t eat on the keto diet. If you
want to gain the best results, you’re going to need to
follow these simple rules.
24

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When you’re following the keto diet, it can be quite
difficult knowing what to cook. The restrictions can
make following the diet tricky, particularly when it
comes to cooking from scratch.
If you’re looking for inspiration on what to cook on
the keto diet, below you’ll find some awesome recipe
ideas.
Low-Carb Tacos.
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This low-carb taco recipe proves you don’t need to
give up the foods you love on the keto diet. Rather
than using flour-based taco shells, instead this recipe
uses cheese as the shells.
You simply bake the cheddar cheese shells in the
oven, then stuff them with ground beef and a little
salad for delicious, healthy low-carb tacos.
THE FULL RECIPE
2 cups Cheddar cheese, , shredded
TACO MEAT
1 pound Ground beef
2 tablespoon Homemade Taco Seasoning
1/4 cup Water
Toppings for taco: Sour cream, avocado, cheese,
lettuce, etc., optional
Instructions
Preheat oven to 350F.
On a baking sheet lined with parchment paper or a
silicone mat place 1/4 cup piles of cheese 2 inches
apart. Press the cheese down lightly so it makes one
layer.
27

Place baking sheet in the oven and bake for 5-7
minutes or until the edges of the cheese are brown.
Let the cheese cool for 1-2 minutes until it is firm
enough to lift but still bendable. Lift the cheese up and
place it over the handle of a spoon or other utensil that
is balanced on two cups.
Let cheese cool completely then remove.
While you continue to bake your cheese taco shells
place the ground beef in a skillet over medium high heat
cooking until it is completely cooked through.
Drain the grease from the meat and then add the
homemade taco seasoning. Pour water into skillet and
stir everything around mixing it together.
Simmer for 5 minutes or until liquid has cooked away.
Add meat to taco shells and top with your favorite
taco toppings.
homemadeinterest.com
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TUSCAN GARLIC CHICKEN
Looking for a restaurant quality meal you can enjoy?
This Tuscan garlic chicken recipe is sure to be a
crowd pleaser. The sauce is deliciously creamy, and
it takes just 30 minutes to prepare and cook this dish.
You don’t need a huge amount of ingredients here
either. You’ll largely need chicken breasts, heavy
cream, spinach, sundried tomatoes and chicken
broth. It can be served alone, or you can serve it
alongside pasta. Remember to limit your pasta
servings, however, to keep it low carb.
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THE FULL RECIPE
1½ pounds boneless skinless chicken breasts thinly
sliced
2 Tablespoons olive oil
1 cup heavy cream
1/2 cup chicken broth
1 teaspoon garlic powder
1 teaspoon italian seasoning
1/2 cup parmesan cheese
1 cup spinach chopped
1/2 cup sun dried tomatoes
INSTRUCTIONS
In a large skillet add olive oil and cook the chicken
on medium high heat for 3-5 minutes on each side or
until brown on each side and cooked until no longer
pink in center. Remove chicken and set aside on a
plate.
Add the heavy cream, chicken broth, garlic powder,
italian seasoning, and parmesan cheese. Whisk over
medium high heat until it starts to thicken. Add the
spinach and sundried tomatoes and let it simmer
until the spinach starts to wilt. Add the chicken back
to the pan and serve over pasta if desired.
therecipecritic.com
LODGE 8 INCH CAST
IRON SKILLET
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CHICKEN RICE BOWLS
OK, before you get too excited, there’s no actual rice
in this recipe. However, it does give you the texture
and flavor of the rice bowls you’ve come to love and
enjoy.
Instead of using standard rice, this recipe uses
cauliflower rice. It also packs in a lot of great fillings,
ensuring you’re left feeling satisfied. What’s great
about this recipe is that it aims to combat the fatigue
that’s commonly experienced when starting the keto
diet.
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1 pound chicken breast, cut into cubes
1/4 cup coconut aminos (or soy sauce if you don’t
mind the sugar. Trader Joe’s Soyaki Sauce would
also be delicious, but not Keto)
salt and pepper, to taste
1 English cucumber, peeled, deseeded, and sliced
into matchsticks
1 teaspoon Trader Joe’s Yuzu Hot Sauce (or a
combination of white vinegar, sesame oil, and a
Keto hot sauce)
4 Tablespoons mayonnaise
3 Tablespoons sriracha, adjusted to desired level
of heat
3 Tablespoons coconut oil, divided
I1 pound riced cauliflower
8-10 ounces shiitake mushrooms, sliced
1 teaspoon ground ginger
1 large avocado, sliced
1 Tablespoon sesame seeds
It does require quite a few ingredients, but once you
have the basics, it will become more affordable to
make in the future. The main ingredients include
chicken breasts, coconut aminos, mayonnaise,
shiitake mushrooms and sesame seeds.
FULL RECIPE
32

KIZEN INSTANT READ MEAT THERMOMETER
INSTRUCTIONS:
Prep the chicken: Place chicken in a plastic bag with
coconut aminos, salt, and pepper. Mix until chicken is
coated, and marinate in the refrigerator for 30 minutes
or up to 2 hours.
Prep the cucumber slaw: Toss the cucumber
matchsticks with yuzu hot sauce. Set aside, keeping
cool.
33

Prep the sriracha mayonnaise: Mix mayonnaise and
sriracha until completely combined.
Heat 1 tablespoon coconut oil in a skillet. Add chicken,
and cook until browned and cooked through, about 10
minutes. Use tongs or a spatula to ensure the pieces are
cooked on all sides. Set aside.
Meanwhile, heat 1 tablespoon coconut oil in a
separate skillet. Add cauliflower rice and sauté until
softened, about 10 minutes. Halfway through, add salt
and pepper. Set aside.
In the same skillet as the chicken, heat 1 tablespoon
coconut oil, and add mushrooms. Cook until tender,
about 10 minutes. Halfway through, add ground ginger,
salt, and pepper.
Place chicken, mushrooms, cucumber slaw, and
sliced avocado over cauliflower rice. Drizzle sriracha
mayonnaise and sprinkle sesame seeds on top.
brit.co
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KETO CHICKEN POT PIE
Think you can’t enjoy a comforting pie on the keto
diet? Think again! This keto chicken pot pie is a
wonderful recipe to try.
It features a stunning biscuit-topped crust, alongside
a beautiful creamy filling.
You’ll struggle to tell the difference between this and
the real thing. Best made at times where you need a
little comfort food, it’s surprisingly easy to make. The
only thing to keep in mind here is that it does require
an extensive ingredients list.
One ingredient you’ll be using is chicken broth. So,
you’ll want to ensure you’re choosing a low-salt
broth.
35

THE FULL RECIPE
FOR THE CHICKEN FILLING:
1 tablespoon butter
1.5 pounds organic chicken breasts, cut into ½ inch
cubes
4 ounces yellow onion, finely chopped
¼ cup carrots, finely diced
1 clove garlic, crushed
½ teaspoon dried thyme
1 tablespoon white wine vinegar
1 cup chicken broth, low sodium
¼ cup peas, fresh or frozen (no need to defrost)
½ cup heavy cream
¼– ½ teaspoon sea salt (taste before adding)
¼ teaspoon freshly ground black pepper
FOR THE TOPPING:
1 cup super fine almond flour
1 tablespoon ground flax seeds
½ teaspoon xanthan gum
1 teaspoon baking powder
¼ teaspoon sea salt
2 tablespoons butter, cut into large chunks
2 tablespoons sour cream
1 egg white
36

Cuisinart Air Fryer, Convection Toaster Oven
INSTRUCTIONS
Preheat oven to 400º Fahrenheit.
Grease a 9” round baking pan.
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FOR THE CHICKEN FILLING:
Heat a large skillet over medium high heat. Melt
butter in the skillet.
When butter has melted and is no longer foaming,
add the diced chicken to the pan.
Cook chicken, stirring occasionally, until chicken
begins to brown on all sides, but is not yet cooked
throughout.
Add onion and carrots to the skillet. Sprinkle
mixture lightly with salt and pepper. Turn heat to
medium low. Cook, stirring occasionally until the
onions begin to brown at the edges, but are not yet
tender. Stir in garlic and dried thyme. Cook one
minute, stirring constantly.
Stir in vinegar, scraping up browned bits. When
vinegar has almost completely evaporated, stir in
broth.
38

Turn heat to medium high Simmer broth, stirring
occasionally until it thickens, about 15-20 minutes.
The broth is thick enough when you can “draw” a line
on the bottom of the pan with a spoon, and the line
does not immediately fill in.
While the filling simmers, prepare the biscuit
topping.
Once the broth has thickened, add heavy cream
and peas. Bring mixture to a simmer. Turn heat to
low. Simmer until mixture is thick and gravy-like.
Taste before adding salt and pepper.
Season to taste with salt and pepper, if necessary.
FOR THE TOPPING:
In a medium mixing bowl, whisk together the
almond flour, ground flax seeds, xanthan gum,
baking powder, and salt.
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For the topping:
In a medium mixing bowl, whisk together the
almond flour, ground flax seeds, xanthan gum,
baking powder, and salt.
Cut the butter into the dry ingredients using a
pastry blender. Mixture should appear mealy.
In a small bowl, whisk the sour cream and the egg
white together. Stir this mixture into the dry
ingredients.
Gather mixture into a ball and place on a piece of
parchment paper or a counter dusted with almond
flour.
Using clean hands or a rolling pin dusted with almond
flour, press or roll dough into a circle about 8 inches
in diameter.
To assemble:
Pour chicken filling into the prepared baking dish.
Gently place biscuit dough over the chicken filling.
Bake in preheated oven for 10-12 minutes, or until
biscuit topping has browned.
The above are just a very small number of keto-
friendly recipes.
40

You’ll find literally hundreds of them online,
alongside specialist keto cookbooks. While the above
recipes all feature meat, there are vegetarian-
inspired dishes available too.
Simply go on an app such as Pinterest and you’ll be
met with thousands of keto recipes you can try.
41

KETO PIZZA: CAULIFLOWER
PIZZA CRUST
is a delicious gluten-free, low-carb and keto pizza
recipe. It’s a simple blend of cauliflower, eggs,
cheese, and a few spices that’s flattened and baked
into a golden crust. Freeze it for later or top it off
with fresh ingredients for a healthy dinner recipe.
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CAULIFLOWER PIZZA CRUST INGREDIENTS
this pizza crust requires only 3 main ingredients, plus
seasonings. Here’s what you’ll need:
Cauliflower – you’ll need about 1.5 pounds of
cauliflower florets (I’ve gone into detail about the
different types of cauliflower below)
Cheese – you can use a variety of cheeses, but here is
the general rule: 1/2 cup of shredded cheese
(mozzarella, parmesan, etc) | 1/3 cup of soft cheese
(goat cheese, etc) | Egg – 1 beaten egg
Italian Seasoning – 1 teaspoon of Italian seasoning,
but feel free to use additional spices
Salt and pepper – to taste
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1. VNUT MILK BAG
3.GLASS MEASURING
BOWL
REQUIREMENTS: CAULIFLOWER PIZZA CRUST
2. PIZZA STONE
4. VITAMIX BLENDER
5. SPIRALIZER 6. OVEN
full recipe And the way to prepare from here.
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keto green smoothie or green juice, and you have
an easy way to support weight loss, higher
energy, and glowing skin. While typical green
smoothies and green juices look healthy
WE SUGGEST 5 RECIPES
1 KETO LEMONADE
1 cup of freshly squeezed lemon juice
4 cups of water
Two pinches of salt
¾ c confectioners Swerve or
use sweetener of choice
5 KETO JUICE
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3 CARROT JUICE
1-2 pounds of carrots
1 lemon
1” hunk of ginger
4 CELERY JUICE
2 stalks of celery
5 KETO STRAWBERRY SMOOTHIE
1/2 cup (120g) unsweetened
Greek Yogurt
1/2 cup (118ml) unsweetened
almond milk
8 medium sized
strawberries
3 tbsp sugar substitute
More Recipes about Keto Drinks
2 STRONG BEET
half a red cabbage
1” hunk of ginger
1 lemon
2 cucumbers
1 beet root
46

KETO DESSERTS: 10 RECIPES
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1 MASCARPONE CHOCOLATE MOUSSE
100g Dark Chocolate, broken into pieces
2 Tablespoons Cream
1/2 Cup Mascarpone Cheese
1 Cup Cream
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2 CHOCOLATE FAT BOMBS
125g/4.4 Ounces Cream Cheese
125g/4.4 Ounces Unsalted Butter
2 Tablespoons Cacao Powder
1 Tablespoon Sweetener of Choice (Or more to
taste)
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3 Chocolate Truffles
1/2 Cup Cream
100g Chocolate (I used 90% Lindt)
1-2 Tablespoons Sweetener of Choice,
or more to taste (I used Stevia)
1 Tablespoon Butter
(I used salted to add flavour)
Read more
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4 CHOCOLATE CHEESECAKE BROWNIES
100g/3.5 ounces Unsalted Butter
100g/3.5 ounces 90% Dark Chocolate
2 Eggs
1/4 Cup Stevia
1 teaspoon Vanilla Essence
Pinch of Salt
1/4 Cup Coconut Flour
200g/7 ounces Cream Cheese, chopped into bite
sized pieces
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5 KETO CHOCOLATE MOUSSE
100g Chocolate, broken into pieces for easier melting
100g Unsalted Butter
2 Tablespoons Stevia (or more to taste)
4 Eggs
Read more
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6 RASPBERRY & VANILLA SMOOTHIE
1/3 Cup Raspberries, fresh of frozen
1/2 Cup Mascarpone Cheese or Creamed Coconut
Milk
1/4 Cup Water
4-5 Ice Cubes
1/2 teaspoon sugar free vanilla extract or 1/4
teaspoon vanilla powder
1 Tablespoon MCT Oil or Coconut Oil
1 Tablespoon Powdered Erythritol or Swerve
Whipped Cream or Coconut Milk (Optional, for
topping)
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7 CHOCOLATE FRAPPUCCINO
1-2 TEASPOONS CACAO POWDER
1/2 CUP BOILING WATER
1-2 TEASPOONS MAPLE SYRUP
OR YOUR SWEETENER OF CHOICE
2 TABLESPOONS CREAM
1 CUP ICE
READ MORE
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8 HOT CHOCOLATE
1 Tablespoon Cacao
1 Tablespoon Sweetner of Choice (I used Stevia)
2 Tablespoons Boiling Water
1.5 Cups Almond Milk or milk of
choice
1/2 Cup Cream
1 Cup Tinned Coconut Milk
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9 ICE CREAM
250ml Milk of Choice
300ml Cream
2 Tablespoons Sweetener of Choice
(or more to taste)
Pinch of Salt
1/2 teaspoon Vanilla Extract
Read more
10 LEMON MOUSSE
1/2 Cup Mascarpone Cheese
1 Lemon
2 Tablespoons Stevia
1 Cup Cream
Read more
More Recipes about Keto Desserts
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The keto diet provides many great benefits in the
short term, but it’s also quite restrictive. This can be
difficult enough to follow, but when you’re a
vegetarian it can become even trickier to ensure
you’re getting the right level of nutrients.
Having said that, it is possible to follow a vegetarian-
inspired keto diet. Read on to find out about the keto
diet for vegetarians.
Plant-based fats and proteins
Low-carb vegetables
Dairy
Eggs
Nuts and seeds
Berries
What Foods Should You Eat?
If you’re wanting to follow a vegetarian-based keto
diet, there are some foods you’ll want to
focus on including. These are:
57

With the standard keto diet, you’d get the fats and
proteins you need from animal products. However,
you’re going to need to focus on plant-based fats and
proteins for a vegetarian take on the plan.
These include coconuts and avocados. You can eat
them naturally or use their oils to gain the healthy
fats you’ll need. You can get the protein you need
from tofu and even tempeh.
You’ll be able to eat the same vegetables as the
standard diet, including cauliflower,
zucchini, spinach, mushrooms and asparagus. You
can consume dairy products like hard cheese, plain
cottage cheese and full-fat plain yogurt.
Eggs is another way to get the protein you need,
while nuts and seeds can add fiber. Seeds are a
particularly great source of healthy fats and they’re
naturally low in carbs. Then finally,
you can add berries to your diet when you crave
something
58

What Challenges Does It Present?
There are a few challenges the vegetarian keto diet
presents. The main issue you’ll have is that the
standard vegetarian diet is high in carbs. This is
especially true in terms of the beans and lentils you
typically consume.
There is also a high chance that you won’t get the
nutrients the body needs. This includes zinc, vitamins
D and B12, calcium, and protein.
If you do develop nutrient deficiencies, it can cause
all kinds of problems for your health. So, you’re
going to need to ensure you address these challenges
if you want to follow a vegetarian keto diet healthily
Steps for Following a Vegetarian Keto
Diet
If you do decide to give the vegetarian keto diet a try,
there are some steps you’ll want to take.
59

The first is to start restricting the carbohydrates you
consume. Aim to limit the amount of carbs you’re
consuming to 20g per day. The next step is to ensure
you’re getting enough protein in each meal. Ideally,
you should be consuming around 70g of protein per
day.
Twice a day, you’ll also want to ensure you’re having
1-3 servings of vegetables. When cooking, make sure
you use healthy oils and finally, add flavor to your
food with herbs and spices.
As you can see, it is possible to follow a vegetarian
keto diet. However, you do need to be aware of the
challenges and how to overcome them if you want to
stay healthy.
Due to the additional restrictions with a vegetarian
keto diet, it’s recommended you talk to your doctor
before adopting the diet into your daily life.
.
60

While primarily used as a weight-loss aid today, the
keto diet can actually have a number of health benefits
if it’s followed correctly.
You will need to pay attention to the risks and side
effects too, but the health benefits you can experience
are fantastic.
Here, we’ll look at some of the main health conditions
the keto diet may help with.
Obesity
One of the main conditions the keto diet can be used to
treat is obesity. It has long been known that low-carb
diets can be great for losing weight.
There have been several studies which have highlighted
the benefits the keto diet can provide in terms of weight
loss.
One study showed that men who followed the keto diet
for 24 weeks lost double the amount of fat than those
who ate a low-fat diet. The study also showed that their
levels of good cholesterol increased.
61

The keto diet can also help to reduce the appetite.
Because of this, it can make it easier to stick to
compared to some other low-calorie and low-fat diets.
Metabolic Syndrome
Another condition a keto diet may help with is metabolic
syndrome. Sometimes known as prediabetes, this
condition occurs due to insulin resistance. When you
have metabolic syndrome, it increases your risk of
diabetes and heart disease.
When you follow a keto diet, it can improve the
symptoms of the condition. For example, it can raise
good cholesterol levels, reduce blood sugar and
improve blood pressure.
Epilepsy
The only condition the keto diet has been proven to help
is epilepsy. This is what the diet was initially created for
and it’s proved for decades it can help to control
seizures, particularly in children.
62

Studies have shown that the keto diet can help to
improve seizures in approximately 50% of patients. It
doesn’t just help to stop seizures either.
Researchers have assessed the brains of children
suffering with epilepsy after following a keto diet, and
discovered it improves numerous brain patterns in
approximately 65% of patients.
Polycystic Ovary Syndrome (PCOS)
Caused by hormonal dysfunction, PCOS can be a
frustrating condition to live with. However, following a
keto diet can help keep its symptoms controlled.
One of the main factors of PCOS is insulin resistance.
It’s common for women suffering from the condition to
experience weight gain, alongside excessive hair
growth. In one study,
it was revealed that a keto diet led to weight loss in
12% of patients with PCOS. It also managed to improve
reproductive hormones and reduce fasting insulin by
54%.
63

Diabetes
Finally, those suffering with diabetes may find the keto
diet helpful. However, there is also evidence to suggest
that it can lead to ketoacidosis. This means diabetics
that are considering following this style of diet should
talk to their healthcare practitioner.
They will need to be monitored frequently to ensure
they don’t develop ketoacidosis which can be extremely
dangerous to their health.
These are some of the main conditions the keto diet can
help with. While there hasn’t been a substantial amount
of research into its health benefits, the above are some
of the main benefits that have been proven.
64

The keto diet can be a great one to follow, but it can be
notoriously difficult to stick to it. The restrictive nature
of the diet can make it easy to get off track.
There is also the fact you aren’t supposed to follow the
diet long term, so breaks are required at least every 12
months.
The trouble is, getting back into a low-carb diet like the
keto diet can be tricky. So, how can you make it easier
when you’re returning to it after a break? Below, you’ll
discover some great tips you can follow.
65

Avoid Beating Yourself Up
If you have fallen off the keto wagon, it’s easy to beat
yourself up for it. However, this won’t help you get back
on track or reduce the likelihood you’ll stray from the
diet again. Instead,
it actually increases your chance of failing. Why?
Because if you beat yourself up, you’ll feel terrible and
this can lead to negative thinking.
You’ll start thinking you’re too weak to follow the diet,
plus there’s the chance you’ll reach for comfort foods.
The truth is, the keto diet is hard to follow and the
majority of people fail numerous times to stick to it.
Have a Plan in Place
One of the best ways to ensure you get back into the diet
easily, is to have a plan in place.
This means knowing what you’re going to eat and
having back-up options for special occasions. If you did
fail the first time you attempted the diet, look at why
you failed.
66

What triggers do you face and how can you overcome
them this time around? The more prepared you are, the
less likely you’ll fail to stick to the diet again.
Start Off Slowly
One of the key reasons people stray from the keto diet
is the side effects it can present. When you significantly
change your diet,
it’s going to shock the body and cause a number of
unpleasant symptoms.
However, there are ways to limit the short-term effects
of the keto diet. Starting off slowly is one of the key
pieces of advice to follow.
If you attempt to significantly cut your carb intake and
increase fats too quickly, you’re going to experience
significant side effects.
So, start off slowly and you should find it easier to deal
with the symptoms that crop up.
67

Buddy Up
Everything is easier when you have a good support
system. So, buddy up with somebody else who is
partaking in the diet.
You can motivate each other, and having someone else
to keep you accountable can really work. You can swap
tips and support each other when it gets tough. Just
look online and you’re sure to find keto diet forums and
social media groups.
Getting back onto the keto diet isn’t easy, but the tips
above can really help. You’ll also want to arm yourself
with delicious keto recipes so you have plenty of variety
in your diet.
68

When followed correctly, the keto diet can provide a lot
of great benefits. However, did you know there are a lot
of mistakes you can make when following this type of
diet plan?
Here, we’ll look at some of the most common mistakes
people make with the keto diet and how they can be
avoided.
Restricting Your Diet Too Quickly
When you’re ready to get started on the keto diet, it’s
common to throw yourself into right away. This means
that you’ll typically go from eating a comforting diet
packed full of pasta and sandwiches, to suddenly
consuming just 20g of carbs per day.
This is a real shock to your body that can result in a lot
of unpleasant side effects.
The key to succeeding with the keto diet is to start to
reduce your carbohydrate consumption slowly. Lead up
to starting the diet so that the body has a chance to get
used to consuming fewer carbs.
This will really help to reduce those nasty side effects,
making it easier to adjust.
69

Not Eating the Right Type of Fats
When you see that the keto diet allows you to eat mostly
fats, you may think that means ANY fat. It doesn’t. What
it does mean, is that you can eat healthy fats, not
saturated fats.
So, if you start out eating fatty burgers and junk food,
you’re not going to see any results. Instead, you need to
be focusing on fats such as those found in avocado and
coconut oils, as well as grass-fed meat.
Failing to Drink Enough Water
Did you know you’re also supposed to drink a lot of
water on the keto diet? Keeping yourself hydrated is
important with any diet plan.
However, when you’re following a diet which burns fats
for energy rather than carbohydrates, you’re going to
need even more water than you would in a standard
diet.
Carbohydrates store water in the body. So, if you don’t
have enough of them, the body is going to get
dehydrated pretty quickly
70

Limiting Your Vegetable and Fruit
Consumption Too Much
When you’re focusing on high fat intake, it’s easy to
forget about vegetables. While they do take up just a
small portion of your diet, you should still ensure you’re
getting enough to gain the nutritional benefits.
Just focus on non-starchy veggies and fruits such as
berries. You should be eating around 1-3 portions of
veggies twice each day on the keto diet.
Failing to Prepare for the Side Effects
While not everyone experiences the same level of side
effects on the keto diet, it’s good to be prepared. In the
first few days you can expect to suffer with
lightheadedness, fatigue and even keto flu.
These side effects can be difficult to handle, so you’re
going to want to ensure you prepare yourself.
Plan your meals to include energy-boosting ingredients
and arrange to take it easier for a few days while the
body adjusts.
71

These are some of the most common keto diet mistakes
you can make. By planning ahead and understanding
the mistakes, you’ll find it easier to avoid them and
instead reap the benefits the diet provides.
72
by KADIR frem (rx.vetamore.com)

Keto diet the most successful keto plan and recipes and keto dietary supplement

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