Table of Contents

1. The Ketogenic Diet Unwrapped

2. Proven Benefits of the Keto Diet

More Satisfaction, Less Deprivation

More Weight Loss

Reduction In Belly Fat

Increased Good Cholesterol Levels

Decreased Blood Sugar And Insulin Levels

Decreased Blood Pressure

3. Your Keto Questions, Answered

What Foods Should I Eat?

How Should I Track My Carb Intake?

Should I Count Calories?

Should I Worry About Eating Too Much Fat?

How Much Weight Will I Lose?

How Long Does It Take To Get To Ketosis?

How Will I Know That I Am In Ketosis?

What If I Get Constipated?

Is It Ok To Drink Alcohol?

Should I Continue To Work Out?

4. Keto Practicalities

What To Eat (And How Much)

Shopping List

Sample Meal Plan

5. Breakfast Recipes

Ham, Egg, and Cheese Cups

Hearty Cheese Chive Waffles

Fried Eggs And Vegetables

Cheese And Onion Quiche

Blueberry Lemon Muffins

Broccoli Cheddar Breakfast Bake

Ham And Avocado Breakfast Scramble

Chorizo Salsa Omelet

Sausage And Cheddar Scramble

6. Snack Recipes

Baked Cinnamon Apple Chips

Guacamole Stuffed Baby Peppers

Kale Chips

Low Carb Bread

Almond Crackers

Tuna Bites

Cayenne Deviled Eggs

Mexican Style Guacamole

Bacon And Cheese Stuffed Mushrooms

Egg Salad

7. Main Course Recipes

Honey Mustard Pork Burgers

Cheesy Tuna Casserole

Lettuce Wraps

Herb Crusted Salmon

Moroccan Meatballs

Bacon-Wrapped Meatloaf

Mushroom Spinach Frittata

Buffalo Wings

Summer Shrimp

Baked Salmon Dijon

Cheesy Beef Bake

Parmesan-Crusted Tilapia

8. Side Recipes

Goat Cheese Stuffed Peppers

Cheese and Broccoli Casserole

Ribboned Vegetable Sauté

Cauliflower Mash With Caramelized Onions

Green Beans with Bacon

Broiled Zucchini

Chile Squash Bake

Broiled Asparagus

Oven-Fried Green Tomatoes

9. Smoothie and Shake Recipes

Piña Colada Green Smoothie

Lime Cilantro Green Smoothie

Strawberry Kiwi Green Smoothie

Superberry Shake

Berry Cashew Smoothie

Blueberry Avocado Protein Smoothie

Chocolate Banana Protein Shake

Peach Avocado Smoothie

Apple Cinnamon Pie Smoothie

Pumpkin Pie Smoothie

10. Dessert Recipes

Chocolate Truffle Torte

Chocolate Chip Cookie Bars

Pumpkin Pound Cake

Spiced Brandy Baked Apples

Easy Chocolate Cake

Vanilla Almond Cake

Chocolate Almond Coconut Bars

Snickerdoodle Cookies

Butter Cookies

Crustless Pumpkin Pie

Butter Mint Mousse

Lemon Pudding Mousse

11. Conclusion

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