"7 DAY KETO KICKSTART"

Transcription

1 "7 KETO KICKSTART"

2 CONGRATULATIONS ON TAKING THE FIRST STEP TO A KETO LIFESTYLE!! DO YOU WANT TO EAT A DIET FULL OF DELICIOUS FOODS AND NOT FEEL DEPRIVED? DO YOU WANT TO STOP HAVING TO LAY ON THE BED TO ZIP UP YOUR FAVOURITE JEANS? DO YOU WANT TO WAKE UP SMILING AND FULL OF ENERGY? YOU CAME TO THE RIGHT PLACE!!! AND CHECK OUT FOR USEFUL TOOLS AND INFORMATION. WHAT IS A KETOGENIC DIET? A Ketogenic Diet or KETO for short, focuses on eating real, whole foods that are low in carbohydrates, moderate in protein content, and high in fat. Yes I said it HIGH FAT!!! By changing your eating habits to KETO, you will train your body to start burning fat as the preferred fuel source rather than sugars. You will be Fuelled by Fat!. DISCLAIMER: This is a total lifestyle change, not a temporary fix. Did you know that your brain and cells are made up primarily of FAT? You need Essential Fatty Acids and amino acids from food. There is no such thing as an essential carbohydrate!! Think about that for a second!

3 WHAT IS KETOSIS? Traditionally we are taught that our bodies require glucose as the main source of energy. With KETOSIS, your body will burn fat as fuel producing ketone bodies. It can take anywhere from 2-7 days to get into KETOSIS, depending on your body type and activity level as well as what you ingest. The fastest way to get into KETOSIS is to exercise on an empty stomach, restrict your carbohydrate intake to less than 20g or less per day and drink plenty of water. HOW CAN I TELL IF I AM IN KETOSIS? There are several ways to measure ketones. One is with the use of Ketostix which you can purchase at your local pharmacy. These are not incredibly accurate but can give you a rough idea if you are producing ketones. Ketostix work by measuring the amount of acetone in your urine, which is mostly unused ketones. This can change based on hydration levels. The ketone that is used for energy is called BHB or Beta-hydroxybutyrate and cannot be measured by Ketostix. The more reliable and accurate way to measure ketone levels is by use of a Blood Ketone meter and now also available, a breath ketone meter. Test results interpreted: Light Ketosis: 0.5 mmol/l-0.8 mmol/l Medium Ketosis: 0.9 mmol/l- 1.4 mmol/l Deep Ketosis (best range for weight loss): mmol/l BENEFITS OF A KETOGENIC DIET Aids in fat/weight loss while maintaining muscle Improved mental clarity Increased energy need I say more? Freedom from Hypoglycaemia, food fixations and sugar...this was the biggest plus for me! I had no control over my eating habits in the past. Decreased inflammation and therefore stiffness and joint pain-i had such bad joint pain from my what I thought was my thyroid issue but it was the sugars and carbs that were exacerbating it Improved sleep! Heartburn relief Better digestion and gut health (decreased bloating and gas, etc) Mood stabilization- ketone bodies have been shown to be beneficial in stabilizing neurotransmitters such as serotonin and dopamine. Disease prevention

4 Homemade Portobello burger with celery and ranch dressing Cream of Broccoli & cheddar soup Spicy chicken with Avocado & cucumber salad(leftover) Portobello burger (leftover) with celery & ranch BLT Boats Devilled eggs & bacon Ham & cheese rollups Devilled eggs & bacon Keto Crepes & breakfast sausage Bacon & Eggs THREE FOUR FIVE SIX SEVEN Fathead Pizza Spicy chicken with Avocado & cucumber salad Ćevapi(beef/pork rolls) with cucumber with ranch dressing Chicken Kung Pao & cauliflower rice Cream of broccoli and cheddar soup (leftover) Keto chicken fingers with celery & ranch Tacoless taco salad (leftover) Baked Denver Omelette TWO Parchment paper pizza Meat & Cheese plate Baked Denver Omelette ONE MEAL PREP Pick one snack from the list of recipes provided if hungry SNACK

5 01 RECiPES BAKED DENVER OMELETTE Serving size 1/6 of round pan/dish 2 tablespoons butter 1/2 onion, chopped 1/2 green bell pepper, chopped 1 cup chopped cooked ham 8 eggs 1/2 cup whipping cream 1/2 cup shredded Cheddar cheese salt and ground black pepper to taste Preheat oven to 400 degrees F (200 degrees C). Grease a 10-inch round baking dish. Melt butter in a large skillet over medium heat; add onion and bell pepper and cook until softened, (about 5 minutes). Stir in ham and continue cooking until heated through (approximately 5 minutes). Beat eggs and whipping cream in a large bowl. Stir in Cheddar cheese and ham mixture; season with salt and black pepper. Pour mixture into prepared baking dish. Bake in preheated oven until eggs are browned and puffy, about 25 minutes. Serve warm. MEAT AND CHEESE PLATE 3oz salami 1/4 avocado with pink Himalayan salt to taste (can add louisiana hot sauce if preferred) 1 pickle 2 slices of marble or cheddar cheese Please choose one snack from Sweet mustard dip-1 tbsp mayo/0.5 tbsp mustard THE SNACK RECIPE PAGE or a bulletproof coffee if you feel hungry. PARCHMENT PAPER PIZZA If you are not feeling hungry, you do not need to eat. 4 oz of meat (no sugar) 1/2 cup of bell pepper and/or mushroom Low carb marinara or pizza sauce 3/4 cup shredded mozzarella cheese Like a small baking pan with parchment paper and lay down the meat of your choosing. Top with sauce and veggies and lastly cheese. Bake at 400F for 5 minutes or until cheese is bubbling. SNACK

6 02 RECiPES Please choose one snack from THE SNACK RECIPE PAGE or a bulletproof coffee if you feel hungry. If you are not feeling hungry, you do not need to eat. BAKED DENVER OMELETTE Leftover (see Day ONE Recipe) TACOLESS TACO SALAD SNACK SEASONED GROUND BEEF 1/4 pound ground beef 1/4 small onion 1 clove of garlic 1/4 tbsp chili powder 1/4 tsp cumin 1/4 tsp paprika 1/4 tsp pink Himalayan salt 1/4 tsp black pepper SALAD 1.5 ounces of romaine and/or spinach 1/2 medium tomato 1/2 avocado 1 ounce of cheddar cheese shredded Top with Salsa and sour cream Instructions: In a large skillet, brown ground beef with onion and garlic. Mix in seasoning. Mix together salad ingredients and top with meat mixture and shredded cheese. Add salsa and sour cream (optional). KETO CHICKEN FINGERS WITH CELERY AND RANCH DRESSING Instructions: 1/4 pound of organic boneless, skinless chicken breast 1 egg 1/2 cup almond flour 1/2 tsp paprika 1/2 tsp garlic powder 1/4 tsp Pink Himalayan salt 1/4 tsp black pepper Preheat oven to 400F. Place Almond flour and spices in a small bowl and stir. Crack egg into separate bowl and whisk. Cut chicken into thin, finger-like, slices. Dip each piece of chicken in the egg bowl and wipe off excess. Roll into almond flour mixture until completely covered. Place on a baking pan lined with parchment paper or directly on pan lightly drizzled with olive oil. Bake for 20 minutes and flip halfway through. The chicken fingers should be golden brown and cooked through. Enjoy! 2 celery stalks 2tbsp full fat Ranch dressing Optional dip: Franks red hot sauce

7 03 RECiPES DEVILLED EGGS AND BACON 2 eggs, hard cooked and peeled 1.5 tbsp mayo mayonnaise 1/4 teaspoon yellow mustard pinch of salt fresh ground black pepper paprika (optional) 3 slices of bacon (bake at 400F for 25 minutes or until desired crispness) CEVAPI 3/4 pound ground beef 3/4 pound ground pork 3 tablespoons finely grated onion 1 tablespoon freshly minced garlic (about 3 medium cloves) 1 1/2 teaspoons paprika 1 1/2 teaspoons Kosher salt 1 1/2 teaspoons freshly ground black pepper 3/4 teaspoon baking soda Instructions: Cut eggs in half. Arrange egg whites cut side up on a serving plate and put the yolks in a small mixing bowl. Mash yolks with fork then stir in mayonnaise and mustard. Mash and stir all ingredients together well. Taste and add salt and pepper. Spoon a little bit of the mixture into each egg white half, dividing mixture as evenly as possible between the eggs. Sprinkle eggs with paprika (optional). Serve immediately or refrigerate until ready to serve. In a medium bowl, mix together beef, PORK, onion, garlic, paprika, salt, pepper, and baking soda by hand until thoroughly combined. Form meat mixture into finger-length sausages 3/4-inch in diameter. Grill on the barbecue until browned or Bake at 400 for 20 minutes or until browned. Cut up half small cucumber and dip in 1-2tbsp full fat ranch dressing. Can also lightly toss cucumber slices. SPICY CHICKEN PATTY WITH AVOCADO AND CUCUMBER SALAD WITH FETA AND ITALIAN DRESSING Spicy Chicken 1.5 lbs raw Chicken 1tsp salt 1 tsp paprika ½ tsp pepper 1 tsp garlic powder ½ tsp sriracha or Franks red hot sauce 1 egg For breading, crush pork rinds and powdered parmesan cheese Put chicken and spices in blender. Combine breading on parchment paper or plate. Form chicken mixture into patties and dip in breading mixture. Fry in deeper frying pan in olive oil for 5 minutes per side or until browned. Avocado and Cucumber salad ingredients: 1 cucumber - peeled and seeded then diced 1 avocado - diced 3 oz feta cheese - cubed 2 tbs minced red onion 2 tbs olive oil 1 tbs balsamic vinegar (Can subsititue olive oil and balsamic for full fat Italian dressing) 15 twists of black pepper from a pepper mill

8 04 RECiPES HAM, EGG AND CHEESE ROLLUPS 5 slices of ham ¼ cup of baby spinach ½ tsp garlic powder 3 eggs 2tbsp butter 0.5 cup shredded cheese In a bowl, whisk eggs together with garlic powder and salt and pepper. In a large skillet, melt butter over medium heat. Add eggs and scramble. Stir in cheddar until melted then add baby spinach and mix. Lay out ham slices, add mixture of egg on top and roll up. Place in shallow baking dish and broil for approximately 5 minutes until ham is crispy. Leftover spicy chicken with Avocado and Cucumber salad! HOMEMADE PORTOBELLO BURGER WITH A SIDE OF CELERY AND RANCH DRESSING 1 portobello mushroom ½ lb of ground beef ½ lb ground pork 1 egg 1 tsp Worcestershire sauce 1 small onion (finely grated or chopped) 1 clove garlic ½ tsp salt ½ tsp pepper 1 tbsp sugar free ketchup Toppings: 1 tbsp mayonnaise, slice of avocado and tomato 2 celery stalks cut in pieces to dip 2 tbsp full fat ranch dressing Whisk egg in a bowl and add onion, garlic, Worcestershire sauce and spices. Add sugar free ketchup. Mix in beef and pork. Gently shape the mixture into burgers and grill or bake in the oven until browned. Scrape out the underside of the Portobello mushroom and use as a bun. Add toppings and Enjoy!

9 05 RECiPES DEVILLED EGGS AND BACON Instructions: 2 eggs, hard cooked and peeled 1.5 tbsp mayo mayonnaise 1/4 teaspoon yellow mustard pinch of salt fresh ground black pepper paprika (optional) Cut eggs in half. Arrange egg whites cut side up on a serving plate and put the yolks in a small mixing bowl. Mash yolks with fork then stir in mayonnaise and mustard. Mash and stir all ingredients together well. Taste and add salt and pepper. Spoon a little bit of the mixture into each egg white half, dividing mixture as evenly as possible between the eggs. Sprinkle eggs with paprika (optional). Serve immediately or refrigerate until ready to serve. 3 slices of bacon ( bake at 400F for 25 minutes or until desired crispness) Leftover Portobello burger with celery and ranch dressing. KETO CREAM OF BROCCOLI AND CHEDDAR SOUP 4 cups of chicken stock (low carb) 1 celery stalks ½ medium size onion 3 garlic cloves 3 cups coarsely chopped broccoli 2 cups heavy cream 2 tbs butter 24 oz cheddar cheese Mince the celery, onion and garlic and sauté in butter in a large pot on medium heat. Once the veggies begin to brown, add the chicken stock and bring to a boil covered. Allow to lightly boil for 30 minutes. Add broccoli and allow to become soft (30 minutes). Once the broccoli is soft, turn down the heat to low and add the cream and cheese. Once the cheese melts, its ready to serve!

10 06 RECiPES KETO CREPES AND SAUSAGE 1 egg yolks 4 large egg whites 1 tbsp coconut flour 1/2 tbsp psyllium husk or ground chia seeds 45 ml almond milk 1/4 tsp baking soda ½ tsp cream of tartar 1 tbsp coconut oil 1 tbsp vanilla extract Instructions: Place the whole eggs and egg whites, coconut flour, psyllium husk or chia seeds, almond milk, baking soda and cream of tartar and vanilla extract in a bowl and mix well. Allow mixture to sit for 5 minutes. Heat a pan and melt coconut oil. Ensure it covers the pan evenly. Poor mixture into pan to form a crepe. Brown each side lightly. Serve with 3 breakfast sausages. BLT BOATS 4 slices of bacon 1 tomato sliced 2 whole romaine leaves 2 tbsp mayonaisse salt and pepper to taste Cook bacon then add on top of romaine lettuce leaves along with tomato, mayonaisse and salt and pepper. Leftover Cream of broccoli and cheddar soup.

11 07 RECiPES BACON AND EGGS - 2 eggs (cooked how you like) - 3 slices of bacon FATHEAD PIZZA 1 ¾ cups shredded cheese ¾ cup almond flour/meal 2 tbsp cream cheese 1 egg pinch of salt garlic powder to tast Toppings: Low carb pizza or marinara sauce Meat toppings Shredded cheese Mushrooms of bell peppers Mix the shredded cheese and almond flour in a microwaveable bowle. Add the cream cheese and microwave on high for 1 minute. Stir and then microwave for another 30 seconds. Add the egg, salt and any other spices and mix very gently. Place on a piece of parchment paper then place another piece of parchment paper on top and roll into a circular pizza shape. Remove the top piece of parchment paper. Make fork holes all over the pizza base to ensure even cooking. Slide the parchment paper and base onto a pan and bake at 400 for minutes or until browned. Remove from the oven and add toppings. Bake again for approximately 5 minutes or until cheese is melted. CHICKEN KUNG PAO AND CAULIFLOWER RICE 2 medium chicken breasts 1 tsp ground ginger salt and pepper to taste ¼ cup peanuts ½ medium green or red pepper 1 medium onion 4 birds eye chilis, de-seeded Sauce: 1 tbsp soy sauce 2 tsp rice wine vinegar 2 tbsp chilli garlic paste 1 tbsp reduced sugar ketchup 2 tsp sesame oil 10 drops liquid stevia Cauliflower rice: 1 small head of cauliflower cut into florets 2 large eggs 2 green onions sliced thin 2 tbsp sesame oil 1 tbsp soy sauce Optional: minced garlic and ginger (1 tsp each) Instructions: Cut chicken into bite sized pieces and season with salt, pepper and ginger. Heat a pan over medium heat with olive oil/sesame oil. Add chicken and cook until browned. Chop up veggies and chillies and set aside. Combine all sauce ingredients together. Once chicken is browned, combine peanuts and veggies with chicken in pan and allow to cook another 4-5 minutes. Add sauce to the pan and let it boil down to reduce slightly and should have a slight sticky texture when done. Serve on top of cauliflower rice. Cauliflower rice- Pulse florets in food processor until it becomes rice consistency. Transfer to a container or cookie sheet. Press it with paper towel to grab as much water away as possible. Chop green onions and combine with cauliflower and sesame oil in pan. Push the cauliflower to one side of pan and add your already beaten eggs to other side. Cook like an omelette then break them up into small pieces and stir into cauliflower.

12 Choose 1/day only if you like! dessert choices 1. PEANUT BUTTER CREAM CHEESE BITES (12 servings) 2 tbsp coconut oil 2 tbsp butter 4 tbsp peanut butter 3 tsp cocoa powder 3 packets stevia 1 tsp vanilla extract 1 ½ tbsp cream cheese Mix all ingredients together in a microwave safe bowl and microwave for 30 seconds. Stir and microwave for 15 second increments until melted. Pour into mini cupcake moulds and freeze for at least 30 minutes. 2. LEMON CHEESECAKE FAT BOMBS ¼ cup coconut oil ¼ cup unsalted butter 4 oz cream cheese 1 oz fresh lemon juice Stevia to taste Mix all ingredients together at room temperature with a hand mixer until smooth. Spoon into mini muffin cups or ice cube trays. Freeze until firm. 3. STRAWBERRY CHEESECAKE FAT BOMBS ½ cup strawberries (fresh or frozen) ¾ cup cream cheese softened ¼ cup coconut oil drops liquid stevia 1 tbsp vanilla extract Place cream cheese and coconut oil into a mixing bowl. Places washed strawberries into a bowl and mash or into a blender and blend. Add the stevia and vanilla extract to the strawberries. Make sure strawberries are at room temperature and add to the bowl with cream cheese and coconut oil. Mix until well combined. Spoon into mini muffin cops or ice cube tray and feeze until set. 4. BULLETPROOF COFFEE oz of black coffee 1 tbsp coconut or MCT oil 1 tbsp grass fed butter ½ tsp vanilla 1-2 drops of liquid stevia to taste Mix and Enjoy!!