Quick & Easy Ketogenic Cooking: Time-Saving Paleo Recipes and Meal Plans to Improve Your Health and Help You Los e Weight|Paperback (2024)


Quick & Easy Ketogenic Cooking: Time-Saving Paleo Recipes and Meal Plans to Improve Your Health and Help You Los e Weight|Paperback (1)


by Maria Emmerich

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With Quick Easy Ketogenic Cooking, nutritionist and popular food blogger Maria Emmerich takes the guesswork out of ketogenic cooking.

What is the ketogenic diet? It's a way of eating that shifts your body from being a sugar burner to being a fat burner. It's also a revolutionary way to support better health—it can improve everything from epilepsy to obesity to autoimmune disease and more.

If you want to try a ketogenic diet but are busy, stressed, and unsure about how to adjust your diet to make your body burn fat, this book is for you. Not only are the recipes fast and simple to prepare, but they're also specifically designed to support your body in ketosis so you can heal. They are grain-free and built around real, whole foods, in keeping with Paleo principles. Plus, there are many options for those looking for nut-free, egg-free, dairy-free, and vegetarian meals.

It's easier than you think to prepare mouthwatering, nourishing ketogenic meals. Quick Easy Ketogenic Cooking shows you how.

The ketogenic diet is a way of getting your body to stop relying on sugar for energy. When we get most of our energy from fat instead, something amazing happens—our health soars and extra weight falls off. The ketogenic diet has been used as a treatment for epilepsy for decades, and it also can help treat obesity, heart disease, metabolic syndrome, autoimmune disease, and more.

Quick Easy Ketogenic Cooking makes the ketogenic diet simple and accessible for everyone, no matter how busy you are or how much cooking experience you have. Plus, with its emphasis on real, whole foods, it's perfect for anyone following Paleo, and its abundance of nut-free, egg-free, and dairy-free options make it ideal for those with food allergies or intolerances.

Quick Easy Ketogenic Cooking includes more than 170 recipes, such as:

  • Spring Popovers
  • Chicken Alfredo
  • Taco Bar Night
  • Slow Cooker Sweet-n-Spicy Short Ribs
  • Pizza Sticks
  • Mushroom Ragu
  • Skillet Lasagna
  • Smoked Salmon
  • Flourless Fudgy Brownies
  • Plus, an introduction to the ketogenic diet explains how and why it works and how to become a fat burner. There are also tips and tricks for keto success, suggestions for eating keto at restaurants, and six meal plans—two weekly and four monthly—to make meal planning effortless. No matter how busy you are, there is time to eat well. Your health is worth it.

    Quick & Easy Ketogenic Cooking: Time-Saving Paleo Recipes and Meal Plans to Improve Your Health and Help You Los e Weight|Paperback (3)

    • Product Details
    • About the Author
    • Table of Contents

    Product Details

    Publisher:Victory Belt Publishing
    Publication date:03/15/2016
    Sales rank:522,863
    Product dimensions: 7.90(w) x 9.90(h) x 1.30(d)

    About the Author

    Maria Emmerich is a wellness expert in nutrition and exercise physiology and the founder of keto-adapted.com. Maria's success stems from her passion for helping others reach and sustain optimal health through programs and education that works on a personalized level. Maria has been asked to speak around the World about the ketogenic lifestyle and works with celebrities such as Halle Berry. After struggling with her weight throughout her childhood, she decided to study health and wellness so she could help others who are discouraged by their appearance and do not feel their best mentally. Maria understands the connection between food and how it makes us all feel on the inside and out. Her specialty is brain chemical neurotransmitters and how they are affected by the foods we eat. She is the author over 16 cookbooks and three nutritional guidebooks, including: Global Bestseller Keto Comfort Foods. Other books include: Keto Adapted, The Art of Fat Loss. Maria’s blog, mariamindbodyhealth.com, includes a unique combination of innovative recipes using alternative ingredients to less-healthy options and easy-to-understand explanations of why these options are better for our health.

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    Table of Contents

    Letter to the Reader 5

    My Story 6

    How to Use This Book 8

    Introduction to the Ketogenic Diet 10

    Part 1 The Ketogenic Kitchen

    Chapter 1 Ingredients 26

    Chapter 2 Kitchen Gadgets 62

    Chapter 3 Tips and Tricks to Simplify Your Keto Life 68

    Chapter 4 Quick and Easy Ketogenic Meal Plans 80

    Part 2 Easy Ketogenic Recipes

    Chapter 5 Basics: Sauces, Dips, Dressings, and More 106

    Chapter 6 Breakfast 140

    Chapter 7 Starters and Snacks 170

    Chapter 8 Roll-Ups and Wraps 196

    Chapter 9 Soups and Salads 214

    Chapter 10 Fish and Seafood 228

    Chapter 11 Chicken 242

    Chapter 12 Beef and Lamb 256

    Chapter 13 Pork 284

    Chapter 14 Sides and Vegetarian Dishes 298

    Chapter 15 Desserts 322

    Bonus Chapter: Smoked Foods 358

    Gratitude 376

    Resources 378

    Recipe Index 380

    Special Diets 385

    General Index 388

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    Quick & Easy Ketogenic Cooking: Time-Saving Paleo Recipes and Meal Plans to Improve Your Health and Help You Los e Weight|Paperback (2024)


    What is a doable keto diet plan? ›

    A sample keto menu for 1 week
    1. Breakfast: two eggs fried in butter served with sauteed greens.
    2. Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens.
    3. Dinner: pork chops with green beans sauteed in olive oil.

    How can I make my keto diet healthier? ›

    And although the Healthy Keto meal plan still keeps net carbs at around 50 grams per day, it includes good-for-you ingredients like berries, beans, and carb-containing veggies.

    Can I lose 20 pounds in one month on a keto diet? ›

    Keto Success Story. After such a successful first month — 20 pounds lost — he was motivated to try new things and make sure his weight loss continued. “I started to experiment with things like keto coffee and Perfect Keto bars for times when I was on the go…

    How fast to lose 20 pounds on keto? ›

    “If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.

    What is the 30 30 30 rule for weight loss? ›

    The diet involves eating 30g of protein during the first 30 minutes of your day before completing 30 minutes of low intensity exercise. Experts say exercising and increasing your protein intake in the morning may contribute to a calorie deficit and help you make healthier choices throughout the day.

    Is peanut butter keto? ›

    Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs.

    What is the hardest week of keto? ›

    1.The First 10 Days May Be The Toughest

    Many people starting off keto will go through this and it's often referred to as the “Keto Flu”. It's caused by your body adjusting to burning fat for energy instead of carbs and it can make you feel weak and lethargic.

    What is the best keto cookbook for beginners? ›

    12 Keto Diet Books for Getting Started
    • Relying on cookbooks for recipe inspiration can help take the guesswork out of eating on a keto diet. Callisto Publishing; Kyle Books. ...
    • The New Keto-Friendly South Beach Diet. ...
    • Keto Diet Hacks. ...
    • Squeaky Clean Keto. ...
    • Unlocking The Keto Code. ...
    • The Easy 5-Ingredient Ketogenic Diet Cookbook.
    Aug 17, 2023

    Is there a healthier version of keto? ›

    There are no formal published keto 2.0 guidelines. Still, some nutritionists have understood keto 2.0 to have the following macronutrient limits: 50% fat, 30% protein, and 20% carbohydrate. This ratio is lower in fat and higher in carbohydrates compared to that of a traditional keto diet.

    How did Kelly Clarkson lose her weight? ›

    Kelly Clarkson's Weight Loss Journey: How She Lost 37 Pounds—And Counting—By Eating Protein And Walking. She hit the Grammys red carpet in February looking as confident as ever. Women's Health may earn commission from the links on this page, but we only feature products we believe in.

    What is the best keto butter? ›

    Grass-grazed raw butter may be one of the healthiest dairy products on a ketogenic diet menu. Grass-grazed raw butter is basically pure raw fat; it has zero carbs, zero sugars and zero grams of protein. As you can see, most of butters' fat is saturated.

    How many lbs can I lose on keto in a month? ›

    If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.

    Can you lose 7 lbs in a week on keto? ›

    First Week: Fast Water Weight Loss (2-10 pounds)

    In the first week of the keto diet, many people see a very quick drop in weight — anywhere from a few pounds to as much as 10. That's because when you lower your carb intake, your body releases a lot of water weight (not fat).

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