Ketogenic Diet: 30 Fast Fat Loss Slow Cooker Recipes (Ketogenic Diet, Ketogenic Recipes, Ketogenic Cookbook, Ketogenic diet for weight loss,diabetes diet, ketogenic)
Authors: Sara Givens
Ketogenic Diet
Fast Fat Loss
Slow Cooker Recipes
Chapter 1: A Match Made in Heaven
Chapter 2: Masterful Main Dishes
Greek-Style Stuffed Chicken Breasts
Chapter 3: Savory Soups and Stews
Chapter 4: Quick and Easy Sides
Chapter 5: Rise and Shine Breakfasts
Dark & Decadent Chocolate Cake
Believe-It-Or-Not Low Carb Cheesecake
Some Final Keto Food For Thought
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Are you finally ready To Prepare Simple Fat Burning Foods To
Banish Your Boring Diet And Burn Fat Faster?
Does it sometimes seem like you are spending too much time
focused on food?
Are you still struggling to figure out how to adapt meals to
your new ketogenic diet?
Whether you’re just starting a ketogenic diet or you're a
keto veteran, finding meals that can help you maintain ketosis is of ongoing
concern. Getting the right balance of macronutrients is what gets you into
ketosis and helps you stay there.
The slow cooker is the answer. With just modicum of advance
preparation, this appliance will do the work while you go to your job, work out,
or relax with your family. Armed with keto-friendly recipes, you and your crock-pot
can create wonderful low carb meals that your whole family will enjoy, and it
requires only a minimum of effort. It can even make your breakfast while you
sleep!
Ketogenic diets are based on a low carb-moderate protein-
high fat daily combination of foods. By reducing carbohydrates, you force your
body to use other means to meet its energy requirements. A high-fat diet gives
it the raw material to create ketones to be used as energy. Once your system
adapts to burning fat instead of the glucose produced by carbohydrates, it will
begin pulling stored body fat to supplement the ketones, turning you into a
fat-burning dynamo.
The key to doing that is to deprive your body of
carbohydrates. Yes, this is directly opposite to the conventional view of
dieting, which stuffs you full of fruit and whole grains. Once you remove the
bread, pasta, potatoes, and beans from your diet, what’s left? The good stuff,
that’s what! High fat doesn’t mean greasy, you know. It means filling and
flavorful. Meat dripping with juices … the rich satisfaction of whole milk,
cheese, and real butter … nutrient-rich veggies garnished with cream … eggs
and sausage … are you drooling yet?
In this book, I’ll show you how to create delicious easy dishes
that mesh with the guidelines of just about any ketogenic diet plan. Simple,
nutritious, and slow cooked make a combination that can demystify your
ketogenic meal preparation and provide you with the correct nutrients to kick (or
keep) your ketosis in high gear.
Whether you’re looking for soups, main dishes, or low-carb
desserts, I have a recipe here with your name on it. Go roust out your
crock-pot and get slow cooking!
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in Heaven
Low carb eating and slow cooking really are a match made in
heaven. It may be the most useful appliance in your kitchen for giving you the
high fat and low carb combo that will keep your ketogenic diet bubbling along.
Being able to prep in advance, whether that’s the night before or in the morning,
and to have a delicious ready-to-eat meal that stays within your keto
guidelines is a blessing. You just really can’t go wrong with a slow cooker.
No matter which ketogenic protocol you’re following, there
are certain fundamentals that they share. First is the focus on macronutrients
--- protein, fat, and carbohydrate. The ‘normal’ modern diet is loaded with
carbohydrates. Your body turns those into glucose, which it finds very easy to
burn for energy. It sounds simple and natural, but since man has become more
and more of a ‘glucose burner’ we have seen a dramatic rise in the incidence of
diabetes, heart disease, and obesity. Many doctors and scientists are beginning
to believe these things are directly linked and that a ketogenic diet is both the
answer and the cure.
Ketogenic diets radically cut the consumption of
carbohydrates, forcing your body to use other methods of obtaining energy. Your
system is quite capable of converting fat to energy, but it has to work harder
and have adequate raw materials. It would rather do things the easy way and
burn glucose, so it’ll fight back a little when you first deprive it of
carbohydrates. Nothing wants to have to work harder, right? With a high fat
diet, your body is well supplied with what it needs to produce energy, and it
will become more and more content with the ‘new system’. The state of optimally
burning fat, whether it’s dietary or body fat, is called ketosis.
While a carbohydrate-rich traditional diet encourages your
metabolism to
store
fat
, a carbohydrate-poor ketogenic diet
causes your metabolism to
burn fat
. When you also keep your overall
intake of calories within reasonable limits, you’ll burn excess body fat,
squirreled away by that traditional high-carb eating, and you’ll lose weight. If
fat loss is not your goal, ketogenic diets help control blood sugar spikes and
insulin production. This keeps you less hungry and more energetic, as well as
helping to control diabetic or pre-diabetic conditions in your body.
Your slow cooker (or crock-pot) can be your ally in your
implementation of a ketogenic eating plan. First of all, the slow cooker is
designed to turn almost any combination of meat and vegetables into a savory
meal. It’s tough to ‘mess it up’ in any way. Make sure the spices and extras you
add are low carb, and you’re golden! Second, less expensive, tougher, and fattier
cuts of meat cook up moist and very tender when they’re cooked slowly. Using
bone-in meat adds not only more flavor but also more nutrients to the dish. The
bones also impart a lot of flavor to any veggies that are simmering alongside
them. This helps you to eat better for less money, and everyone benefits from
that.
It’s very easy to make your own stock, chicken or beef, in
the slow cooker. You can avoid the hidden carbs in many store-bought stocks
this way, get tastier stock, and save quite a bit of money. Save the chicken
and meat bones after meals and stash them in the freezer until you’re ready to
make up some stock. Put the bones (still frozen is fine) in your slow cooker
and top up with water. Add salt, peppercorns, and whatever herbs you’d like.
Cover and cook on high about 8-12 hours, usually overnight is just about right.
Strain it to remove the herbs and bones, and then freeze your stock until you
need it. Whether you use it for cooking or turn it into a soup, you’ll know
it’s healthier and definitely carb-free. Oh, and don’t worry if those dinner
bones have been a little chewed. The long cooking process will kill any normal
germs!
Finally, your slow cooker can do much more than make meats,
soups, and stews. Eggs done in the crock-pot are very light and fluffy, and
it’s a luxury to wake up to a hot low-carb breakfast that’s ready to eat. You
can also bake in your slow cooker. What? Yes, you really can, and I have
several recipes here that show you how to do just that … including a silky
low-carb cheesecake.
So, are you ready? Let’s take your slow cooker for a
ketogenic spin around the kitchen!
Dishes
Proteins are center stage with main dishes, and your slow
cooker will turn them out tender and succulent. Remember that you should be
using cuts of meat with more fat when you’re eating ketogenic. So, don’t do too
much trimming! You can substitute meats in most of these recipes as well. If
you’re using game meat, which tends to be lean, make sure to add some bacon,
full-fat buttermilk, or coconut oil (loaded with MCTs) to compensate for the
lower fat content of the meat itself.
Most meat looks better if it’s browned in a pan before slow
cooking. This is an appearance matter in most cases, so if you want to save
time you can skip that step. Adjust the spices to suit yourself, and feel free
to add in or substitute low-carb ingredients as you please. If you’re just
starting out with keto and on very limited carbs, check the nutrition breakdown
carefully because some recipes are a little higher in carbs than others.
There’s something for every palate here, from coconut-curry
beef to a low-carb crock-pot version of pizza.
Beef
This dish is loaded with Thai flavors, and it’s delicious
served over cauliflower for tons of ketogenic energy. Look in the Asian foods
area for the Thai curry paste and fish sauce. Experiment with adding your own
favorite veggies like carrots or pea pods, add some jalapeno, or substitute
basil for the cilantro. Remember that adding higher carb vegetables with raise
the overall carb count!
Ingredients: [serves 6-8]
- 1 T. coconut oil
- 3-1/2 to 4 lbs. beef chuck roast, cut into 6 pieces
- sea salt
- 1 15-oz. can regular full-fat coconut milk
- 2 T. green Thai curry paste
- juice and zest from 1 lime
- 2 T. Thai fish sauce
- 2 T. brown sugar (or your preferred substitute)
- 1 tsp. cumin
- 1/4 tsp. red pepper flakes
- 1 large yellow onion, cut into 1" pieces
- 1 red bell pepper, cut into 1" pieces
- 1 yellow bell pepper, cut into 1" pieces
- 8 oz. fresh mushrooms, thinly sliced
- 4 large cloves garlic, minced
- 2 T. minced fresh ginger
- fresh ground black pepper, to taste
- 4 large scallions, thinly sliced
- 1/2 c. chopped fresh cilantro
- lime wedges
Preparation:
- Generously salt the meat, and then brown it on all sides
(in the coconut oil) to get a nice crust. - Put your browned meat in the slow cooker along with the
coconut milk, curry paste, lime juice and zest, fish sauce, brown sugar,
cumin, and red pepper flakes. Stir to mix well. - Add in the onion, bell peppers, garlic, ginger, and black
pepper. Stir to cover the vegetables with the milk mixture. - Set your slow cooker on high for 4-5 hours or low for
8-10. - Remove the beef and shred using two forks; then add it
back into the crock-pot. - Garnish with scallions, cilantro, and lime wedges.
Nutritional Info Per | Serving |
Calories | 686 |
Dietary Fiber | 2 g |
Protein | 46.5 g |
Total Carbs | 9.8 g |
Total Fat | 50.4 g |
