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Copyright © 2017 by DietingWell.com
Copyright © 2017 by DietingWell.com
Copyright © 2017 by DietingWell.com
Disclaimer
© Addison Johnson, 2017
No part of this eBook may be reproduced, stored, or transmitted in any form or by any means
including mechanical or electronic without prior written permission from the author.
While the author has made every effort to ensure that the ideas, guidelines, and information
presented in this eBook are safe, they should be used at the reader’s discretion. The author cannot
be held responsible for any personal or commercial damage arising from application or
misinterpretation of information presented herein.
Before starting any diet, you should speak to your doctor. You must not rely on the information on
this book as an alternative to medical advice from your doctor or other professional healthcare
provider.
If you have any specific questions about any medical matter, you should consult your doctor or other
professional healthcare provider.
If you think you may be suffering from any medical condition, you should seek immediate medical
attention.
You should never delay seeking medical advice, disregard medical advice or discontinue medical
treatment because of information on this book.
Copyright © 2017 | All Rights Reserved.
Copyright © 2017 by DietingWell.com
Table of Content
Ketogenic Diet: Your Guide to Perfecting Your Eating Habits 1
Disclaimer 2
Summary 5
Ketogenic Diet vs. the Atkins Diet 5
The Different Types of Ketogenic Diet 8
Standard Ketogenic Diet (SKD) 8
Targeted Ketogenic Diet (TKD) 8
Cyclic Ketogenic Diet (CKD) 8
Medium Chain Triglycerides (MCT) Ketogenic Diet 9
Modified Ketogenic Diet (mKD) 9
Low Glycemic Index Treatment (LGIT) 9
The Amazing Benefits of the Keto Diet 9
Evidence Supporting the Success of the Keto Diet 11
Our 8 Week Meal Plan Will Not Deplete Your Budget 12
Week 1 12
Week 2 22
Week 3 32
Week 4 43
Week 5 55
Week 6 65
Week 7 76
Week 8 86
Our 4 Week Meal Plan for Vegetarians 96
Week 1 96
Week 2 106
Week 3 119
Week 4 130
Food Items for Vegetarians on the Keto Diet 142
How Exercise on the Keto Diet Speeds Weight Loss? 144
Workouts that Complement the Keto Diet and Increase Weight Loss 144
Workout Tips while in Ketosis 144
Fill Your Cart with Keto-friendly Foods 146
Breaking Down Each Food Group 146
Fats and Oils 146
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Protein 147
Vegetables and Fruits 148
Dairy Products 149
Nuts and Seeds 149
Water and Beverages 149
Spices 150
Gravies, Sauces, and Condiments 151
Sweeteners 151
Foods to Avoid 152
Medical Advice and Managing Your Expectations While Dieting 152
Medical Advice on Illnesses You Can Develop on a Keto Diet 154
Other Extremely Rare Side Effects of the Keto Diet You Should Know 155
Different Ways to Decrease the Side Effects of the Keto Diet 156
Is the Keto Diet Suitable for Everyone? 156
Supplements to Help You Boost Your Weight Loss Efforts 156
Macros: Staying in Ketosis 158
What Does Tracking Your Macros Mean? 160
Mastering Sleep and Stress Management 162
Strategies to Master Sleep 162
The Sleep Strategies 164
Strategies to Conquer Stress 166
How Stress Acts as Obstacle in Your Life? 167
The Warning Signs: Are You Stressed? 168
Lifestyle Plan — Living Keto 169
Keeping Your Motivation Alive 170
Taking Action: Step by Step Plan 173
Copyright © 2017 by DietingWell.com
Summary Dr. Russell Wilder developed the ketogenic diet in 1924 at the Mayo Clinic. He didn’t create the diet
for mainstream use, but intended for it help epileptic patients. The keto diet proved successful in
treating epilepsy.
When researchers developed a pharmaceutical drug to treat the condition, the keto diet became
forgotten, but resurfaced decades later when several different studies studied the effectiveness of
the keto diet on losing weight.
“The weight and body mass index of the patients decreased significantly […] and showed the
beneficial effects of a long-term ketogenic diet” — Long-Term Effects of a Ketogenic Diet in Obese
Patients
People like yourself who are struggling with weight loss have turned to the keto diet to lose weight.
The diet, which involves loading up on fat and limiting carbs has proven successful for several people
who have mastered the art of putting their body in a state of ketosis.
Unlike them, you may count yourself in the group of people who know the ins and outs of the keto
diet, but still struggle to drop the pounds and reduce inches of the waist. Your inability to lose
weight on the keto diet is what will address in this book. We will arm you with the knowledge,
strategies, and tips needed to reach your weight loss goal on the ketogenic diet. We will cover the
following topics in this book:
• The difference between the keto diet and the Atkins diet
● Types of keto diet
● Benefits of keto diet
● Years of research and studies on the keto diet’s effectiveness
● Budget-friendly 8 week meal plan
● 8 week meal plan for vegetarians
● Tips for vegetarians following the keto diet
● Workouts to perform on the keto diet
● Foods to load up on
● Medical advice on keto
● Supplements to increase your weight loss
● Managing your expectations while on keto diet
● Staying in a state of ketosis
● Strategies for managing sleep and stress
● Modifying your lifestyle
● Tips to stay motivated
● Step by step action plan
Copyright © 2017 by DietingWell.com
Breakfast Lunch Dinner Dessert
Day 30 Sweet Pork Rind Cereal
Buffalo Strips
Bell Pepper Stuffed with Bacon and Beef
Day 31 Savory Almond Quiche
Sausage Corn Dogs
Italian Meaty Meatballs
Day 32 Red Velvet Donuts
Coleslaw Wraps
Beef Stew Doused in Wine and Coffee
Day 33 Omelet of the Sea
French Roast Beef Sandwich
Tri-tip steak coated with Butter and Coffee
Day 34 Mini Ham Omelets
Steak with a Side of Salad
Sweet Coconut Shrimp
Day 35 Sweet and Salty Bacon Pancakes
Lime Chicken Chowder
Cheeseburger Soup
Day 36 Coconut, Onion, Herb Biscuit
Salami Rolls
Squash Spaghetti
Day 37 Turkey Breast Wrap
Halloumi Rolls with Hummus and Olives
Hassleback Caprese Cheesy Chicken
Day 38 Brussels Sprouts Hash
Chicken Lemon and Blueberry Salad
Zucchini Nachos
Day 39 Rutabaga Fritters with Smoked Salmon
Chicken Salad with Fennel and Walnuts
Spicy Shrimp and Sausage on Skewers
Day 40 Cucumber Salmon Dill Pickle Rolls
Flavorful Cauliflower
Delicious Cashew Chicken
Day 41 Granola Bar
Peppers Stuffed with Pizza
Cheesy Ground Beef Casserole
Day 42 Blueberry Scones
Taco Pie
Homemade Chicken Nuggets
Day 43 Green Chili Muffins
Cucumber Salad
Pork Roll
Day 44 Breakfast Bite-sized Cucumbers
Roasted Mushrooms
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ZUCCHINI NACHOS
S E R V E S : 2 | C O O K I N G T I M E : 2 0 M I N | D I F F I C U L T Y L E V E L : 3 / 1 0
I N G R E D I E N T S
2 zucchinis, sliced into thin
circles
Meat:
1/4 tsp of garlic powder
1/4 tsp of onion powder
1/2 lb. of ground beef
1/2 tbsp of chili powder
1/2 tsp of salt
1/2 tsp of paprika
1/2 tsp of ground cumin
1/4 tsp of red pepper flakes
(crushed)
1/4 tsp of dried oregano
leaves
Toppings:
3 tbsp of sliced black olives
2 sliced green onions
1/3 cup cheese (shredded
and dairy free)
D I R E C T I O N S
1. Use parchment paper to line a large plate and place slices of
zucchini on top of it
2. Put the plate in the microwave and cook for 10 minutes on 50
percent power setting
3. Take the parchment paper out of the microwave, turn it over,
and place the
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WILD MUSHROOM RICE PILAF
S E R V E S : 4 | C O O K I N G T I M E : 2 0 M I N | D I F F I C U L T Y L E V E L : 3 / 1 0
I N G R E D I E N T S
Three medium white
mushrooms
Two tbsp of butter
One cup of hemp seeds
¼ cup of sliced almonds
½ cup of chicken broth
½ tsp of garlic powder
¼ tsp of dried parsley
Salt and pepper
D I R E C T I O N S
1. Heat up a pan to medium high.
2. Thinly slice the mushrooms.
3. Add the sliced almonds and mushrooms to the pan, and then
heat until the mushrooms have a soft, spongy texture.
4. Add the chicken broth, the hemp seeds, the garlic, parsley, the
salt, and pepper to the pan. Reduce heat to medium low.
5. Cook for about ten minutes and serve.
N U T R I T I O N A L I N F O
➢ This recipe has about 325 calories per serving.
➢ There is about 26 grams of fat per serving.
➢ This recipe has about one gram of net carbs.
➢ Each rice pilaf serving has about 15 grams of protein.
Copyright © 2017 by DietingWell.com
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