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(Kindle) Free - 11 Ketogenic Cookbook eBooks @ Amazon US/AU

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456 on 18/11/2018 - 16:11 amazon.com.au (945 clicks)
Last edited 19/11/2018 - 11:17 by 1 other user
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Maybe useful with the silly season coming up!

All ebooks were free at the time of posting. Please check carefully before you download them!

ebook US link AU link
Keto Diet: 3 Manuscripts in 1 Book - Keto Diet for Beginners - Keto Crockpot Cookbook - Ketogenic Instant Pot Cookbook (Warning: See here) US AU
Keto Meal Plan: Beginners Guide To A Ketogenic Diet & Lose Weight In 30-Day Cooking Delicious Recipes (keto meal plans, ketogenic diet meal plan, keto meal plan 2018, keto meal plan recipes) US AU
Ketogenic Diet: Do's And Don'ts For Beginners: How to Lose Weight and Feel Amazing US AU
Keto Cookbook: 2 Manuscripts in 1 Book - Keto Crockpot Cookbook - Ketogenic Instant Pot Cookbook US AU
Tasty Ketogenic Bread. The Best recipes ever. US AU
Ketogenic Diet for Beginners: 14 Days For Weight Loss Challenge And Burn Fat Forever. Lose Up to 15 Pounds In 2 Weeks. Cookbook with 200 Low-Carb, Healthy and Easy to Make Keto Diet Recipes. US AU
Ketogenic Fat Bombs: Simple, Delicious, Diet Friendly Expired US AU
Ketogenic Dessert Recipes: Delicious Ketogenic Dessert Recipes For Quick Weight Loss Expired US AU
Ketogenic Vegetarian: Delicious and Healthy recipes for rapid weight loss… (Ketogenic Vegetarian Diet For Beginners) (Ketogenic Diet Book 4) US AU
The One Pot Ketogenic Cookbook: 100+, 30 minutes and 8 ingredients or less, Easy Keto Meals For Your Instant Pot, Slow Cooker, Air Fryer and Skillet. US -
The Complete Ketogenic Diet for Beginners: Boost Your Metabolism and Burn Fat, Suitable even for Christmas and New Year season Expired US AU
Books & Magazines eBook Keto Diet

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  • Thayer on 18/11/2018 - 16:27
    +2

    I am interested to know if many on here follow a keto diet

    • mickeyjuiceman on 18/11/2018 - 17:51
      +8

      Yep, 16kg down since start of August, 30 to go. It's great.

      OTOH, a lot of these supposedly "Keto" cookbooks on Amazon are unadulterated garbage, so beware.

      • NuclearWessels on 18/11/2018 - 19:03

        What are some of your go-to keto meals? I'm interested in giving it a go

        • at9 on 18/11/2018 - 19:33
          +7

          I've been doing it for a while now and my go to lazy meal is carbonara with shirataki noodles.
          As a very basic guide this is what I eat;
          For lunch I eat a lot of salads with heaps of avocado, feta and olives with olive oil based dressing.
          Dinner is some protein with roasted or sauteed broccoli, cauliflower and asparagus with olive oil.
          You also end up eating a lot of eggs as they are easy to add to most dishes.
          Snacks tend to be walnuts or macadamias I tend to avoid almonds simply because of the higher carbs but you can work them in.
          Black coffee is main stay for me and I quite like bulletproof coffees.

          The hardest part is realising just who many carbs are in everything as a few grams here and a few grams there adds up pretty quick.
          In all honestly it took me a good 6 weeks to actually get used to this and get this down pat.

          There are quite a few channels on youtube that will give you a good idea how to make keto variants of meals.

        • mickeyjuiceman on 18/11/2018 - 19:41
          +1

          Well, lots of steak :-) Mostly in sous vide, but that dates back to long before keto.

          Bacon and eggs for lunch, often. I'm fat-adapted (fat burning rather than carb burning), so I usually don't have breakfast. Currently fasting for a couple of days, maybe longer.

          Slow-cooked brisket. Chicken sausage (from the QVM, not Woolies/Coles). Fathead pizza. Avocado. Some panfired Asian veges. Cauliflower puree. Noodles spiralised from daikon or zucchini.

          Plenty of great foods to choose from.

          • D-Man on 19/11/2018 - 02:16

            @mickeyjuiceman: any particular reason besides general quality you avoid buying chicken sausage from woolies/coles? should i buy from a local butcher instead?

            • butter on 19/11/2018 - 06:05
              +2

              @D-Man: Most of the sausages you get from there would be full of rice flour or other fillers which can affect the carb content.

              Saying that, make sure you ask your local butcher if they're adding anything to their sausages as well

              • ChickenTalon on 19/11/2018 - 07:54

                @butter: I get my local butcher to make filler free ones. All the butchers I’ve asked add rice flower to the saussages.

                Filler free are best BBQ-ed over a grill. They don’t pan fry well IMO

            • mickeyjuiceman on 19/11/2018 - 13:13

              @D-Man: As @sabamaro said, to avoid the fillers (carbs). They are only $14/2kg, and have talked to the butcher who makes them - 60/40 chicken trimming/chicken fat. They are awesome.

          • Thayer on 19/11/2018 - 13:50

            @mickeyjuiceman: Sounds more like a carnivore diet or at most a low carb diet.

        • vlahka on 19/11/2018 - 08:41
          +1

          Eggs and bacon. Eat that every day and you'll lose crazy weight while being bloody happy about eating it.

        • zan5hin on 19/11/2018 - 10:07
          +2

          @nuclearwessels - I'm doing lazy keto. It's making me a better cook but I am cheating a lot so not losing much weight yet….

          List of low carb veggies: https://www.ruled.me/best-low-carb-vegetables-ketogenic-diet…

          Good 20 minute of less recipes with photos: https://www.dietdoctor.com/low-carb/keto/recipes/meals/quick

          Creamy Mushroom and Brie Soup is a killer, everyone loves it, cook this for a woman and she'll be yours forever haha: https://www.closetcooking.com/creamy-roasted-mushroom-and-br…

          Did Shirataki noodle stir fry once, not bad if you Blanche and fry the noodles….

          I want to learn to cook fish better: https://www.nytimes.com/2015/04/22/dining/conquering-the-fea…

          Can buy smoked trout by the kg pretty affordable like here: http://www.eildontroutfarm.com.au/wholesale-info.html

          Getting an Air Fryer and an electric steamer is a good idea….

          Ummm, Squid with salt/pepper/garlic/chili, Mussels with garlic/butter/tomatoes, Chicken skewers are fast and easy, lots and lots of big greek salads with tweaks for whatever I have in the fridge, gonna rice some cauliflower today…. etc

      • Blitzfx on 19/11/2018 - 01:17

        You're 100% right on the last bit. My friend found the first book in that list is very badly done.

        Table of contents have ads all over it https://i.imgur.com/KLKM95K.png
        The free report requires personal details that they will use to monetise: https://i.imgur.com/xdRptw1.png
        No proof reading: https://i.imgur.com/k6xl5Ez.png
        Stolen image from another source: https://i.imgur.com/iy9eZKk.png -> https://puu.sh/C3NGa.png

        Cannot trust the authenticity of the free book. Some of the recipes are possibly not even keto (coke is not keto): https://i.imgur.com/HszA9fZ.png

        Feel like the first deal/free book in the list should be removed.

      • Janko on 19/11/2018 - 05:29
        +3

        If you had a worthwhile understanding of prolonged ketosis you would indicate why it is not wanted, comparing to negatives of obesity and the negative self-image that typically occurs with obesity.

      • surethang on 19/11/2018 - 13:04

        This is kind of meaningless.

        The only thing a keto diet requires is to reduce carbohydrates. Beyond that, there are no specific nutrition requirements. So it's easy to eat a massively crappy, nutritionally poor keto diet; one deficient in essential vitamins and minerals, with no veges, full of bad fats only, etc.) Likewise, the keto dieter could go to the other extreme and choose only very healthy food options.

        I see a lot of keto recipes that are just junk. Sure, they're low in carbs, but in the long run, they may be causing health issues unrelated to eating low carbs. (The occasional indulgence is of course generally ok :)

        There are no rigorous, long-term studies on the keto diet that take into account these other significant factors.

        And the only very long-term, solid keto studies to date are on epileptic patients (where the diet first got attention). Most show a massive decline in their seizures with varying side issues, again with no accounting for what factors caused the issues.

        But If you've got scientific sources that say otherwise, I'd love to read them. Thanks.

    • theguyrules on 18/11/2018 - 20:28

      4.5kg down in 2.5 weeks!

    • [Deactivated] on 18/11/2018 - 21:51
      +1

      9 kilos down since 3 weeks ago.

      All my recipes I get from here: https://www.dietdoctor.com/low-carb/recipes

      I cook Sunday and Wednesday. Twice a week for the whole week, about 5 - 6 recipes.

      • mickeyjuiceman on 19/11/2018 - 13:11

        That's an excellent site, yeah.

    • Yapapi on 18/11/2018 - 22:55
      +3

      Started keto, now more or less pure carnivore. Down 70kgs since my biggest weight and 40 kgs since going keto/carnivore (160 to 130 to 90). Last 40kgs last over the past 12 months.

    • okp on 18/11/2018 - 23:49

      i was 96 kilos in beginning of 2018 and went on keto for two months, and it dropped pretty much straight line to 80kg without any additional exercise,

      from march to now, i been eating carbs, and sugars, and beers, supper and all sorts of rubbish.. like the diet before.. and the weight slowly creeped back to 89kgs today..

      will give another month of keto soon, and get ready for summer body..

    • Rayve on 19/11/2018 - 00:44
      +3

      Been on since May. In remission from diabetes now and lost around 35 kg. Generally only eat once a day now and honestly have no great hunger even for that. Have done 12 days with only 30 grams of pecans a day plus water and still didn't feel hungry. Blood workup after was completely normal.

    • buzzliteyear on 19/11/2018 - 12:59
      +2

      First of all thanks OP got me a few books. Yeah, been doing it for 14 months lost about 20kg and maintaining easily. The science behind keto makes sense and the results speak for themselves. Made it my lifestyle rather than a short term diet. It was such a life changer I setup a blog about my keto journey, if you interested it's www.ketopolynesian.com .

  • The Hobo on 18/11/2018 - 16:39
    +3

    Did it for 3 months, lost 9.5 kgs.. Will be back on it in January after the festive season… Been 1.5 weeks off it and have only gained 0.5 kgs.. Highly recommend it.. No additional exercise to the usual futsal twice a week…

  • PlasticSpaceman on 18/11/2018 - 16:46
    +3

    My wife is, and has lost a lot of weight. She is also exercising more, but the diet has definitely helped her both with weight and irritable bowel (I know - too much info). I've joined her, although not as strictly - eating same dinners and reducing my carb intake, and it is also helping me lose the few kilos I wanted to trim plus as a bonus lowered my pre-diabetic blood sugar levels to normal.

    Long term I am not sure about the overall health impacts of the diet, but the good side (actual weight reduction) does make it worth considering. Definitely consult with a dietician first though, in particular if you have other health issues.

    For those on the diet, I recommend trying the fat head pizza (http://www.fathead-movie.com/index.php/2013/06/30/weekend-bo…) as well as watching the fat head movie (it's on netflix).

    • mickeyjuiceman on 18/11/2018 - 17:53
      +1

      I hated the movie, but the pizza recipe is great.

      • PlasticSpaceman on 18/11/2018 - 20:18
        +1

        The guy can be pretty annoying, but I reckon it gave an interesting perspective on the whole 'fat is bad' view…

    • chriise on 18/11/2018 - 18:47

      I'm not finding anything on Netflix called Fat head. Is there a different name?

  • deapeasea on 18/11/2018 - 17:21

    One Pot is now showing as $1.37 for me.

    • Da dpG on 18/11/2018 - 17:26

      Same. Was just about to post it for OP to update

      • 456 on 18/11/2018 - 17:29

        Thanks all

        • rivorus on 18/11/2018 - 17:59
          +1

          it was fine for me on the US amazon link, 0.00 dollarydoos

    • mickeyjuiceman on 18/11/2018 - 19:44
      +3

      If you're going to troll keto threads with anti-keto articles, at least pick one that isn't utterly moronic.

      • captaincabinets on 18/11/2018 - 23:18
        -2

        Do what you like. Feel free to drink butter and eat bacon rinds or hell, drink detergent and eat sand and lose weight by doing it in smaller quantities than however much you usually eat. I'm just trying to help the uninformed.

    • Smashed Avo on 18/11/2018 - 19:50

      You forgot the air quotes for "experts".

      • captaincabinets on 18/11/2018 - 23:17
        -2

        You must be super qualified given you know more than 25 experts including:
        -Associate professor, clinical, division of nutrition, University of Utah
        -Director, Johns Hopkins Weight Management Center
        -Founding director of the Diabetes Reversal Program at Tufts Medical Center in Boston
        -Professor of nutrition, Simmons College
        https://health.usnews.com/best-diet/experts

        Please, tell me more about your qualifications.

    • surethang on 19/11/2018 - 22:42

      These experts don't seem too knowledgeable on basic nutrition or what you can eat on the keto diet.

      From https://health.usnews.com/best-diet/keto-diet/reviews

      While dieters will lose weight on Keto, they’ll also give up fruits, whole grains, and starchy and nonstartchy vegetables, one expert noted

      There are a plenty of fruits you can eat on the keto diet. Watermelon, strawberries, cantaloupe, honeydew, avocado, etc. are all low in carbs. If you're looking to indulge occasionally, grab a serve of strawberries and cream, or strawberry cheesecake. Yum!

      And there are dozens of nonstarchy low-carb vegetables that can (and should) be eaten in serious quantities on the keto diet.

      I'm not sure what diet the experts thought they were reviewing, but it wasn't keto.

      • mickeyjuiceman on 19/11/2018 - 23:01

        usnews. Always consider the source. They are not all that reliable.

        The best bit in there was about how it was bad for diabetics…

        • captaincabinets on 20/11/2018 - 10:30

          King of confirmation bias, right here. 2.3/5 for diabetes. "The experts, on average, rated the Keto diet as “minimally effective” in preventing or controlling diabetes. “It is not safe for people with diabetes,” one expert said. Still, some research has shown that cutting carbs and avoiding obesity could keep the chronic disease at bay."

          The first actual point you've made other than "waah you're trolling" and it's ridiculously cherry picked.

      • captaincabinets on 20/11/2018 - 10:24

        Well done 'surethang' for pointing out genuine errors in the article, rather than just following the Mic strategy which seems to be largely "lalala you're wrong keto is great".

        The fact remains that an article headed by 25 experts rates it as a severely unhealthy diet. My issue is that uninformed people jump on whatever fad is the flavour of the month (see also, paleo, atkins, superfoods) with little or no evidence. As I said above, do what you like it's your body.

        "Health issues include high levels of low-density lipoprotein (LDL), high total cholesterol". 40k+ people died of heart disease in Australia last year. I'd be seeing your doctor before following your reckons.

        • surethang on 20/11/2018 - 15:01
          +2

          Actually, there are also a lot of scientist experts, doctors and nutritionists out there who are doing solid studies and having well-regarded outcomes with patients.

          So which group of experts should we believe?

          The reality is that no one has done long-term studies on keto accounting for the many key nutritional factors. So no one can talk definitively about the diet's long-term health effects.

          So what do we know at the moment? Many studies are showing great results from the diet for single-issue diseases like diabetes. That means the experts in the review you referred to are either out of date on their research or showing personal bias. Combined with their lack of understanding of some basic nutrition concepts, I wouldn't put too much weight on their views.

          As for LDL and the like, again, the science is not clear. We used to believe that a pure high LDL figure was bad. Then we were told it was the different LDL particle sizes that were key. Now there's substantial evidence showing that the focus on LDL is overblown because it has little relationship with actual deaths. It seems the cholesterol ratios are showing better promise:

          https://www.drsinatra.com/the-most-important-cholesterol-rat…
          http://roguehealthandfitness.com/the-most-important-lipid-pa…

          We also know that there are some hyper-responders for who the keto diet is not suitable. But that's the same for any diet. Pick just about any food group and you'll find a bunch of people who have allergies or bad reactions. It's easy to criticise something if all we do is cherry pick the worst cases.

          Also, there's no one keto diet. Anyone could go on keto and eat junk food all day so long as it's very low carb. Likewise, they could make healthy low-carb food choices. So with so much potential variety, it's not really possible to evaluate the diet without looking at a lot of other nutritional factors that may have a far greater impact.

          Fortunately, science converges on an answer over time. So hopefully when it comes to keto we'll have that answer one day. I'm not holding my breath that it'll be soon, because with nutrition there are too many political stakeholders, commercial interests, and just pure bias that get in the way.

  • Punkboy on 18/11/2018 - 19:50
    +3

    Careful - Fat bombs and desserts now not free…

  • FlyingKanga on 18/11/2018 - 20:29

    Is there anyone here who went on keto diet for muscle gain (since it's a high protein diet) and a more sustained source of energy (ketones)? I definitely don't need weight loss, but the other parts sound appealing.

    • Thayer on 18/11/2018 - 21:37
      -1

      Terrible diet if your main goal is muscle gain. Energy is dependent on what type of energy you require. Which, if it is energy for muscle gain. Then your answer is no.

      Also, keto is not high in protein

      The original keto diet is 4:1 ratio of fat to protein and carbs, 90% of calories come from fat, 6% from protein, and 4% from carb. More typically now it is 3:1, with 4:1 still being the gold standard. Depending on requirements and/ or what you are trying to achieve.

      • FlyingKanga on 18/11/2018 - 23:18

        Damn, looks like I gotta get fat to take advantage of these books.

    • Smashed Avo on 19/11/2018 - 00:05
      -1

      Is there anyone here who went on keto diet for muscle gain (since it's a high protein diet)

      Keto is absolutely NOT a high protein diet, excessive protein intake knocks you out of ketosis. For athletic people it's a moderate protein diet, for relatively sedentary people it's a low-moderate protein diet.

      That aside, keto is not for muscle gain. It's HUGELY muscle sparing, so doing a bulk with carbs THEN going keto for the cut will yield amazing body composition results. Fit people, weightlifters and athletes alike can all benefit from keto, but it's for maintenance or cutting phases not for bulking.

      • ChickenTalon on 19/11/2018 - 08:00
        +1

        Excessive protein will not knock you out of ketosis, very common myth. But it may cause you to gain weight (or not lose any) due to the calories. This is also true of excess fat intake. If excess protein was a problem then all of those Zero Carbers would be in trouble as they munch through kilos of steak.

        Upregulation in Gluconeogenesis is demand driven. Your body ain’t going to start making glucose due to large volumes of dietary protein. It will only increase production of glucose if the body needs it and it has none. You know your body can easily make glucose from fat too, yet somehow people seem to be caught up by excess protein as a problem for ketosis.

        Probably one of the better reads on the subject here
        http://www.ketotic.org/2012/08/if-you-eat-excess-protein-doe…

        Having said that, moderating protein is good for other reasons.

        • mickeyjuiceman on 19/11/2018 - 13:16

          Excellent response.

          • Thayer on 19/11/2018 - 14:05

            @mickeyjuiceman: It is a terrible response. With so many statements wrong there’s no point even replying. Smashed Avo is on the right track.

            Mic, you are not on a ketogenic diet. Your body would only be in ketosis when you wake up or when/ if you are fasting. Even then your ketone levels would be low.

            Not to say that your whole food, low carb, elimination diet isn’t beneficial & you probably feel great. But it is not keto. Which isn’t a bad thing.

            • mickeyjuiceman on 19/11/2018 - 14:09

              @Thayer: Except, of course, that it is. I know that's inconvenient for you.

        • Thayer on 19/11/2018 - 14:30

          The study is about excess protein & does it convert to glucose. Which doesn’t have anything to do with ketones. Ketosis. Knocking your body out of a state of ketosis.

          Luckily it is very easy to monitor ketone levels & to understand what response certain foods & in this case higher levels of protein than advocated by a standard/ recommended ketogenic diet will have on ketone levels.

          Which isn’t a debated topic. Because all peer reviewed science points one way.

          • mickeyjuiceman on 19/11/2018 - 16:48
            -1

            @Thayer:

            Which isn’t a debated topic

            Except it is HOTLY debated. #seriously

  • belongsinforums on 18/11/2018 - 20:41
    -6

    A book that tells you how to live your life? Sounds familiar

  • patthecat on 18/11/2018 - 20:50

    The complete ketogenic diet for beginners (last one on list) is no longer free
    Thanks Op.

    • 456 on 18/11/2018 - 20:53

      Updated, Ta

  • 2jzzzz on 19/11/2018 - 08:02
    +1

    I've been following it, but not super strict. I've lost 25kg in 3 months, but I've also upped my gym work. Another 15kg to go.

  • troyrobbo on 19/11/2018 - 11:52

    All I keep hearing in my head is Pauly D yelling Keto guido, keto guido! He's a Keto guido!

  • yanman on 19/11/2018 - 18:12

    reddit.com/r/keto/wiki

    The rest is easy.

    Don't forget macros, don't forget electrolytes, test if you can

    Oh and once you're in ketosis don't forget to eat!! yes it can be easy to since the hunger is basically gone.

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