The Cyclical Ketogenic Diet: A Healthier, Easier Way to Burn Fat with Intermittent Ketosis

The Cyclical Ketogenic Diet: A Healthier, Easier Way to Burn Fat with Intermittent Ketosis

by Robert Santos-Prowse


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All the benefits of the ketogenic diet in an easier-to-follow, healthy lifestyle approach

The ketogenic diet is proven to help people lose unwanted fat! But it’s ridiculously hard to stay on such a restrictive no-carb diet day after day. The program in this book offers you a healthier, more practical alternative—cycle between fat-burning periods of ketosis and weight-maintaining periods while you enjoy a diet of delicious and nutritious whole foods. With this book’s innovative two-phase strategy, you will learn to:

• Power up on ketosis when you need it
• Achieve metabolic flexibility
• Switch between fuel sources easily
• Lose weight and keep it off
• Make educated food choices in every situation

With the expert nutrition tips, delicious recipes and step-by-step meal plans in this book, you can now enjoy all the benefits of ketosis and the foods you love too.

Product Details

ISBN-13: 9781612438696
Publisher: Ulysses Press
Publication date: 02/19/2019
Pages: 192
Sales rank: 1,229,570
Product dimensions: 5.00(w) x 8.00(h) x 0.30(d)

About the Author

Robert Santos-Prowse, MS, RDN is a clinical dietitian nutritionist who writes about nutrition science and food politics and why they matter in our day-to-day lives. He lives in Johnson City, TN.

Table of Contents

Preface 1

Introduction 7

Chapter 1 Basic Nutrition 11

Chapter 2 Ketones and the Ketogenic Diet 25

Chapter 3 The Importance of Self-Knowledge 35

Chapter 4 The Cyclical Ketogenic Diet Phase 1: Fat Adaptation and Weight Loss 45

Chapter 5 The Cyclical Ketogenic Diet Phase 2: Maintenance and Wellness 76

Chapter 6 Diet Is Not Enough: Lifestyle Considerations 102

Chapter 7 Recipes 118

Bread 119

Everything Bagel (Flavored) Biscuits 119

Wonder (fully Like White) Bread 121

Cheddar Jalapeno "Corn" Bread 123

Sweet Potato Buttermilk Drop Biscuits 124

Perfect Keto Muffins 126

Tortilla Chips 128

Pizza Crust 130

Indian Spiced "Corn" Bread 132

Fat Head Bread 134

Cheese 135

Creme Fraîche 135

Paneer 136

Baked Brie Cheese 138

Mediterranean Marinated Goat Cheese 139

Cottage Cheese 140

Garlic and Onion Parmesan Crisps 141

Main Dishes 142

Parmlette 142

Raspberry Fontina Hotcakes 143

Raspberry Muffin Egg and Cheese Sandwich 144

Caprese Hasselback Chicken 146

Fontina and Sundried Tomato Stuffed Chicken Breast 147

Crispy Spiced Chicken Tenders 148

Flank Steak and Blue Cheese Salad 150

Tuna Salad Zucchini Boats 151

Ginger Bourbon Glazed Salmon 152

Buffalo Chicken Stuffed Poblano Peppers 154

Peanut Chicken Kahobs 155

Deconstructed Philly Cheese Steak 156

Ginger Beef Dumplings 158

Spinach and Cream Cheese Dumplings 160

Slow Cooker Beef Stew 162

Sausage and Rosemary Stuffed Acorn Squash 164

Butternut Squash, Sage, and Apple Soup 166

Sweet Potato Curry 168

Side Dishes 170

Herbed Mashed Cauliflower 170

Sesame Zucchini Rounds 172

Sage-Roasted Broccoli 173

Roasted Cabbage 174

Turnips Au Gratin 175

Baked Okra 176

Buffalo Chicken Dip 177

Spicy Collard Greens 178

Desserts 180

Coconut Avocado Fiesta Pops 180

Lemon Zest Yogurt Cake 181

Cheesecake 182

Strawberry Cream Gummies 184

Blueberry Chia Pudding 185

Drinks 186

Citrus Electrolyte Refresher-Electroaide 186

Peanut Butter and Jelly Protein Smoothie 187

Dressings and Sauces 188

Butter 188

Cilantro Lime Chili Butter 189

Magic Olive Oil and Vinegar Dressing 190

Creamy Cheese Sauce 191

Bolognese 192

Resources 194

Selected References 204

Index 208

Acknowledgements 215

About the Author 216

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