Weight Loss CookBook: Keto Diet, Paleo Diet, Intermittent Fasting and 80 Tasty Recipes: The Ultimate Guide to Help You Lose Weight and Become Healthy Through Proven Tasty Recipes

Copyright © 2021 Elvis Gjoka

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.

Table of Contents

Introduction

Chapter 1: Why You Should Have a Healthy Weight

Better Fertility

Better Libido

Improved Sleep

Low Risk of Many Diseases

Better Mental Health

Easier Movement

Less Risk of Aging Diseases

More Energy

Less Body Aches

Chapter 2: The Facts of Weight Loss

What Exactly Is a Calorie?

Calculating Caloric Output

Basal Metabolic Rate

Thermic Effect of Food

Calculating Caloric Intake

Tracking Your Calorie Intake

Not All Days Are Created Equal

Key Points

Chapter 3: Why You Should Increase Your Water Consumption

How Staying Hydrated Can Trick Your Mind out of Feeling Hungry

Benefits of Water on Your Metabolism

Why You Should Be Drinking Just Water

Chapter 4: The Role of Exercise in Weight Loss

Why it is critical

How to determine your needs

How Much Exercise Do You Need to Be Doing?

Aerobic Vs. Anaerobic

Aerobic

Anaerobic

Chapter 5: Choosing the Best Weight Loss Diet for You

Questions to Ask Yourself When Choosing a Diet

What Diet Plan Is Most Sustainable for You?

What do you think happens?

What Diet Plan Best Promotes Your Overall Health and Wellness?

Is Your Diet Plan Backed by Science and Safety Regulations?

Dietary Programs

Atkins

Mediterranean

Vegetarian or Vegan

Chapter 6: Keto Diet

Benefits of Using Keto Diet

9 MUST Tips for Keto Success

Limit carbohydrates

Calculate calories consumption

Track progress

Manage electrolytes

Drink water

Eat only when hungry

Increase physical activity

Enough Sleep and Rest

Be determined and consistent

The Keto Mindset

Getting Started

19 Lifestyle changes

Reduce your protein intake to half

Listen to your body

Enjoy Variety

Wipe out Sugar-Sweetened Drinks

Cut Back on Bread

Quit Drinking Fruit Juice

Limit Carb Consumption

Keep Your Body Hydrated

Use MCT Oils

Sleep enough

Consume adequate amount of protein daily

Do exercise regularly

Add extra salt to your diet

Clear out your kitchen of carbohydrates

Give up three meals a day

A drizzle of vegetable oil

Check the carbs in your favorite veggies

Do what’s best for your health

Know the risks

Chapter 7: Paleo Diet

14 Benefits of the Paleo Diet

More lean muscle mass

Improved digestive health

Increased longevity

Highly concentrated nutrition

Fewer allergies

Reduced inflammation

Increased energy levels

Healthy weight loss

Reduced risk for disease

Better Sleep Cycles

Provide Vitamins & Minerals

Enhance Brain Function

Increased Insulin Sensitivity

Detox

Chapter 8: Intermittent Fasting

How intermittent fasting works

9 Advantages of Intermittent Fasting

Intermittent Fasting and Autophagy

How Does Autophagy Work?

What Does Autophagy Do?

Using Intermittent Fasting to Induce Autophagy

Chapter 9: Weight Loss Recipes

Breakfast

Muffins Breakfast

Nuts Porridge

Eggs and Ham

Orange and Dates Granola

Turkey Breakfast Sandwich

Breakfast Granola

Choco Chip Whey Waffles

Coco Cinnamon-Packed Pancakes

Magdalena Muffins with Tart Tomatoes

Spinach Shoots Mediterranean Medley

Raspberry Power Pancake

Spinach Sausage Feta Frittata

Meat recipes

Mexican Beef Bowl

Asian Inspired Beef

Filling Beef Dish

Super-Tasty Dinner Meal

Filling Beef Dish

Teriyaki Pork Stir-Fry

Meat Stew with Cauliflower

Steak with Mushroom Shallot Sauce

Tomatillo and Green Chili Pork Stew

Eggplant Parmesan with Chops

Poultry recipes

Chicken Zucchini Noodles

Turkey Spinach Egg Muffins

Chicken Casserole

Turkey Burgers

Stuffed Eggplant Provençale

Chicken Fajita Platter

Cilantro Lime Chicken

Turkey Casserole

Chicken Thighs with Tasty Squash

Chicken and Veggies Stir Fry

Coconut Chicken

Turkey and Bacon Chowder

Seafood and fish

Paleo Salmon

Grilled Calamari

Shrimp Skewers

Smoked salmon and veggies

Roasted Cod

Shrimp and Cauliflower Rice

Smoothies

Blueberry and Soy Smoothie

Blueberry Avocado Smoothie

Blackberry Smoothie

Berry Acai Smoothie

Choco-Coco Milk Shake

Nutty Choco Milk Shake

Choco Milk Smoothie

Creamy Choco Shake

Baby Kale and Yogurt Smoothie

Nutty Arugula Yogurt Smoothie

Soups and Stews

Beef Vegetable Stew

Fish Stew

Spicy Spinach Pork Stew

Cinnamon Beef Okra Stew

Salmon Stew

Beet Carrot Stew

Beef Veggie Soup

Zucchini Soup

Basil Broccoli Soup

Basil Tomato Soup

Vegetables and Grains

Shrimp Green Beans

Cheesy Cauliflower Broccoli Risotto

Tasty Creamy Spinach

Cauliflower Mash

Roasted Broccoli

Stir Fried Broccoli with Mushroom

Flavors Zucchini Gratin

Delicious Pumpkin Risotto

Easy Cauliflower Tabbouleh

Creamy Cabbage

Desserts

Cheesecake Bites

Chocolate Chip Balls

Coconut Bars

Frozen Yogurt

Key Lime Pie

Raspberry Ice Cream

Yogurt Popsicles

Vanilla Berry Mug Cake

Pumpkin Spice Mug Cake

Lemon Coconut Cake

Introduction

Anyone who tells you that losing weight is easy is either completely out of their mind or trying to sell you something. It is not easy. Losing weight takes time, effort, dedication and sacrifice. It also takes a lot of knowledge about food, exercise and what your body needs to maintain a healthy weight.

This book will be your success path to your dream physical look, maintain a healthy weight and enjoy some mouth watering, juicy looking, tummy-feeling-great recipes!

In this book, you'll find recipes to help you lose weight the healthy way! You will find a nutritional breakdown of what you are about to eat and how to prepare and cook it the right way. You will be informed about how many calories you are consuming and which nutrients your body needs.

With this book, you will have access to eighty amazing recipes that will help your body go from storing good fat and burning bad fat or burning bad fat to building good muscle at the same time. This will depend on you, your goals and or your training!

We will help you make a real difference in your lifestyle, help you look and feel better than you ever thought possible! Learn how to eat healthy, lose weight, and feel great about your accomplishments in no time!

Whether you are serious or a beginner about losing weight, then this book will prove to be an invaluable resource. This book is all you will ever need.

Happy reading and we wish you all the best on your journey!

Chapter 1:

Why You Should Have a Healthy Weight

Now, before we get into the rest of this book, let’s consider a very common argument that gets thrown around—but why do you have to lose weight if your weight isn't doing anything but changing your appearance? So many people are taught that our weight doesn’t matter if we are healthy enough. If we don’t feel bad, why should we lose weight? It’s just a number, right?

The truth is, however, that there are actually nearly endless reasons for why you should work to lose weight that are all beyond just what you look like. We are going to go over ten specific reasons that a healthy weight matters just so you can understand the truth—weight is important. Yes, we should avoid discriminating against people for being overweight and yes, people who are overweight deserve respect and dignity just like every other people, but to say that being overweight is healthy or acceptable is wrong—that is like telling people that yes, they should go out and smoke or eat all of the junk food because it doesn’t matter. There are very real repercussions to being overweight, and we are going to look at those now.

As you read through all of these, you will notice that your weight impacts just about every single system in your body. It impacts whether you are able to reproduce and your sex life. It impacts your sleep. It impacts your physical and mental health. There are even all sorts of social implications of carrying around all that extra weight as well that will help to show you that ultimately, the weight does matter. Your body is not meant to haul around extra weight, and with it, the body stops functioning as effectively.

Better Fertility

Your body is designed to reproduce. Male or female, the whole purpose of the body that you have is to make sure that you can make more little people that will continue to populate the world. However, your fertility is dependent upon your weight. The excessive body weight that you have can actually cause all sorts of problems. Women, in particular, who are overweight, tend to have irregular periods and then take longer on average to become pregnant in the first place. They then become more likely to miscarry or have other complications later on as well.

Men