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A professional, scientifically-proven program specifically designed for rapid and lasting fat loss.
CONTENTS
Before You Start............................................................................2 Welcome to KetoSlim. ....................................................................3 Why Other Diets Fail......................................................................4 Why Lose Body Fat?......................................................................5 How KetoSlim Works......................................................................6 Is Ketoslim Effective?.....................................................................7 The KetoSlim Dietary Program.......................................................8 Personal Meal Planner................................................................13 KetoSlim Checklist......................................................................17 Nutritional Support. ......................................................................18 Frequently Asked Questions. ........................................................21 KetoSlim Snack Ideas.................................................................24 KetoSlim Shopping List................................................................25
WELCOME TO KETOSLIM
Have you tried countless weight loss diets but failed to get results? Ever wondered why weight loss diets are often unsuccessful? Do you know how to switch on your bodys natural fat burning process? It is time to answer these important questions! Welcome to safe and effective fat loss. Your Healthcare Practitioner has recommended you follow one of the most scientifically advanced and effective fat loss programs. Many people try weight loss programs without positive long-term results. KetoSlim helps overcome many of the problems associated with these programs and finally enables you to lose weight and keep it off. Take care of your body. Its the only place you have to live - Jim Rohn THE KETOSLIM DIFFERENCE Professional Care Your Healthcare Professional has recommended KetoSlim. Make sure you maintain regular contact with your Practitioner. To ensure success it is essential that a qualified Healthcare Professional support you through the program and monitor your progress. Nutritional Support Depending on your specific requirements, your Healthcare Professional will recommend some additional nutritional support for you. You will find some explanations of these support products in this booklet. It is important to realise that these products may offer many personal benefits beyond improved fat loss. Your Practitioner will advise of the correct supplementation and dosage schedule for you. What to Expect During the first few days you may become a little tired, however, after three to four days most people experience greater energy and satisfaction. If you experience any unusual changes in your health talk to your Practitioner as they may be easily corrected. 3
Calorie Restriction
Reduced Metabolism
OVERWEIGHT
Most calorie restriction diets dont deal with the underlying metabolic and hormonal problems that inhibit fat loss. KetoSlim does.
When your bodys blood sugar and insulin levels are low enough you will switch to a higher level of fat burning. This is the secret to KetoSlim. To burn fat you need to restrict high glycaemic load foods to a level where your body will produce less of the hormone insulin thereby increase the rate of fat burning. Eating less food is not the answer; you need to specifically reduce the high glycaemic index, carbohydraterich foods in order to switch on fat burning.
IS KETOSLIM EFFECTIVE?
KetoSlim is very effective and will enable you to lose - 2 kg of fat per week without feeling hungry. Many people have achieved greater fat loss than they ever thought possible using the KetoSlim program. These people have also maintained their muscle mass, which means they can maintain their weight loss. KetoSlim: Increases fat burning; Reduces fat production; Maintains muscle mass; and Increases energy. The following study is an excellent demonstration of the effect of carbohydrates on fat loss. This research study was done on a group of obese people (average weight of 147.8 kg) who went on a ketogenic fat loss program like KetoSlim. They lost on average 2 kg of fat per week each. Figure 3 shows their average fat loss on this program was dramatic for the first eight weeks. Then, when they added in just a small amount of carbohydrate to their diet (equivalent to only three pieces of white bread per day), we can see that carbohydrate slowed fat burning. This study shows that a ketogenic diet quickly reduces fat in severely obese individuals. This also shows how a small amount of carbohydrate can dramatically reduce the rate and amount of fat loss.
If you can imagine it, you can achieve it. If you can dream it, you can become it. - William Arthur Ward
Please note that 110 g or 90 g of protein refers to 110 g or 90 g of pure protein, not to 110 g or 90 g weight of protein-containing foods. Protein-containing foods include meat, nuts, cheese, soy foods, eggs and fish. There are two ways you can determine your protein allowance; The Set Meal Planner; Making your own meal plan using the Protein Content of Foods Table and the Personal Meal Planner. To make things easy, Tables 1 and 2 on pages 10 and 11 are Set Meal Planners. Alternatively, you can structure your own meal plan using your Personal Meal Planner on page 13 and the KetoSlim recipes at the back of this booklet (see www.ketoslim.com.au) and the Protein Content of Foods Table on page 12. This table details the protein equivalent of suitable protein-rich foods so you know exactly how much protein you are getting from your meals and snacks. To help you with suitable snacks, a list of Keto Snacks can be found on page 24 of the booklet.
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Lunch Snack Dinner Creamy Chicken Coleslaw (30 g)* Thai Red Curry Fish with Lime and Asian Vegetables (30 g)* Traditional Italian Meatballs (30 g)* Tuna Treasure Salad (30 g)* Mayan Avocado Salad (30 g)* Quiche Delight (30 g)* Almonds 50 g (10 g) 1 Keto Bar (20 g) Brazil nuts, 70 g (10 g) KetoSlim Smoothie, 1 serves (10 g) Keto Bar (10 g) Chicken Fajita Casserole (30 g)* Veal Escalopes with a Side of Salad (30 g)* San Choy Bow (Pork Mince in Lettuce Cups) (30 g)* South American Style Chicken Salsa (30 g)* Lamb Cutlets with Vegetables (30 g)* Chocolate mud cake, 1 slice (10 g)* Mediterranean Salad (30 g)* A 100 g can of flavoured tuna (20 g) Basic 15 min Stir Fry (20 g)*
TABLE 1 Meal Planner for 110 g protein per day (approximate protein content of meals indicated in brackets).
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Grilled Pepper Steak with French Beans and Lemon Butter Sauce (30 g)*
TABLE 2: Meal Planner for 90 g protein per day (approximate protein content of meals indicated in brackets).
Lunch Snack Dinner
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Breakfast
Snack
Stack of Choice (20 g)* Chicen Caeser Salad (20 g)* Tuna Treasure Salad (20 g)* Fresh Garden Salad (20 g)* Mayan Avocado Salad (20 g)*
Thai Red Curry Fish with Lime and Asian Vegetables (20 g)*
Veal Escalopes with a Side of Salad (30 g)* San Choy Bow (Pork Mince in Lettuce Cups) (30 g)* South American Style Chicken Salsa (30 g)*
1 Soy Keto Bar (10 g) Chocolate mud cake (10 g)* 1 slice Brazil nuts 70 g (10 g)
Walnuts 70 g (10 g)
Grilled Pepper Steak with French Beans and Lemon Butter Sauce (30 g)* Baked Fish with Toasted Almonds (30 g)*
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Table 3 - Approximate Protein Content of Foods (All food weights are cooked weights)
10 g Eggs (small to medium) Chicken breast Chicken leg (small) Chicken thigh Turkey breast Turkey (other meat) Veal Minced beef Steak Lamb Ham/Pork Fish (white) Tuna (canned) Salmon (canned) Salmon (smoked) Salmon (fillets) Scallops Prawns cooked Cheese, Cheddar Cheese, Cottage Cheese, Ricotta Cheese, Fetta Soy, Tofu Nuts, Almonds Nuts, Walnuts Nuts, Brazil Keto Bar Soy Keto Bar Ketoslim Ketoslim Soy 1 egg 35 g 1 leg 35 g 35 g 40 g 35 g 40 g 35 g 35 g 35 g 40 g 50 g 45 g 45 g 40 g 45 g 45 g 40 g 60 g 100 g 40 g 85 g 50 g 70 g 70 g
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20 g 2 eggs 70 g 2 legs 40 g 70 g 80 g 70 g 80 g 70 g 70 g 70 g 80 g 100 g 90 g 90 g 85 g 90 g 90 g 80 g 120 g 200 g 80 g 165 g 100 g 140 g 140 g 1 bar 2 bars 2 serves 2 serves
30 g 3 eggs 100 g 3 legs 80 g 100 g 120 g 100 g 120 g 100 g 100 g 100 g 120 g 150 g 135 g 135 g 125 g 135 g 135 g 120 g 180 g 300 g 120 g 250 g 150 g 210 g 210 g 1 1/2 bar 3 bars 3 serves 3 serves
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Step 2: Adequate Carbohydrate Reduction of high carbohydrate, high glycaemic load foods is necessary to switch on fat burning. Your carbohydrate food allowance is 2 cups of low carbohydrate vegetables per day. 3 cups of salad vegetables per day. 1 piece of low carbohydrate fruit per day. The low carbohydrate vegetables and salad vegetables are listed below. It is best to use a variety of vegetables and combine your vegetables with meals. Low carbohydrate Vegetables Avocado* Alfalfa Asparagus Bean sprouts Beans, green Bok Choy Broccoli Brussels Sprouts Capsicum Carrots* Cauliflower Coleslaw, dry Eggplant Garlic Ginger Leeks Parsley Peas* Pumpkin* Radish Shallots Snow peas Squash Tomato* Zucchini * Limit to one cup (raw) daily (total combined) Salad Vegetables Asian greens Celery Fennel Mesclun mix Onions Spinach Watercress Cabbage Cucumber Lettuce Mushrooms Rocket Sprouts
Recommended Low Carbohydrate Fruits Apples Blackberries Blueberries Cherries Apricots Grapefruit Lemons Melons Mulberries Peach Strawberries Limes Raspberries Passionfruit 14
Step 3: Adequate Good Fat Good fats are those found in foods such as fish, nuts, seeds and coldpressed vegetable oils. These dietary fats will help you burn body fat. Your allowance of good fat is: A small handful or of a cup of nuts and seeds daily, plus 2 tablespoons of recommended vegetable oils for food/cooking, plus 2 teaspoons of Meta Oil daily. The best oil to use for cooking is cold-pressed extra virgin olive oil, however, other cold-pressed oils can also be used. Macadamia nut, olive, sesame, walnut and flaxseed are good choices. Always make sure these oils are bought fresh and kept refrigerated. Use these oils in salad and other dishes. Meta Oil is included for its fatty acid content. Essential fatty acids form an important part of KetoSlim because these oils support fat burning by increasing the natural energy cycles in the body (thermogenesis). You can add Meta Oil to your diet as a salad dressing, in smoothies, cold food or just take it off a teaspoon. Recommended Nuts and Seeds Almonds Macadamia Walnuts Sesame seeds Hazelnuts Flax/ Linseeds Sunflower seeds Brazil nut Pepitas Peanuts Pine nuts Unsweetened Nut Butters made from the above. RECOMMENDED VEGETABLE OILS Olive Oil Flaxseed Oil Sesame Oil Peanut Oil Walnut Oil Macadamia Oil *Cold pressed oils are preferrable. Step 4: Adequate Exercise During KetoSlim it is best to undertake light to moderate exercise for 30 minutes most days of the week. Gentle to brisk walking is an excellent choice, enjoyable, easy to undertake and requires minimal effort. Speak to your Practitioner about Your Guide to Exercise, an easy to use booklet that is designed to help you design and implement an exercise regime that suits your individual needs. 15
Step 5: Measure your Ketones Daily Ketones are a natural product of fat metabolism. You can measure ketones to ensure you are efficiently burning fat. KetostixTM determines the amount of ketones your body produces by measuring them in your urine. Measure and record your ketones twice daily, before breakfast and before dinner. Simply follow the instructions on the KetoStix pack. Your ideal fat burning range is between Trace and Small. If you are outside this range, you need to speak to your Practitioner who will advise you on how to achieve the best results.
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KETOSLIM CHECKLIST
The KetoSlim 5 steps to success are summarised as follows. Make sure you read the details of each step carefully and visualise the new, lean you! Step 1: ADEQUATE PROTEIN Eat a low-carbohydrate protein-rich food at each meal, and twice daily as a healthy snack. Step 2: ADEQUATE CARBOHYDRATES 2 cups of low carbohydrate vegetables per day. 3 cups of salad vegetables per day. 1 piece or of low carbohydrate fruit per day. Step 3: adequate Good Fat A small handful or cup of nuts and seeds daily. 2 tablespoons of recommended vegetable oils per day. 2 teaspoons of Meta Oil daily. Step 4: adequate Exercise Light to moderate exercise (e.g. walking) for 30 minutes most days of the week is recommended. Step 5: Measure your Ketones Daily Measure your ketones twice daily, before breakfast, and before dinner.
The difference between try and triumph is just a little umph! - Marvin Phillips
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NUTRITIONAL SUPPORT
Nutritional support forms an integral part of KetoSlim. The correct supplementation, as determined by your Healthcare Practitioner, can reduce cravings, improve your energy and wellbeing, help maintain your protein intake and improve the efficacy of your fat loss. Keto Bars Looking for a convenient low carbohydrate protein-rich snack? Keto Bars are the answer! These delicious chocolate coated bars have been specifically designed to support fat loss on KetoSlim. Keto Bars come in a choice of three delicious flavours: Cherry Coconut, Caramel and Soy Hazelnut Crunch. Keto Bars can help to satisfy a sweet craving. They are covered in chocolate, contain beneficial fibre and appetite-reducing protein. Keto Bars have been specifically designed as a convenient snack. If you have trouble finding time to prepare food just grab a Keto Bar. Perfect for people on the go! Keto Bars are best stored in the fridge. Keeping them cool improves the taste and keeps them fresh. Remember, chocolate melts so dont leave them where they might get too hot.
Ketoslim shakes There are a number of easy-to-prepare protein powders available for use as quick, low-carbohydrate, protein-rich snack. These KetoSlim shakes can also be used in recipes such as a tasty breakfast smoothie. KetoSlim powder has been specifically designed so that when mixed with just water it makes a great tasting, creamy and satisfying drink. KetoSlim powder comes in three flavours (Chocolate, Vanilla and Strawberry). Different choices mean more variety so you dont get bored with one flavour (also available in Soy). Mix KetoSlim powder up in a Metagenics shaker for quick easy and satisfying snack. The Metagenics shaker is easy to use, simply add water, pour in your KetoSlim powder shake and serve. Blend KetoSlim powder with half a cup of your favourite berries, a sprinkle of cinnamon or maybe a sprig of fresh mint for a delicious breakfast or dessert. The KetoSlim powder range is made from the very highest quality, low allergy whey protein isolate. A soy based option is also available. KetoSlim Plus powder is a specialised formula designed to assist with healthy blood glucose regulation while providing extra beneficial dietary fibre.
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Essential Fatty Acids Fats dont necessarily make you fat. In fact, the right type of fats can help you lose body fat! Supplementing your diet with specialised fats such as fish oil, flaxseed, sesame oil and conjugated linoleic acid (CLA) may enhance your fat loss by increasing the chemical reactions necessary for fat burning. That means by consuming these specific healthy fats you can actually enhance your fat loss. As part of the KetoSlim program you will need to take 2 teaspoons daily of Meta Oil. Meta Oil contains a combination of the healthy fats specifically designed to help in fat loss. Magnesium Supplementation While on KetoSlim it is recommended that you use Fibroplex Plus daily to prevent deficiencies in important minerals such as magnesium. Fibroplex Plus is a powdered supplement containing vitamins, minerals and amino acids to help support energy production and general health and vitality.
Available in Lemon/Lime, Orange, Rasberry and Tropical.
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choose red wine or white spirits with sugar free mixers (e.g. soda water or diet drinks) as these beverages are particularly low in sugars and are less likely to stop you burning fat. I must have my regular coffee will it stop me burning fat? Coffee promotes the production of the hormone insulin which works to switch off fat burning. However, for some people one cup a day sweetened with Splenda may be OK. It is best to keep coffee as a reward or treat. If you drink more than one cup daily speak to your Practitioner about reducing your intake as suddenly stopping may have negative effects such as headaches and mood changes. I cant live without chocolate how am I going to cope? On KetoSlim many people see old cravings disappear. Keto Bars are a great way to satisfy a craving as they supply both chocolate and appetite reducing protein. They are coated in real milk chocolate. Chocolate craving may also be a sign of magnesium deficiency something your Practitioner can help you correct. I am still hungry is there anything I can do to control my appetite? After one week on KetoSlim program people generally have a reduced appetite, however the best way to reduce excess appetite is to use food. Here are three proven tips to reduce your appetite: Have a protein-rich snack. Protein is extremely satisfying. Take a fibre supplement such as MetaFibre and drink plenty of water to fill you up. Eat your salad greens as an entre this will help you feel more satisfied and eat less during your meal. I love exercise can I exercise for more than 30 minutes a day? You will need to increase your fruit in take if you are exercising a lot. Take and extra cup of low carbohydrate fruit within two hours of exercise. Keep an eye on your ketone readings and if you are higher than Small, cut back on the exercise until you speak to your Practitioner. I have finished KetoSlim and am wondering where to now? After losing your excess fat you will be looking better and feeling better than ever before! Taking care to maintain your new body is essential because it can be easy to drift back into old habits. Maintain regular visits with your Practitioner they can help you keep the fat off and stay healthy by recommending the most appropriate Your Guide to Wellness 22
diet for you (e.g. a controlled carbohydrate eating plan such as The Wellness Diet) and addressing other important factors such as stress and food cravings. Arent too many eggs bad for you? The humble egg is the source of much negative scrutiny because of naturally occurring cholesterol. However, eggs are a low cost source of high quality protein, vitamins and minerals. One study (Katz DL, et al. International Journal of Cardiology. 2005) has shown that that regular egg consumption (2 eggs daily for 6 weeks) has no negative effects on blood cholesterol. Furthermore, eggs enriched with omega-3 fatty acids have been shown to have positive cardiovascular benefits (such as increasing levels of the good HDL cholesterol). In fact three omega-3 enriched eggs provide approximately the same amount of omega-3 as one meal of fish. Is KetoSlim a fad diet? Fad diets are typically considered to be the latest craze but low carbohydrate diets are by no means a new dietary practice. The amount of carbohydrate consumed through the majority of human history is considered to be quite low compared to modern standards. An increase in dietary carbohydrate and the introduction of simple sugars are implicated as risk factors in the development of many modern diseases. Is KetoSlim safe? There is a large body of scientific data supporting the use of low carbohydrate diets in disease management and fat loss. Claims that low carbohydrate diets are dangerous are suggested by world experts to be ill founded. Contrary to popular criticism, low carbohydrate diets containing high levels of vegetables and fruit, and ample lean animal protein have no significant effect on kidney function, bone mineral loss, heart disease or bowel cancer. In fact, there is evidence to suggest that this type of eating may protect against all of these problems.
There is a lack of scientific evidence for the criticisms commonly laid against very-low-carbohydrate diets. - Jeff Volek PhD RD and Eric Westman MD MHS.
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Fruit
Avoid Processed meats such as Salami, Spam and Sandwich meats. Processed or crumbed seafood such as Nuggets, Seafood extender and Fish fingers. Processed or crumbed poultry such as Nuggets and Sandwich meats. Any oil that is not cold-pressed. Sunflower, safflower and mixed vegetable oil.
Vegetable oils All cold-pressed vegetable oils including Olive, Coconut, Sesame, Walnut, Flaxseed and Macadamia oils.
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Enjoy All herbs, seasonings and spices. Curry paste, Coconut milk, Egg mayonnaise, Eggplant dip, Fish sauce, Herb infused oils, Horseradish, Hot pickles, Hot chilli sauce, Lemon juice, Lemon pepper, Lime juice, Mustard, Olives, Pesto, Salad dressing (no added sugar), Soy sauce, Tabasco, Tahini, Tamari, Vinegar, Wasabi, Worcestershire sauce. All teas including Black, Chai, Green, Peppermint, Rosehip and other herbal teas. Soda water.
Avoid Table salt, Hummus. Sauces and condiments with added sugars such as Sweet Chilli, Tomato and BBQ sauce.
Beverages
Drinking chocolate, Sweetened coffee blends. Soft drinks, Cordials, Fruit juices, Flavoured milk. Avoid Custard, Fruit cheese, Ice cream, Milk, Yoghurt.
Enjoy Blue vein, Brie, Camembert, Cream, Cottage, Ricotta and Fetta cheese. All hard (yellow) cheese including Colby, Cheddar, Edam, Halloumi, Jarlsberg, Mozzarella, Parmesan, Pizza, Romano, Swiss. Butter and Cream. Soy milk (no added sugar), Miso, Tofu and Tempeh. Sucralose AKA Splenda (955), Stevia (available at health food stores).
Soy yoghurt, Sweetened soy milk. Sugar, Molasses, Honey, Fructose, Fruit concentrates, Xylitol. All artificial sweeteners except Sucralose e.g. Aspartame (951).
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CONTENTS
Keto Breakfast Recipes...................................................................5 Katys Sensational Keto Pancakes.............................................6 Pumpkin Pancakes....................................................................7 Basic Muffin Mix.........................................................................8 Pecan and Cinnamon Apple Muesli.........................................9 Microwave (mock) Porridge......................................................10 Delicious Berry Smoothie.........................................................11 Strawberry and Silken Tofu Smoothie.......................................12 Protein Powered (mock) Porridge............................................13 Fluffy Scrambled Eggs with a Side of Fruit...............................14 Mexican Style Scrambled Tofu................................................15 Basil Tomatoes and Sauteed Ham..........................................16 Eggs Florentine........................................................................17 Chicen Sausage and Sauteed Vegetables............................18 Quick Spanish Omelette.........................................................19 Smoked Salmon Omelette......................................................20 Roast Vegetables and Smoked Salmon..................................21 Fetta, Pumpkin, Zucchini and Red Capsicum Fritatta.............22 Pesto, Pinenut, Ricotta and Vegetable Stack..........................23 Pauls Palaeolithic Pan-Fry.......................................................24 Zucchini Fritters........................................................................25 Stack of Choice......................................................................26 Cheesy Scrambled Eggs.........................................................27 Baked Spinach and Egg Birds Nests.......................................28 Keto Snacks and Recipes.............................................................29 Grilled Mozzarella, Eggplant and Sun Dried Tomato...............30 Tuna-Cheese and Celery Sticks..............................................31 Spinach and Chicken Stuffed Mushrooms..............................32 Lemon Chicken Nibbles..........................................................33 Soy and Garlic Kebabs...........................................................34 Quiche Delight........................................................................35 Garlic and Soy Chicken Drumsticks........................................36 Lemongrass and Chilli Chicken Drumsticks.............................37 Tuna Treasure Salad................................................................38 Fresh Chicken Keto Salad.......................................................39 Chicken Caesar Salad............................................................40
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Mediterranean Salad..............................................................41 Mayan Avocado Salad...........................................................42 Chicken Waldorf Salad...........................................................43 Creamy Chicken Colesaw......................................................44 Keto Lunch/Dinner Recipes...........................................................45 Baked Fish with Toasted Almonds............................................46 Orange Sea Scallop Salad.....................................................47 Asian Style Fish and Sesame Mushrooms................................48 Thai Red Curry Fish with Lime and Asian Vegetables...............49 Grilled Salmon Steaks with Dill Butter Sauce on a bed of Fresh Rocket.....................................................................................50 Nut Crusted Fish and Salad Greens........................................51 Seared Steak with a side of Garlic Zucchini............................52 Veal Scallops with a side of Salad...........................................53 Lamb Cutlets with Vegetables.................................................54 Mammas Meat Loaf...............................................................55 Hearty Winter Pot Stew.............................................................56 Thai Lime and Sesame Stir-Fry.................................................57 Grilled Pepper Steak with French Beans and Lemon Butter Sauce......................................................................................58 Traditional Italian Meatballs....................................................59 Chicken Fajita Casserole........................................................60 Marsala Chicken Vegetable Curry..........................................61 Seasoned Turkey with Shredded Cabbage............................62 South American Style Chicken Salsa.......................................63 Thai Green Chicken Curry with Steamed Vegetables.............64 Wok Fried Ginger Chicken and Almonds................................65 Home Style Chicken Soup.......................................................66 Pork Tuscany Treat...................................................................67 Pork Fillet with Spicy Cabbage...............................................68 San Choy Bow (Pork Mince in Lettuce Cups)..........................69 Mock Mashed Potatoes..........................................................70 Cauliflower Rice Substitute......................................................71 Walnut Flat Bread....................................................................72 Basic 15 Minute Stir-Fry............................................................73 Keto Dessert Recipes....................................................................75 Chocolate Mud Cake.............................................................76 Lemon and Almond Cake.......................................................77 Blueberry and Ricotta Crepes.................................................78 Keto Recipe Quick Guide.............................................................79
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ketoslim recipes
The following recipes will help you to create meals that are tasty, nutritious, and will keep you burning fat. You are free to change the amounts of protein in each recipe to suit your requirements. The www.ketoslim.com.au website has more recipes to help you make up your meal plans.
pUmpkin pancakes
Great for breakfast or dessert Ingredients 1 egg 1 /2 cup pumpkin 1 /3 cup flax seed meal 3 scoops Vanilla Ketoslim 1 tablespoon butter teaspoon vanilla essence 2 tablespoons sour cream Splenda sweetener to taste teaspoon cinnamon teaspoon nutmeg teaspoon ginger powder teaspoon ground clove teaspoon baking powder teaspoon baking soda Method In a food processor blend pumpkin, butter, vanilla, and sour cream until smooth. In a medium bowl, lightly beat the egg. Blend in pumpkin mixture. In a separate bowl mix together all dry ingredients and combine wet and dry ingredients. Mix well. On a lightly oiled fry pan, dollop out about 1/3 cup of batter to make each pancake. Covered mixture will keep for a couple of days in the fridge. Protein count per serve: 20 g Makes 6 pancakes (2 serves)
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eggs florentine
A very popular continental breakfast Ingredients 1 cup washed, fresh spinach leaves 2 tablespoons freshly grated parmesan cheese Sea salt and pepper to taste 1 tablespoon white vinegar 2 eggs Method Microwave spinach in a microwave safe bowl or steam until wilted (3-5 minutes). Sprinkle with parmesan cheese and season to taste. Chop into bite size pieces and place on a plate. Heat a pan of simmering water. Add vinegar and stir with wooden spoon to create a whirl pool. Break an egg into the centre, turn of the heat and leave covered until set (3-4 minutes). Repeat with second egg. Place eggs on spinach and serve. Protein count per serve: 20 g Serves 1
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zUcchini fritters
A great substitute for hash browns Ingredients 1 cup grated zucchini 2 eggs 1 tablespoon olive oil for cooking Sprinkle of nutmeg (optional) Sea salt and pepper to taste Method Combine all ingredients in a medium bowl. Stir until well combined. Heat oil in a large pan over medium-high heat. Mould mixture into medium size balls and press flat into pan with skillet. When brown on one side, turn and cook the other side. Protein count per serve: 20 g Serves 1
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stack of choice
A fast pan-fry and grill recipe Ingredients 2 eggs 2 bacon rashers 40 g hard cheese 1 slice tomato Method Grill bacon. Fry or poach eggs then assemble on plate by starting with egg then bacon then another egg and bacon slice then the tomato and top with the cheese. Grill until cheese has melted. Protein count per serve: 20 g Serves 2
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qUiche delight
Excellent served cold as a snack Ingredients 4 eggs 1 finely sliced medium onion 1 /2 cup grated zucchini 1 /2 cup broccoli 40 g grated hard cheese 35 g chicken strips (cooked weight) Method Combine all ingredients together and bake in moderate oven until quiche is set. Protein count per serve: 30 g Serves 2
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mediterranean salad
A tasty summer salad Ingredients 1 cup salad greens, include bitter greens such as rocket or watercress 1 hard boiled egg Slices of red onion and cucumber 100 g tuna 4 black olives (optional) Optional extras to add variety: Blanched green beans, asparagus, anchovies, avocado, 1 artichoke, fetta, mixed herbs, oven roasted capsicum or eggplant strips, marinated mushrooms. Dressing: Toss salad with one dessertspoon extra virgin olive oil and sprinkle with vinegar (apple cider, red wine or balsamic) or lemon juice. Protein count per serve: 30 g Serves 1 Note: For 20 g protein serve, reduce tuna to 50 g.
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Ingredients
grilled salmon steaks with dill bUtter saUce on a bed of fresh rocket
2 salmon steaks (125 g each - cooked weight) 2 tablespoons extra virgin olive oil 2 cups of rocket leaves (or mesclun mix) Dill butter sauce 60 grams unsalted butter Juice from a freshly squeezed lemon 2 tablespoons dried or chopped fresh dill Method Brush both sides of the salmon with olive oil and grill under high heat for 3-4 minutes per side. Salmon is cooked when the meat is just starting to fall apart. To make sauce: Heat the butter in a small saucepan, stir in the lemon juice and add dill. Spread rocket over a dinner plate, place salmon on top and cover with warm sauce. Protein count per serve: 30 g Serves 2
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grilled pepper steak with french beans & lemon bUtter saUce
Ingredients 2 sirloin or fillet steaks (100 g each - cooked weight) 2 tablespoons extra virgin olive oil Freshly ground black pepper 2 cups French or green beans Lemon butter sauce 60 grams unsalted butter Juice of a freshly squeezed lemon Freshly ground black peeper Method Brush steaks with olive oil on both sides and season liberally with black pepper. Place under a hot grill, at least 8 cm from heat, and grill to taste. While steak is grilling, steam the beans until tender but still firm. Heat the butter in a small saucepan, stir in the lemon juice and freshly ground pepper. Protein Count per serve: 30 g Serves 2
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