30-day Keto Meal Plan + Complete Guide for Lasting Weight Loss and Lifelong Health with “The Keto Beginning” (my newest book!)

September 23, 2014 By Leanne Vogel November 3, 2018

An exclusive peek at the first chapter, table of contents + presale event for my newest digital book, The Keto Beginning: Complete Guide & 30-day Meal Plan.

My life has been flip turned upside down. I’ve lost over 20 pounds in 2 months eating more dietary fat than I ever thought possible. The more fat I eat, the less I weigh, the stronger I am, the healthier I become. It’s blowing my mind.

I have experimented this way, and that, documenting what really works and what doesn’t. Using nutritional ketosis, I’ve cracked the code on healthy weight loss and I’ve bundled it all up in my newest digital book (and meal plan).

My new digital book, The Keto Beginning is a complete guide and 30-day meal plan on how to live a ketogenic, dairy-, gluten-, grain-, sugar-free, whole food-based life. It is brimming with the strategies and vibrant high-fat, low-carbohydrate recipes that I used to effortlessly switch into a state of nutritional ketosis – where my body now burns FAT as energy instead of glucose.

The Keto Beginning is a thorough, step-by-step guide on becoming a fat-burning machine (like me!).

Book available now…

<<Get your copy of The Keto Beginning>>

The Keto Beginning Table of Contents

Chapter 1: Introduction to a New Way

Chapter 2: My 30-day Experience (with day-by-day journal)

Chapter 3: 5 Things I Wish I’d Known

Chapter 4: How I Found My Macros (and how you can, too)

Chapter 5: Ode to Fats

Chapter 6: The Macro-Rana Dance

Chapter 7: What to Watch For (common grocery shopping mistakes)

Chapter 8: Power Supplements for Every Day

Chapter 9: Lessons on Low Blood Pressure

Chapter 10: Testing, Testing, 1-2-3 (ketone and glucose monitoring)

Chapter 11: 16 Actions That Increase + Decrease Ketones

Chapter 12: Workout Regime + Performance

Chapter 13: Eating Schedule + Intermittent Fasting

Chapter 14: After the 30 Days…

Chapter 15: 30-Day Shopping Lists

Chapter 16: 30-Day Meal Plan (dairy-free, gluten-free, grain-free, sugar-free, legume-free)

Chapter 17: 30-Day Recipes

… over 150 pages of pure, awesome! And all recipes are paleo-friendly ;)

Book available now…

<<Get your copy of The Keto Beginning>>

The Keto Beginning Sample Chapter

I’m in the best (hottest) shape of my life. The kind-of-hot that makes you want to pinch yourself to validate if what you’re experiencing is actually real life. I don’t count calories, I dip my bacon in mayonnaise and snack on jars of almond butter with zero quilt.

My body has found it’s happy place. Weight loss is effortless (I’ve lost 20lbs in 2 months), my skin is glowing, and I’m not a slave to pack-along snacks, cravings or energy lulls anymore. Nirvana.

The secret? Nutritional ketosis – where the body switches from burning glucose as energy to burning fat. In this state, the body becomes a fat-burning machine, effectively breaking down fatty acids into ketone bodies that are used; even by the brain, as fuel.

This is nutritional ketosis, not to be confused with diabetic ketoacidosis – a dangerous condition where ketones spike and blood sugar increases to alarming rates. This occurs primarily in diabetic type 1; and sometimes 2, patients who are not receiving sufficient insulin to bring glucose into their cells. Regardless of how low carbohydrate intake is, a person with a normal pancreas CANNOT enter diabetic acidosis because even a trace amount of insulin will keep ketone levels at a safe level. Having said that, there are 3 people that should NOT play around with nutritional ketosis except under the care of a professional – pregnant women, diabetics (type 1) and individuals with kidney disease or kidney imbalance.

All that glucose with no place to go but to be transformed into triglycerides and stored in your blood. All forms of carbohydrate – fruits, vegetables, grains, sugars and anything starchy – are primarily broken down into glucose and stored in your body as glycogen. When you have more glycogen than what’s needed for immediate energy, your body will store excess in the liver, then the muscles and; if everything is full, the excess is converted into triglycerides and stored in your blood. Psst… this is not a good thing.

In nutritional ketosis, your body becomes a fat-burning machine, effectively breaking down fatty acids into ketone bodies that are used, even by the brain, as fuel.

When your body is “deprived” of glucose; achieved when carbohydrate intake is decreased and protein intake is moderated, you switch to using fat as energy. This process – of using fat as fuel – produces ketone bodies that are converted into substrates for the Krebs Cycle (energy production). Once you’re in nutritional ketosis, the storage of triglycerides in blood no longer applies. Blood sugar and insulin levels are reduced, levels of HDL cholesterol increase, and the visceral fats around your vital organs are “eaten up”.

We’re tripping the metabolic switch, leading to so much more than just weight loss.

It’s about more than weight management. Ketone bodies are a reliable fuel for our body (we have endless stores). Our brain loves it, our heart loves it, our hormones love it, our cells thrive on it.

The Keto Beginning proves that following a paleo-friendly, low-carbohydrate, high-fat eating style can be done without dairy, with loads of whole foods and focus on benefiting the body, long-term.

MY INTENTION

This book is meant to highlight how easy and effortless living a dairy-free keto life can be.

I am not a scientist. I am a nutrition educator with an outrageous interest in self experimentation. I’ve listed medical studies, papers and resources in the back. After you’ve read a couple, I have a strong suspicion that (like me) you’ll begin to see the holes in the low-fat, high-carb approach we’ve fallen victim to. The science just don’t add up! The Keto Beginning documents everything that I experienced in the first 30 days of getting into and maintaining a state of nutritional ketosis. Because my body is likely different than your body, you may experience something completely different. And that’s cool. I hope this guide acts as a safe and healthy jumping off point for you.

There aren’t a lot of “recipes” in the meal plan. Why? Because this is an introduction to nutritional ketosis. I found that; when I was first getting started, I had no idea what 75% fat, 10% carbs and 15% protein looked like on a plate, let alone what it felt like in my body.

With 30 days of eating very simple meals, I built a strong base (a feeling and an eye) for what my eating pattern looked and felt like – on a plate, and in my body. Getting hung up with fancy recipes, make-ahead meal prep and the combination of oodles of ingredients makes it harder to fully understand what exactly is going on in your body, and how you truly react to the meals you’re eating.

If you’re looking for a ketogenic guide with endless recipes with combinations of ingredients this way and that, this is not the book for you.

If you are ready to make a lifestyle change by building a solid base of understanding so that you can live your life with nutritional ketosis quietly running in the background, The Keto Beginning is here to support your journey.

You are ready. And I am here to guide you all the way through.

Book available now…

<<Get your copy of The Keto Beginning>>

This entry was tagged: cookbook, eating high-fat, eating keto, eating low-carb, fat-adapted, keto, keto basics, keto diet, keto life, ketosis, low-carb paleo, what is keto