- @ketomidas -

Keto to Gold

An ultimate guide to a healthy you

TABLE OF CONTENTS

Intro

How ketosis help you?

First steps to succeed

Tricks and tips

Recipes

1

2

3

4

INTRO

In this book you will get some basic ideas how

to start your Keto-journey and to keep going

until you achieve your goal and being

unstoppable.

Consequently this diet changes your life

better, so you want to make it persistent.

In this case to follow the right steps are

necessary, but you have to enjoy it as well.

Also find out what works for you better and

make it interesting, be creative with the

meals.

2

About the

Author

Virginia Ticia Molnar

Yoga teacher ,blogger and nutrition consultant

@ketomidas

Life is an adventure and good to play it well. I have been through many things , lived in 3 countries. However I was always enthusiastic about health and food. I have started to cook when our mom left us. I was going to Health Science University to be a public health inspector. I went to work abroad to help out my family after my graduation without working in my profession. I have become a kitchen manager in London after 1,5 years. That is where my passion about food started to grow. Afterwards I have done my nutritionist course. I was trying out 5 different diets until I have found the gold, Keto.

How ketosis helps you?

Leads you through the basics to see why is keto a good

choice.

CHAPTER ONE

What is ketosis?

The secrets are revealed.

This is a ketone fueled metabolism what our ancestors

used to have. Basically ketones are those molecules which are

made from fat in your body meanwhile there is no enough

insulin in your body. Hence you burn much more efficiently

energy, like log on the fire.

Just imagine you get longer time without craving sugary

food. It gives a break for that rollercoaster what made your

body weak or even sick. Inflammations are triggered by sugar in

your boy, thus you can have food allergy easily. But when you

are on ketosis, the energy level is stable, feel healthy and no

sleep problems. You become balanced.

Otherwise this kind of eating habit is older than we thought. In

fact more than for 2.5 million years our ancestors were eating

this way until the time the agriculture turned up, around

10.000 years ago.

Therefore it was the secret of them to survive for longer

time without food. Nowadays we do not have the urge to fast

because food is available whole year around. However the

ketosis helps you to stay alert, energetic. You feel efficient for

longer time. It improves your endurance. If you are an athlete,

trainer or just want to loose weight, it is a great way to help

your way to the gold.

Overfeeding is the essence of accelerated

aging; metabolic efficiency is the essence of

longevity.”

Mark Sisson

“

The best thing about ketosis is that you do not have hunger and either feel weak for at least 6-8 hours. Certainly it is necessary to switch your metabolism firstly to get this benefit as well. Moreover when you eat less, you decrease the risk of cancer, heart problems , diabetes and many illness what comes from inflammation.

CHAPTER TWO

FIRST STEPS TO

SUCCEED

CLEAN YOUR CUPBOARD AND FRIDGE FROM CARBS LIKE

• Bread, Pasta, Flour, Grains

• Legumes, Root Vegetables

• Alcohol, Sweet Beverages, Smoothies

• Milk , Processed Cheese And Spreads

• Vegetable Oils (Sunflower, Soya, Corn, Canola)

• Cookies And Sweets

REPLACE ALL THESE FOODS WITH NUTRIENT RICH ONES LIKE

• Healthy fats from olive & coconut oil, butter,

lard, avocado

• Leafy greens and cruciferous vegetables

• Add Greek yoghurt, cream, avocado to your

smoothie

• Swap your grains for vegetables, like lettuce

leaves instead of bread, zucchini noodles and

cauliflower rice.

• Snack some dark chocolate ( 85-90 %), hard

boiled eggs, olives, sardines , nuts or fresh

berries

• Drink mineral water to get all the electrolytes

Skip your breakfast earns you a gold star on the way to ketosis.

It is challenging, but helps you a lot. We do it 2-3

times weekly. However you should do after your

third day to make sure not to fall into a trap and

grab some sugary food.

CHAPTER THREE

TRICKS & TIPS

Look at this diet as a new eating philosophy and enjoy

it.

Focus on the right food choices and notice that if you

are not hungry, you do not have to eat.

Eat lots of nutritious low-carb, high fat food as you

want, feel free to skip and delay meals.

Enjoy local foods, instead of supermarkets.

Eating fat do not make you fat, but help you to burn

the stored fat.

The best strategy to not over consume carbs is to keep

it below 50 gram per meal and for whole day, too.

Sleep enough, but try to go to bed in normal time,

because lights trigger insulin level so you feel hungry.

Exercise gently, and frequently (3/week) with lower

heart rate than 150.

Jogging, walking, swimming, hiking, yoga, weight

lifting are great exercises to stay in aerob fat

burning.

Occasionally you can sprint, that strengthen this

metabolism and you as well.

CHAPTER FOUR

RECIPES

“NOATMEAL” PORRIDGE

Back in our sweet times, we used to eat every

morning porridge with peanutbutter or chiaseed and

topped with any fruitjam. That was a sugar shock for

our brain and body, after 2 hours we were hungry again.

I am so happy to find and share with you this keto

recipe for breakfast idea (instead of oats). Though with

some twist it is a good to go meal. It keeps you full for

4-6 hours.

6 Tbsp Of Nut Or Seeds Flour

Half Cup Of Nutmilk Or 3 Quarter Of Coconut Milk

2 Tbsp Flaxs Or Sesamseed Meal,

2tbsp Coconut Or Almond Flour

1tbsp Chia Seed (Optional)

Chopped Dark Chocolate Or Few Fresh Berries

BREAKFAST

GREEK YOGHURT FREESTYLE

This one was created by my love, Dawid. He used to prepare it every evening for breakfast before work. It was a creamy and rich. Certainly it can be different variety of these ingredients like,

Greek Yogurt (10% Fat) – This Is Always The Base,

3 Tbsp

In Addition

2tbsp Peanut/Almond/Sesamseed Butter

1 Tbsp Dark Chocholate (Chopped)/Coconut Flakes

1 Tbsp Kiwi, Berries, Sugarfree Jam

CHEESY GREEN OMLETTE

1 Tbsp Butter Through Into The Pan (Quickly Gets

Burn, Do On Medium Or Slow Flame)

Smoked Bacon And Salami (As Much You Like, 3-5

Slices To Get More Fat )

5 Eggs (Whisked With Fork Gently With A Splash Of

Cream)

100g Cream Cheese (Add It After The Egg)

3 Handful Chopped Or 5 Frozen Cubes Of Spinach

Tip! You can switch some ingredients to make it your style, but choose well proportion of veggies like mushroom, zucchini, turnip, onion, tomatoes, kale

MIX AND MATCH CHOCO PANCAKES

4 Eggs

4 Tbsp Almond Flour

1 Tbsp Hollandaise Cocoa Powder

1 Tbsp Stevia Sweetener

Dash Of Cinamon

Butter To Fry On

Tip Add some fresh berries, kiwi on a top and unsweetened whipped cream

4 Slices Of Prosciutto

4 Tbsp Goat Cream Cheese

1 Tbsp Chopped Chives

4 Leaves Of Romain Lettuce

2 Piece Of Mushroom

Green Pesto (Homemade)

1-2 Tomatoes

STUFFED PROSCIUTTO Roll into the day with these creamy goat cheese with chives wrapped in prosciutto coat on a romaine boat.

EGG SALAD WITH ALMOND MUFFIN

In the weekend you can plan more time for preparing

your breakfast, but you can do this on the previous

evening as well on weekdays.

5 Boiled Eggs

Homemade Mayonnaise ( 1tbsp Mustard, 1 Egg, 200g

Sour Cream, 1 Tbsp Avocado/MCT Oil, Salt&pepper)

1 Tsp Turmeric

½ Tsp Harissa Paprika

1 Tsp Chopped Fresh Parsley

EGG MUFFIN

1 Egg

3 Tbsp Almond Flour

1 Tbsp Water

½ Tsp Baking Powder

Green Herbs

• Mixed them all in a mug, put it into the microwave for 90 seconds

and flip it out. Wait for few minutes to cool down, meanwhile you

can prepare pan with butter to toast the muffin halves later on.

Afterwards you cut in half, toasted and melted cheese on it, ready to

serve with the fresh egg salad.

MAIN MEALS

BAKED CHICKEN ON TOMATO BED

Any dish for baking is suitable, but I prefer to use the

Jena bowl with a lid, because it keeps the flavors in well.

Warm up the oven for 180 degrees, meanwhile prepare

the dish.

Add first the butter, cut into more cubes and share it

even, through in the tomatoes and spinach as well. Lay

the spiced chicken breast on the tomatoes and spinach.

Put the lid on and place it to the hot oven. After 30

minutes take off the lid, add the grated cheese and bake

it for another 15-20 minutes (do a knife probe to check

the chicken if it’s done). Enjoy it on it’s own or with

cauliflower rice.

500 Gram Chicken Breast Cut In 4 Bigger Half

13 Tbsp Butter To Share On The Base Of Dish

2 Bigger Tomatoes Cut In Quarters

3-5 Handful Spinach

Province Herbs Mix

Grated Hard Cheese On The Top

FISH WITH DILL & PURPLE CABBAGE

The best choice is to have any sea fish., whichever you like

better. Simply add the butter to the dish, halved brussel

sprout, chopped olives, spring onion and beetroot.

Turn the oven on, let it to warm up to 200 degrees. Place

the bowl with a lid or baking tray with a foil on the top.

Bake it for 20 minutes, remove the cover and add the

grated cheese, bake until it starts to get brownish

(10-15 minutes more).

500 Gram White Sea Fish

3 Tbsp Butter

Mustard And Dill To Marinate The Fish

Half Cup Of Chopped Olives

2-3 Spring Onion

2 Head Of Beetroot (Cooked)

KETO SANDWICH

There are days, when you have less time to

prepare, then this sandwich is going to be handy.

You can have some left-over meat or crispy bacon.

When you choose the salad leaves, make sure they are

big enough to handle the fillings. Also do not separate

one by one, 2-3 layers can stay together to make a more

stable sandwich “bun”.

Tip!

You can change the cream cheese to pesto or any

hard cheese and add some extra veggies like

cucumber or tomato slices. You can become creative

here easily, just keep in my the ratio.

Iceberg Lettuce ( 4- 6 Slices)

Cream Cheese To Spread

Shredded Purple Cabbage

Pork Loins, Crispy Bacon Or Chicken

Breast

ITALIAN STYLE TUNA SALAD

This is a light summer meal which we even like to take

with us to the beach , in Kryspinów . We always had a

great time there, the sunsets and a lovely terrace

restaurant with keto-friendly cold beetroot cream soup

with eggs and bacon crisps.

These ingredients are easy to find for a low budget.

Firstly take a half head of iceberg lettuce and

chop it to bigger chunks. It helps to get more

sauce on your bites.

250 Gram Tuna

3 Fresh Santorini Tomatoes Chopped To Cubes

150 Gram Mozzarella

1 Avocado Sliced

Olive Oil

Apple Vinegar

Fresh Lemon

Basil

MEATBALLS WITH GRILLED VEGGIES

Easily you can make this in any season because it

does not require a grill. A wok is enough to fry it

well to get a crispy crust.

You can add smoke liquid as well if you like that

aroma.

Pork And Beef Minced Meat

Mustard Marinate With Pepper, Cumin, Garlic

– Fry Separately In Coconut Oil

Zucchini, Mushroom, Olives, Onion, Tomatoes

– Fry Them All On The Butter Well

Stick them on a kabob skewers

Serve it with a side salad and home made

mayonnaise (recipe on the next page)

HOMEMADE GOLD MAYO

200 Ml Sour Cream

1 Large Pasteurized Egg

1 Tbsp Mustard

1 Tbsp Lemonjuice

1 Tsp Black Pepper

1 Tsp Seasalt

1 Tbsp Sweetener (Erythritol Or Stevia)

PORK LOINS IN VEGGIE STEW

I always like cauliflowers, but since I have

discovered it can be served many way, but my

favorite is in veggie stew. The smaller chunks/

almost rice size are get soften and give a grate

gravy for the meal.

Half Cauliflower Chopped

3-4 Roman Tomatoes

6-8 Crimini Mushroom

4 Tbsp Sour Cream

2 Heads Of Onion

12 Pork Loins Grilled In The Oven

Marinated In Provence Green Herbs, Pepper

And Olive Oil

Serve with yellow zucchini spaghetti what you

easily can cut your own , but you can do it with a

machine …… as well

PURPLE SALAD

I have made this salad on a warm first autumn

days. We still could sit outside and grill.

One of my friend really loved this one especially, so I

gave her a bunch of it. It is catchy indeed.

2 Cooked Beetroot Chopped

Quarter Of Shredded Purple Cabbage

Half Cucumber Sliced Into Cubes

150-200 Gram Small Gouda Cheese Chunks

3 Tbsp Sour Cream

Olive Oil

Apple Vinegar

FISH ON LEMON BED

It is a light dinner which can be made quickly. Delicate

buttery taste with lemon twist.

150 Gram Butter

500 Gram/ 4 Slices White Fish Fillet

1 Lemon Slices On The Top Of The Fish

1, 5 Tbsp Cream

Sprinkle parmesan cheese and cauliflower rice at

the serving

CHICKEN COLOURFULLY

This meal was just an idea to put all the veggies what I

have found at home, as I felt it will taste good. The

result was heart warming, boyfriend love it to eat

often. Also he says chicken is good with everything, so

I thought he must like this one too. I like to cook

intuitively which gives more authenticity to the meal.

Try to cook with different varieties than I will list

below.

500 Gram Chopped To Small Cubes Chicken

Thighs Fillet

2 Santorini Tomato Chunks

5 Crimini Mushroom Slices

Half Head Of Cabbage, Shredded

200 Gram Brussels Sprouts/Cut In Half

6 Slices of Sundried Tomatoes /Chopped

150 Ml Sour Cream

Grated Gouda Cheese At Serving

KETO QUICHE TARTLETS

I was going to make egg quiche with my new tartlet

baking tray shapes, but I only had one egg. However I

improvised and made it anyway with a correct ratio as

it was in the original recipe. Cheese was melted and

added two slices of bacon in the end of the baking.

48 Gram Almond Flour

32 Gram Melted Butter

1 Egg

Provence Green Herbs

Baked it for 20 minutes and additionally for few

minutes. Put it already on the plate to melt the

cheese in the oven.

Side salad on the next page

Serve with a side of salad

Quarter of cabbage and Tricolor lettuce sliced

Chopped radish (4 pieces)

20 g leek sliced

4 spoons of yogurt

DESSERTS

Even if you are on keto diet, you can enjoy certain

treats, like mug cake, frozen choco cookies...etc. I have

made my first keto cheesecake at Eastern for my

boyfriend’s grandfather birthday. It was chocolaty,

creamy and topped up with plenty of different kind of

berries.

For The Filling

200 Gram Cream Cheese

3 Tbsp Sour Cream

200 Gram Cashew

3 Tbsp Stevia Sweetener

5 Tbsp Unsweetened Cocoa Powder

1 Egg

Mix the almond flour and flax meal, afterwards

put the melted butter to mix it well. Add the fine

chopped pecans and share it on the base of the

baking tray.

Make the cashew creamy with a food blender.

Mix together with the egg and diary ingredients

and slowly add the cocoa and sweetener to the

mass.

Layer it on the crust and bake it for 25 minutes

on 180 degrees.

For The Base:

150 Gram Almond Flour

5-6 Pieces Pecans

4 Tbsp Melted Butter

1 Tbsp Flax meal

FROZEN CHOCO BITES

It is simple and rich, great with coffee and even ideal

for snacking.

3 tbsp melted butter

7 tbsp peanut butter

3 tbsp coconut flakes

1 tbsp Stewia sweetener or erythritol

100 g 85 % dark chocolate

Melt the butter and the dark chocolate, but add

two spoons of water to them. Afterwards they are

melted and the water is gone, just put the rest of

the ingredients to the bowl and mix it well. You can

chop some more nuts to it. Share it to 6 silicon

muffin cups and place them to the freezer for 15

minutes. It is a great treat for you morning coffee to

kick your morning well.

HOT CHOCOLATE

I love to make it in the colder seasons, it warms up our

heart surely. Once I have not had enough chocolate so I

improvised this version, which is our favorite since then.

100 ml cream

100 ml water

50 gram chocolate

3 tbsp unsweetened cocoa powder

1 tbsp peanutbutter

1 tbsp erythritol

1 tbsp butter

Hint of orange peel

Cook them together until gets smooth. Good to mix it

frequently, that helps to thicken it.

Ready to slow down, burn fat

Follow us on @ketomidas to get more tips,

recipes and motivation to make this happen.

Also if you need a step-by-step guide and assist

you meanwhile this journey just contact us.

We make a consultation first what you need.

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