Prologue
Regain your health and diet with the keto diet.
Even though I'm busy, I stick to a sustainable keto diet every day.

Basic Guide_ Finding a Sustainable Keto Diet That's Right for You
10 Keto Diets, Understanding Them Correctly
- Know this first! Blood Sugar Control 3-in-1 Set: Insulin, Glucagon, and Glycogen
What's the first thing you need to know about the keto diet? Ketones, the energy source of the keto diet, and ketosis, the starting point of the keto diet.
Understand the three stages of the keto diet: Classic Keto, Mild Keto, and Low-Carb Diet.
Let's do a sustainable, healthy keto diet together! The choice for busy working couples is a two-step, complex keto diet.

Find the keto diet that's right for you
- Knowing Your Favorite Carb Types: Sugar Addiction vs.
starch poisoning
- A two-week warm-up before starting the keto diet to get my body and hormone levels back on track.
- Find the keto diet that's right for you using the app 'Fat Secret'
- Check your body daily: Weight, condition, blood sugar and ketones

19. Start Your Keto Diet! Grocery Shopping and Recommended Products
28 Tips for a Sustainable Keto Diet


Chapter 1_ Keto diet that is easy to follow even on busy weekdays

All-Purpose Keto Seasonings, Sauces, and Dressings That Are Useful to Make Ahead of Time
34 Sugar-Free All-Purpose Shrimp Sauce Seasoning
Wasabi soy sauce
35 Keto Gochujang
Keto Gochujang
All-Purpose Keto Ssamjang
36 Oriental Dressing
Cream cheese dressing
Mustard Mayo Dressing
Caesar dressing
Dijon mustard dressing
38 Keto Mayonnaise
Sriracha mayonnaise sauce
Wasabi mayonnaise sauce
Lemon mayonnaise sauce
40 Tartarus
Toowoomba Source
41 Perilla Leaf Pesto
wine sauce
42 Cheongyang Ragusauce

A side dish that can be used as a substitute for rice to enrich your table.
44 Chive and Chicory Salad
45 Konjac rice and noodles
46 Green Onion and Cauliflower Fried Rice
Grilled Cauliflower Cheese
Mashed Coley
48 Assorted Grilled Vegetables
49 Flourless Cabbage Pancakes
50 Drop Tomato Marinade
51 Carrot Rape
52 Thick Egg Rolls
53 Nut Keto Bread

8 Keto Meal Plans Made with One Fan for a Weekday Dinner
SET 1
56 Wine Sauce Chop Steak
58 Floating Keto Pizza
60 Chili Butter Shrimp Rice Bowl
62 Bean Sprout Osam Bulgogi Wrap
64 Mushroom Gambas and Nut Keto Bread

SET 2
68 Spicy Salmon Avocado Poke
70 Easy Shabu-Shabu with Miso Mayo Sauce
72 Salmon Steak with Tartar Sauce
74 kinds of war
76 All-Cheese Tomato Salad

SET 3
80 Polpo and Mashed Collie
82 chili pepper pork belly
84 Spicy soy sauce beef brisket roll
86 Bacon, Garlic, and Spinach Stir-fry
88 Toowoomba Sauce Chicken Leg Steak

SET 4
92 Salsa Omelet
94 Beef Mushroom Cabbage Soup
96 Burrito Bowl
98 Pig's Feet and Makguksu
100 Grilled Squid with Basil Pesto and Assorted Vegetables

SET 5
104 Easy Duck Soup
106 Kimchi Roll Noodles and Grilled Pork Belly
108 Zucchini Noodles with Ragu Sauce
110 Spicy Keto Squid Rice Bowl
112 Cheese-filled Melanzane

SET 6
116 Tomato and Clam Soup
118 Zucchini Pork Stew
120 Cod Roe Mayo Natto Balls
122 Zucchini Mini Burger
124 Quito Bun Cha

SET 7
128 Keto Jjajangmyeon
130 Mushroom and Perilla Soup
132 Cucumber Kongguksu
134 Chadolbagi Kimchi Cheonggukjang
136 Paprika Japchae

SET 8
140 Grilled Tuna with Wasabi Mayo
142 Crab Cream Risotto
144 Keto Tuna Kimbap Without Rice
146 Tomato Cheese Grilled
148 Teriyaki Pork Neck Steak Bowl


Chapter 2_ Enjoying an Original Keto Meal on a Leisurely Weekend
152 Gordon Ramsay Samgyeopsal
156 Keto Pork Cutlet and Cabbage Salad
158 Kito Half and Half Pig's Feet
160 60 minutes waterless braised pork
162 Kimchi stew with pork ribs
164 Lemon Butter Grilled Chicken
166 Butter Chicken Curry
168 Dakbokkeumtang with Shiitake Mushrooms
170 Chinese-style beef and vegetable stew
174 Kito Tteokgalbi
176 Sujitang
178 Hot Ice Fish Dori Bang Bang
180 Flounder Papiliot
182 Steamed Clams in Soju
184 Clam Chowder
186 Asparagus and Poached Egg Salad

Keto snacks & drinks for breakfast or on the go without worrying about carbs
188 5-second whipped cream yogurt
189 Roasted Pecans
190 Grilled Camembert
191 Cheese Sticks
192 Gorgonzola Coconut Wrap
193 Butter Pumpkin
194 Coconut Fat Balm
195 Avocado Egg Grill
196 Bacon Egg Bread
197 Oily Tteokbokki
198 Bulletproof Coffee
Bulletproof Cocoa
200 Sagolchino
Sugar-free ginger tea
201 Immortal Juice
Sugar-free Omija Ade
202 Ice Einspanner
Cafe au lait shake
204 Ginger Highball
Non-alcoholic stout
205 Avocado Smoothie

206 Recommendations! Commercially Available Keto Drinks & Snacks

Index
208 Alphabetical order
210 By main ingredient

Thinking about sustainability? Low-carb, high-fat keto is better than low-carb, high-fat!
Even if you're busy like this couple, you can enjoy dieting and staying healthy every day.

The wife (author) was born chubby and had been dieting her whole life, even suffering from an eating disorder, and the husband had suffered from type 2 diabetes since his second year of middle school.
This couple, who have always been sensitive about what they eat, are researchers at a pharmaceutical company.
Four years ago, my wife stumbled upon the keto diet and spent three months researching the theory, both domestically and internationally.
Convinced that this diet would be beneficial for their marriage, she convinced her husband to start the keto diet.

The results were amazing! In just two months, I lost the weight I wanted without feeling hungry or stressed, and my belly fat disappeared.
Above all, the husband's blood sugar level stabilized, and the wife's premenstrual syndrome, which was the main culprit behind her carbohydrate binge eating, disappeared.
Not only did the minor inflammation go away, but the occasional brain fog (a persistent feeling of mental fog, as if the brain is foggy) also disappeared.
My body felt lighter, my head was clearer, and my condition was always good.

However, it wasn't easy for a busy dual-income couple to strictly follow a low-carb, high-fat keto diet every day.
But I couldn't give up.
Because I have become incomparably healthier.
I didn't want to keep dieting and yo-yoing, and I didn't want to be sensitive to food because of my blood sugar.
So the authors set out to find a sustainable keto diet that would fit their lifestyle.
That's the 'low-carb, healthy fat keto diet'.


What is this "low-carb, keto diet" they're talking about? Previous keto diets emphasized powerful diet effects and high-fat meals centered around meat and butter.
The diet was 10%:20%:70% carbohydrates:protein:fat.
As a result, it was difficult to continue steadily, and many people suffered aftereffects because it did not suit their constitution.
This was especially true for busy office workers.
The food available outside the home was very limited, and the only things I could whip up quickly after work were things like butter-grilled pork belly.


The author was the same.
So, instead of sticking to just one of the three phases of the keto diet: Phase 1 Classic Keto (original low-carb, high-fat), Phase 2 Mild Keto (Mediterranean low-carb, high-fat), and Phase 3 Carb-restricted Diet, she wisely started to combine all three.
Basically, it is a diet based on the 'Mediterranean low-carb, high-fat' diet that is not afraid of consuming saturated fat.

Low-Carb + Moderate Protein + High-Fat = Low-Carb Keto Diet

So, on busy weekdays, I usually eat a light 'mild keto diet' and a 'low-carb diet' that can be quickly made with just one pan after work.
You can freely increase or decrease the number of meals you eat, from 1 to 3 times a day, depending on your hunger.
On the other hand, on leisurely weekends, I enjoy a proper 'original keto meal' even if it takes a long time to cook.
For lunch, I try to bring a keto lunchbox. I either make it while I'm preparing dinner the night before, or I make a generous keto meal on the weekend and take the leftovers with me.
When eating out unavoidably, such as at a company cafeteria or company dinner, set a rule and follow a carbohydrate-restricted diet.
As a result, the couple was able to enjoy the keto diet every day and maintain their weight and health.


If you've ever considered the keto diet? If you've given up because it was too difficult to stick with it? This book will be incredibly helpful.
This is because it contains everything the author recommends: easy and delicious recipes, meal-prep weekday meals, keto sauce drinks and snacks you can make yourself, store-bought products you can trust, and even tips for maintaining a keto diet while eating out or exercising.
This book will be a 'guide to living a Keto lifestyle that is enjoyable and burden-free every day' for busy people like you.


■ How to get the most out of this book, perfect for those who want to follow a keto diet
1.
This is my first time trying Keto food! What if I'm a real giraffe?
After reading the basic guide that clearly organizes the author's knowledge and experience,
Start your keto diet with a two-week warm-up.

2.
Want to succeed on the keto diet?
If you continue the keto diet for about two months, you will lose enough weight and your diet will become stable.
This book contains a wealth of information on meal menus, snacks, and drinks.
In particular, if you follow all 8 weekday meal plans, it will take almost two months, so it is good to use them as is.


3.
What if you need to lose weight 'suddenly'?
Find and cook the 'Original Keto' recipes, marked with icons in the table of contents.
Since you don't feel hungry, eating only 1-2 meals a day is enough.
You will see results in just 2-3 days.

4.
Want to become a healthy maintainer?
You've succeeded with your diet! If so, I recommend the methods outlined in this book.
A light, mild keto diet on weekdays, a proper, original keto diet on weekends, and a low-carb diet when eating out! Maintain your weight while becoming healthy and fit.


5.
What if you are a busy student or working person?
Take advantage of our meal plan.
If you do your grocery shopping over the weekend, you can successfully follow the keto diet for a week.

For those super busy days, try one of the 'Super Easy Keto' recipes listed in the table of contents.


6.
Have you ever experienced a keto diet failure?
If you only follow a low-carb, high-fat keto diet, it will be difficult to continue.

This book covers everything from low-carb diets to mild keto diets and original keto diets.
These are all keto diets too.
Start over by choosing one dish at a time to suit your taste and enjoying it.