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    Simply Keto: A Practical Approach to Health & Weight Loss with 100+ Easy Low-Carb Recipes
    Simply Keto: A Practical Approach to Health & Weight Loss with 100+ Easy Low-Carb Recipes
    Simply Keto: A Practical Approach to Health & Weight Loss with 100+ Easy Low-Carb Recipes
    Ebook527 pages3 hours

    Simply Keto: A Practical Approach to Health & Weight Loss with 100+ Easy Low-Carb Recipes

    By Suzanne Ryan

    4.5/5

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    About this ebook

    A simple, beautiful guide to the keto lifestyle for anyone who’s ever felt stuck or incapable of losing weight (and even those who haven’t).

    The ketogenic diet, a low-carb, high-fat way of eating, is remarkably effective at transforming people’s lives, helping them shed pounds and find relief from common health conditions such as diabetes, Alzheimer’s disease, heart disease, depression, autoimmune diseases, and high blood pressure. No one knows this better than bestselling author Suzanne Ryan. In her quest to overcome her lifelong struggle with her weight, she stumbled upon the ketogenic diet and decided to give it a shot. In just one year, she lost more than 100 pounds and reclaimed control over her health and well-being.

    Suzanne’s first book, Simply Keto, isn’t just a cookbook; it’s a portal into her life and dieting success. It makes you feel like you have a guide who really understands what you’re going through on your keto journey, and her aim is to help you get started without feeling overwhelmed or intimidated. She’s honest and transparent about the details of her transformation—how she accomplished the incredible feat of losing almost 40 percent of her total body weight and developed a healthier and more balanced relationship with food, and how you can, too.

    In this book, Suzanne shares everything you need to know to get started and find your own success. You’ll find

    • helpful advice for starting keto
    • grocery shopping tips
    • keto and weight loss FAQs
    • more than 100 easy recipes
    • a structured 30-day meal plan
    • guidance for living and thriving with the ketogenic lifestyle
    LanguageEnglish
    PublisherVictory Belt Publishing
    Release dateDec 12, 2017
    ISBN9781628602968
    Simply Keto: A Practical Approach to Health & Weight Loss with 100+ Easy Low-Carb Recipes

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      Thank You This Is Very Good, Maybe This Can Help You
      Download Full Ebook Very Detail Here :
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    Book preview

    Simply Keto - Suzanne Ryan

    Introduction

    Before I started the ketogenic diet in 2015, I did a lot of research, yet I was still confused about several topics. You’ll soon find out that although there are some standard ideologies with the keto lifestyle, there are also a lot of gray areas. Let’s face it, life just isn’t black and white. Every person is different. Therefore, it’s important to learn as much as you can and then decide which approach is the best and most livable one for you.

    My goal in this book is to guide and encourage you through the ins and outs of keto in an easy-to-understand format. The last thing anyone needs when starting a new lifestyle is to feel overwhelmed or intimidated, hence Simply Keto.

    But first, I want you to know that if you are struggling with your weight and feeling down, unsure about your ability to succeed, or just flat-out frustrated, I get you! I know how deeply that kind of emotional pain can hurt. One of the worst feelings is wanting so badly to change, but not knowing how or if you can really do it. Well, I’m here to tell you that change really is possible. I started and stopped more diets than I can count, and if you would have told me a few years ago that I would be where I am today, I would have told you that was absolutely impossible. The beauty in that reflection is recognizing that I was capable all along—I just had to get out of my own way. For far too long, I let fear take over and win. I let my past failures and ever-increasing weight define who I was. I gave up on myself—feeling like a failure—but through some pretty difficult periods in my life, I realized that the only way I would actually fail was if I stopped trying.

    SO WHY KETO?

    What’s so special about it, and why am I so passionate about it? The short answer is, I fully believe that this lifestyle helped save my life, and I wholeheartedly believe that it can do the same for you and countless others. Prior to living a keto lifestyle, I was definitely on a path to major health problems, gaining more and more weight with each passing year. On top of being morbidly obese, I was depressed and lethargic, and completely out of ideas for how to make things better.

    When I discovered keto on Reddit, something about it really resonated with me. Seeing real people getting real results, having absolutely nothing to gain from sharing their stories, made me do a double take. I guess you could say that after years of trying to buy my way out of obesity, I was maxed out and beyond sick of the multibillion-dollar weight-loss industry. I didn’t want to purchase any special plans, join any programs, eat or drink any packaged meals or shakes, or take any pills. I just wanted to learn balance, buy real food, eat when I was truly hungry, and incorporate it all into a livable lifestyle change.

    I knew that if I was really going to change, it needed to come from within. But there was one big problem: I was always hungry and completely addicted to food. As I started to dig a little deeper into this whole keto thing, I learned about sugar addiction and how eating high fat helps satisfy your appetite while significantly decreasing food cravings. I was in! I knew that this would be my last attempt to lose weight on my own; I remember telling myself that if it didn’t work, then I would be off to see a weight-loss surgeon. (Thankfully, that day never came.)

    A few weeks after starting keto, I felt a freedom from food like I had never experienced before. I was no longer thinking about eating all the time, and I felt excited and optimistic. With my new livable ketogenic lifestyle and the most amazing support system by my side, my life completely changed. After one year, I had lost 100 pounds. I fully believe that a combination of personal growth and this sustainable and freeing diet gave me the tools I needed to succeed.

    Almost three years into the ketogenic lifestyle, I am maintaining my 120-pound weight loss and have no plans ever to go back to eating a high-carb, low-fat diet. My goal now is to pay it forward and help as many people as I can. I know firsthand how hard it can be to lose weight, and I hope that my journey, my struggles, and my pain can be turned into something positive. Change is possible!

    MY STORY

    My story begins unlike that of your typical cookbook author. Although I’ve always loved to eat, cooking wasn’t something I enjoyed for most of my life. I was always put off by long lists of ingredients, the need for specialty kitchen tools, a lack of time, and let’s not forget the dreaded pile of dirty dishes at the end of it all. Everything just seemed overly complicated. Little did I know that finding a simpler way of cooking would play a huge role in changing some pretty poor eating habits that I had developed throughout my life.

    I grew up in a fairly dysfunctional family. After my parents divorced, my brother and I spent a lot of time going back and forth between the two. Although I always knew I was loved, we didn’t have a lot of consistency in our lives, and nutrition wasn’t a topic that we discussed. My dad knew how to make a few things, such as fried chicken fingers and mashed potatoes, but he never really learned how to cook. My mom would always joke that her dinner specialties were canned, microwave, and takeout. We frequented fast-food drive-throughs, lived for discount pizza night every Wednesday, and went for bagel breakfast sandwiches almost every morning. To say that sugar and carbohydrates made up the bulk of my diet is an understatement; they were my diet. My beverage of choice was soda (generally ginger ale or cola). The time of day had no bearing on this selection; I would drink soda with breakfast, lunch, and dinner. I remember going months at a time without drinking any water; instead, I drank only soda. In fact, it wasn’t unusual for me to drink an entire two-liter bottle of soda in one day. That’s about 840 calories and 234 grams of sugar! Drinking that much soda seems pretty crazy to me now that I happily thrive on less than 20 grams of net carbs a day.

    My weight started to become an issue when I was in middle school (as if middle school isn’t already an awkward time for a young person). I couldn’t fit into any of the clothes from the cool stores where the other girls shopped. My classmates teased me relentlessly about my weight. I was called every derogatory name you can think of, and after a while, I started to believe the things people were saying. My self-esteem grew worse by the day, but food was always there for me. In those sweet, delicious moments, I forgot about the problems at home, the teasing at school, and the anxiousness I felt throughout my body, and I just enjoyed the experience of eating.

    I started my first diet in middle school. I stuck to it for three days before slipping up. This was the first of many—and I mean many—failed attempts to lose weight. I remember feeling strong and sure that I would succeed because I was doing so well the first two days. After a slip-up at breakfast on the third day, I figured I had ruined it, so I went back to eating poorly. I’m sure you have been there. You go off-plan for one meal, feel guilty, and then decide that because you’ve already blown it, you might as well eat whatever you want for the rest of the day and start again tomorrow. I continued this cycle, gradually gaining more weight every year. I’m still reminded of those times when Facebook sends me memories of posts from prior years. Often those posts say things like Day one in the gym or Starting today. So excited to finally lose weight.

    By the time I got to high school, my weight issues had only gotten worse, and I felt secluded in a lot of ways. I decided to try out for the freshman basketball team. (Apparently, when you are a five-foot, eleven-inch tall woman, playing basketball is a requirement.) Although I wasn’t very good, I somehow made the team. (And before you think I am being too hard on myself, our team won only one game that entire season.) I remember being so excited that I was finally going to be a part of something.

    My excitement quickly turned to anxiety on uniform assignment day. When the subject of sizing came up, I could feel my heart pounding because I was mortified to say my size in front of everyone. At the time, I weighed between 200 and 230 pounds and wore a size 16/18. When it was my turn, I quietly mumbled my size while looking at the floor. The coach flipped through all the uniforms and handed me the largest one they had so that I could try it on. I could tell just by looking at it that it would never fit, yet I carried it into the bathroom anyway. I remember closing the stall door and struggling to put it on. Tears filled my eyes, and I stood in that bathroom stall for a while trying to compose myself; I didn’t want to let anyone see me cry. I waited until most of my teammates had left and then handed the uniform back to my coach with a shake of my head. I couldn’t even talk; I was mortified.

    The coach found me a larger size in the new varsity team uniforms, and I was the only person on the freshman team that year with a uniform that didn’t match everyone else’s. Although that might not seem like a big deal, if you’ve struggled with your weight, you know how painful these sorts of moments can be. Each game, I wore a uniform that was different than the ones my teammates wore. People joked about the way I stood out, and yet again my weight made me feel like less of a person. I felt as though I could never be a normal part of something.

    I remember thinking that this was going to be the thing that would make me lose weight. I was determined to drop enough pounds to fit into the same type of uniform that the rest of my teammates wore. I used to look online for ways to lose weight, and I would go into drugstores and read the labels on weight-loss miracle pills, hoping to find my solution inside one of those bottles. (Spoiler alert: I didn’t.)

    When I was a teenager, my brother, who was always thin and popular, would try talking to me about my weight. He said things like, Well, stop eating so much, or, Just lose the weight. It can’t be that hard. Ugh, if only it could have been that simple, and yes, it was that hard. I knew he was trying to be helpful, and the things he said came from a place of love and concern, but I don’t think anyone realized how incapable I felt. I’m not sure if he knew it then—or even now—but I always looked up to him. I was so proud to be his sister. He was everything I longed to be: smart, funny, popular, and fit. Although it wasn’t his intention, I grew up in his shadow, never understanding why I couldn’t be like him.

    After graduating from high school, I moved away to attend college. I lost thirty pounds by eating a low-carb, low-fat diet, but I was hungry all the time. When I quit that diet, I gained every pound back, plus a few more. At that point, I felt as though I had tried everything. I had tried counting calories. I had tried to move more and eat less. I had tried a vegetarian diet and a juicing-only diet. I had even tried a medically supervised weight-loss program that involved appetite suppressant pills, vitamin B12 shots, and weekly weigh-ins. Each time I failed, I gave up on myself a little bit more. However, with every disappointment, food was there to comfort me, so I ate; I ate until I felt sick. I decided that losing weight wasn’t in the cards for me, and I just felt bitter about everything. College didn’t go so well. After a year, I ended up moving back home. I felt like a broken person. I didn’t feel worthy, valuable, or capable of doing anything with my life.

    Things only got worse after I returned home. I went through some extremely difficult times. I was in a deep depression, and on some days I questioned why I was alive. I hit rock bottom. I lost interest in everything. I kept to myself, didn’t see my friends much, and spent most of my time in my room eating. Of course, this behavior only made me feel worse. At the time, however, I didn’t see the connection.

    One day, I received a message on MySpace (yes, I feel old) from someone I didn’t know. After a bit of hesitation, I opened the message, which was from a guy named Mick. He said that he had stumbled upon my page and just wanted to say hello. Little did I know that this person would eventually become my husband and would play a huge role in reigniting my passion for life.

    Mick and I met face-to-face a few weeks after he sent that first message, and boy, was I nervous. I hadn’t dated much, and I surely didn’t think anyone would be interested in me. We ended up becoming friends and would talk for hours about life, love, politics, and just about everything else. Hours would go by in what felt like seconds. Mick had grown up with similar struggles regarding family, weight, and life. We connected in a way that I had never experienced before. He helped me through one of the most difficult times in my life, and with his support I started to pull my life back together.

    New relationships have a honeymoon phase. As I was getting to know Mick, I gained even more weight. I think part of me was just so happy and in love that I didn’t care about my size. I already knew that losing weight was impossible for me, and I thought, Well, Mick loves me for exactly who I am, so I’ll just enjoy the moment and not worry about how many pounds I’ve gained.

    One morning when I was twenty-five, I woke up suddenly due to intense pain in my right side. Mick rushed me to the hospital, where an ultrasound showed that my gallbladder was infected and filled with stones and sludge. I was taken to surgery that same day, and my gallbladder was removed. A nurse told me that the typical gallbladder patient is female, fair-complexioned, fat, and forty. She let me know in a nice way that I fit all those categories except for not being forty. Ouch. Those things were always hard for me to face, but they were especially difficult to hear in a medical setting.

    I was given a new diet to follow: a low-fat diet. I remember thinking, Okay, this is it! This is my chance to lose weight and get healthy. I followed the doctors’ recommendations more diligently than I’d followed any other diet I had tried, and guess what? I gained weight even faster than I had in the past. Once again, I felt like a failure. I was so dismayed that I just gave up. I truly had no idea how to lose weight, and it was a lot easier to put it off to deal with another day. Unfortunately, the days turned into months, and months turned into years. I was in the thick of low self-esteem and frustration, and I had lost all confidence in

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