Kristie Sullivan - Keto Living Day by Day Journey To Health

This book is dedicated to my peoplethose with metabolic dysfunction who have endured a lifetime struggle with obesity.

If youve ever been told:

eat less, move more

push away from the table

you have such a pretty face, if only youd just lose weight.

If youve ever struggled with endless hunger...

If youve ever been referred to a dietician or nutritionist...

If youve ever prayed that the largest size in the store might fit...

If youve ever worried about the size of the airplane seat or the auditorium seat...

If youve failed every diet known, then this book is dedicated to YOU.

Like the brave woman in my before pictures, may you have the courage to try one more time, one more day.

First Published in 2018 by Victory Belt Publishing Inc.

Copyright 2018 by Kristie Sullivan

All rights reserved

No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher.

ISBN-13: 978-1-628602-72-2

The author is not a licensed practitioner, physician, or medical professional and offers no medical diagnoses, treatments, suggestions, or counseling. The information presented herein has not been evaluated by the U.S. Food and Drug Administration, and it is not intended to diagnose, treat, cure, or prevent any disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise, or lifestyle program, and physicians should be informed of all nutritional changes.

The author/owner claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information presented herein.

Cover Design by Charisse Reyes

Interior Design by Justin-Aaron Velasco

Illustrations by Charisse Reyes and Elita San Juan

Cover Photography by Hayley Mason and Bill Staley

Photography by Kristie Sullivan and Jenny Lowder

Printed in Canada

TC 0118

Contents

Foreword

Have you heard about the keto diet? Probably you have, because its exploded in popularity in recent years. Also, youre holding a book about keto, so likely youre interested.

With all these people claiming to have lost weight effortlessly and improved their health dramatically, it can feel like the latest new fad diet. But its not. For one thing, its far from new. Similar dietsother strict low-carb dietshave been successfully used for at least 150 years for weight loss and a number of health conditions, like type 2 diabetes.

The recurring popularity likely has a simple explanation: it simply works. Modern science proves it, with study after careful study showing keto resulting in more effective weight loss than other diets, better blood sugar control, better blood pressure, and (perhaps surprisingly) a common improvement in the cholesterol profile. This suggests that keto could even be very healthy for peoples hearts. A study of a similar low-carb, high-fat diet even found a reduction in atherosclerosis in peoples blood vessels.

This obviously doesnt mean that every human needs to be on a keto diet to be healthy. Far from it. Keto is just a tool, and a very powerful one. It can be a good first option for people who want to get rid of excess weight without hunger, reverse type 2 diabetes or pre-diabetes, normalize high blood pressure or other connected disorders, and potentially control a few other common health issues, like migraine, PCOS, and IBS.

Many people use keto diets simply for the effect on how they feel: less hunger, more stable energy all through the day, more mental clarity, less need for snacking. People often spontaneously start skipping snacks and the occasional meal altogether because the uncontrollable hunger just isnt there anymore. This can result not only in weight loss, but also in lots of time and money saved.

There is, however, one problem: A keto diet isnt simple to do, especially not when living in a society where sugar and other processed carbohydrates are available everywhere, at any moment, tasting great and costing almost nothing. A society where eating refined carbs every few hours is considered normal and where diabetes type 2 and obesity have become normalized. Most Americans are now obese or overweight, and more than half of all Americans born today are predicted to end up with type 2 diabetes during their lives.

Living the way most people do is likely to lead you down the same path of excess weight and disease. And living differently from other people can be hard. Thats where this book could be life-changing. Kristie Sullivan has completely transformed her own life using a keto diet and shares her amazing story in this book. She knows how to do it, and even more importantly, she knows how to inspire and empower other people to do the same thing.

From her vibrant Facebook community of over 150,000 people to her popular YouTube channel with millions of views, people around the world have come to rely on Kristies warmth and guidance to help them succeed. During the last year, shes also been an important contributor to our site, DietDoctor.com , inspiring people to improve their lives using a keto diet. And now, with this book, she can do the same thing for you.

Are you just starting out, or do you want new inspiration to keep going? Do you want to make keto simple, cooking delicious meals with inexpensive and easy-to-find ingredients? This book supplies simple instructions and all the recipes and meal plans you need to get started with keto living.

But this book doesnt just contain what you need to make keto simple. Youll also get the hard-earned practical tips and the emotional support that can be equally important for your success, supporting you through the challenges that may arise. Pick up this book for day-by-day inspiration from Kristie Sullivan. You couldnt ask for a better guide on your journey.

Andreas Eenfeldt, MD

Founder & CEO, Diet Doctor

Introduction:

My Story

Weve all been there: We get fed up with our clothing size or disgusted by recent photos of ourselves. Sometimes its the reality check of a doctors appointment or stepping on the scale to the biting reality that our weight is out of control. We vow that this time is going to be different. We muster resolve from our desperation and despair. In that moment, we would sell our souls for a solution. We make promises that we have never been able to keep. We are going to take control: we will eat the right foods; we will exercise every single day; we will lose weight. Sometimes that resolve lasts until after lunch. It might last more than twenty-four hours. When we are really feeling stubborn and committed, it might survive for two to three weeks, but the hunger is always there, along with miserable feelings of deprivation. We see others enjoying their food and their lives, but we are counting and weighing and measuring and dreaming of a time when we might be able to eat and not be hungry.

Between the ages of eighteen and forty-five, I went from overweight to obese to morbidly obese and back to overweight at least four times. When I was a sophomore in college, I went on a calorie-restricted diet. Im not sure anyone realized how little I was eating. I remember sitting in a McDonalds with a grilled chicken salad with maybe a teaspoon of dressing and eating only a third of it. Even though I was starving, I worried that I was eating too much. As I tossed the bulk of that tiny salad in the trash, the disordered eater in me was relieved that I had disposed of it before devouring the entire thing along with the plastic bowl it came in! But somewhere a rational voice inside me dared to wonder, Is this really a healthy way to live? That same voice wondered whether the people I was eating with were the least bit concerned that the tiny amount of salad Id eaten was my entire food intake for the day. Did they not notice, or were they, too, so desperate for me to lose weight that they were silently applauding my efforts?