Boyers - The everythings guide to the ketogenic diet: burn fat, lose weight, change your life

Dear Reader,

When I started college, I was fully on board the low-fat diet train. I wanted to make sure that I stayed healthy and avoided that dreaded freshman 15, and limiting fat was the only way to do that, right? I stocked my fridge with low-fat flavored yogurts and low-fat nutrition bars. I got low-fat peanut butter and swapped out my butter for a miraculous butter-like substance that contained no calories and, you guessed it, no fat!

Fast forward to one year later and not only did I gain the freshman 15 and then some, but I was left feeling sluggish, tired, bloated, and constipated. I could barely wake up for my classes in the morning, and when I was able to drag myself to class, my energy was so low and my concentration was so lacking that I couldnt even pay attention. I knew something needed to change.

I started doing my own nutrition researchthis was actually what started me on my path to becoming a nutrition consultantand couldnt believe all the misinformation that I had been fed. I found out that not only is fat vital to optimal body functioning, it can actually help promote weight loss. I switched my focus from low-fat foods to taking in plenty of healthy fats and limiting carbohydratesthe basics of a ketogenic dietand began to feel so much better. My energy levels stabilized, the excess weight came off, and I was able to concentrateand excelin class once again.

Whether youre new to the ketogenic diet or just refreshing your memory, one of the most important things to take away from this book is that fat is not the enemy. In fact, it should be one of your most important allies.

I wish you all the best in health and in life.

Lindsay Boyers, CHNC

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Contains material adapted and abridged from The Everything Slow Cooker Cookbook by Margaret Kaeter, copyright 2002 Simon and Schuster, ISBN 10: 1-58062-667-X, ISBN 13: 978-1-58062-667-5; The Everything Slow Cooking for a Crowd Cookbook by Katie Thompson, copyright 2005 Simon and Schuster, ISBN 10: 1-59337-391-0, ISBN 13: 978-1-59337-391-7; The Everything Green Smoothies Book by Britt Brandon with Lorena Novak Bull, copyright 2011 Simon and Schuster, ISBN 10: 1-4405-2564-1, ISBN 13: 978-1-4405-2564-3; The Everything Indian Slow Cooker Cookbook by Prerna Singh, copyright 2012 Simon and Schuster, ISBN 10: 1-4405-4168-X, ISBN 13: 978-1-4405-4168-1; The Everything Nordic Cookbook by Kari Schoening Diehl, copyright 2012 Simon and Schuster, ISBN 10: 1-4405-3186-2, ISBN 13: 978-1-4405-3186-6; and The Everything Brazilian Cookbook by Marian Blazes, copyright 2014 Simon and Schuster, ISBN 10: 1-4405-7938-5, ISBN 13: 978-1-4405-7938-7.

ISBN 10: 1-4405-8691-8

ISBN 13: 978-1-4405-8691-0

eISBN 10: 1-4405-8692-6

eISBN 13: 978-1-4405-8692-7

Printed in the United States of America.

10987654321

Library of Congress Cataloging-in-Publication Data

Boyers, Lindsay.

The everything guide to the ketogenic diet / Lindsay Boyers, CHNC.

pages cm

Includes index.

ISBN 978-1-4405-8691-0 (pb : alk. paper) -- ISBN 1-4405-8691-8 (pb : alk. paper) -- ISBN 978-1-4405-8692-7 (ebook) -- ISBN 1-4405-8692-6 (ebook)

1.Ketogenic diet. 2.Reducing diets. 3.Reducing diets--Recipes. 4.Low-carbohydrate diet. 5.Low-carbohydrate diet--Recipes. 6.Weight loss.I. Title.

RM222.2.B64824 2015

641.5'6383--dc23

2014046365

The information in this book should not be used for diagnosing or treating any health problem. Not all diet and exercise plans suit everyone. You should always consult a trained medical professional before starting a diet, taking any form of medication, or embarking on any fitness or weight-training program. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

Always follow safety and commonsense cooking protocol while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult.

Cover image Stockfood/Peterson, Glenn.

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To Gianna and Gabriella.

I love you.

Thank you to my family my mom, Lola; my dad, Scott; my sister, Tiffany; and my brother, Sean for your unwavering support as I worked on this book and always. Thank you to Paul for always being there for me when I need you. I love you all. Thank you to Hillary Thompson for giving me this opportunity and for helping me to see it through from start to finish. Thank you to Eileen Mullan for your editing expertise.

In the 1990s, fat was demonized. The macronutrient became the dirty word of the nutrition industry, and was shunned by consumers and professionals alike. Many believed that fat was the primary cause of a host of health problems, including weight gain, high cholesterol, and heart disease, although there wasntand still isntany sufficient scientific evidence to support these claims. Despite what the science showed, however, people began jumping on the low-fat bandwagon, turning to low-fat alternatives that were loaded with sugar and carbohydrates instead. As more fat-free and low-fat products became available, the average American became bigger. By 2001, about one-third of the American population was overweight. The prevalence of heart disease increased and diabetes rates soared. So what went wrong?