Woman loses 120 pounds on Keto diet – now the secrets of her success have gone viral

As we’re well and truly into the New Year and our resolutions have been shared with family and friends, the most common are losing weight and going to the gym more often.

For those of us who want to lose weight we’re always looking for that perfect diet that is foolproof. The road ahead is always long but research suggests doing it with other people in the same situation is a better way to succeed.

For Suzanne Ryan, her journey on the road to healthier eating was a successful one after following the  ketogenic diet, or keto, which is a diet focused on foods high in fat and low in carbohydrates.

After four years the 34-year-old mom from San Francisco, lost 120 pounds. By sharing her story and recipes she now has her own YouTube channel and more than 250,000 Instagram followers, all gaining inspiration and help on their own weight loss journeys.

 

 

View this post on Instagram

There are so many complex and emotional phases I’ve experienced throughout my lifelong struggle with weight, losing weight and now, maintaining weight-loss. I spent the majority of my life not feeling good enough – and I convinced myself over the years that being thin would fix everything (my self-esteem, body image, confidence, etc). Boy, was I wrong. In fact, although I physically feel a million times better (no more aches/pain/ lethargy/and a healthier relationship with food) at times I catch myself being more critical of myself now than before losing weight. Now that I’ve lost 120 lbs, I’ve realized more than ever that happiness and self-worth has little to do with the number on the scale or outside factors, and more to do with truly loving myself, feeling passionate about my work, and making my health and quality of life a priority. I’m still digging through the trenches and uncovering how to put this realization and mindset change into daily practice. Some days it comes easier than others, but I’m determined to learn and grow. I think it’s so important for us to share the vulnerable moments – the struggles, uncovering pain and working through it all with the support of each other. Let’s face it, change is hard – but it’s worth it! Just know that whatever you’re going through, you aren’t alone. Life isn’t as perfect and curated as it can sometimes appear, and when you’re making changes sometimes things can feel worse before it gets better. So, for today (and every day) my goal is to be less critical of myself and instead focus that energy into spreading love, compassion and kindness to myself and others! ❤️ #keto #lowcarb #weightlossjourney #simplyketo #fitfam #ketofam #selflove #5k #bodypositive #life #selfesteem #workinprogress #thankful #momlife

A post shared by Suzanne Ryan (@ketokarma) on

Suzanne, who weighed 300 pounds when she started following this diet, has also authored her own book, “Simply Keto,”

Now Ryan has shared four of her favorite keto recipes with “Good Morning America.”

Broccoli, bacon and cheese egg muffins

PHOTO: Suzanne Ryans broccoli, bacon, and cheese egg muffins.
Suzanne Ryan’s broccoli, bacon, and cheese egg muffins.

These are great to make in advance for breakfasts through the week. They easily reheat and keep fresh in a plastic bag or sealed storage container for up to four days in the refrigerator.

You can also swap bacon for cooked sausage or diced ham or use steamed spinach or sauteed chopped onions.

Ingredients:
1 cup chopped broccoli
3 slices bacon
6 large eggs
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon garlic powder
A few drops of hot sauce (optional)
1 cup shredded cheddar cheese

Directions:
Preheat the oven to 350 degrees F. Line six cups of a standard-size muffin pan with silicone liners or coat with nonstick cooking spray.

Boil or steam the broccoli until soft. Cut into small pieces and set aside.

Fry the bacon in a skillet over medium heat until crispy. Set aside on a paper towel–lined plate.

Crack the eggs into a medium-sized mixing bowl. Add the salt, pepper and garlic powder and beat. If desired, add a few drops of hot sauce for a kick.

Evenly distribute the chopped broccoli among the muffin liners. Top evenly with the bacon, cheese and egg mixture, in that order. Use a fork to shift the ingredients around so that the egg is evenly distributed.

Bake for 20 to 25 minutes, until the egg is cooked.

Makes 6 muffins

Keto chili

PHOTO: Suzanne Ryans keto chili.
Suzanne Ryan’s keto chili.

Suzanne developed this recipe herself after failing to find a simple low-carb chili recipe to satisfy her craving.

Ingredients:
1 pound ground beef
1 pound bulk sausage, mild or hot
1 green bell pepper, diced
1/2 medium yellow onion, chopped
3 to 4 cloves garlic, minced, or 1 tablespoon garlic powder
1 (14 1/2-ounce) can diced tomatoes (with juices)
1 (6-ounce) can tomato paste (When buying tomato paste, check the labels and find the lowest-carb option available. The macros for this recipe may vary slightly depending on the brand of tomato paste you use.)
1 tablespoon chili powder
1 1/2 teaspoons ground cumin
1/3 cup water

Topping suggestions:
Shredded cheddar cheese
Sliced green onions
Sour cream
Sliced jalapeños

Directions

In a large pot, brown the ground beef and sausage, using a wooden spoon to break up the clumps. Drain the meat, reserving half of the drippings.

Transfer the drained meat to a slow cooker. Add the reserved drippings, bell pepper, onion, garlic, tomatoes with juices, tomato paste, chili powder, cumin and water and mix well.

Place the lid on the slow cooker and cook on low for six to eight hours or on high for five hours, until the veggies are soft.

Serve topped with shredded cheese, green onions, sour cream and/or sliced jalapeños, if desired.

Makes six servings.

Bacon cheddar jalapeno poppers

 

PHOTO: Suzanne Ryans bacon cheddar jalapeno poppers.

 

Perfect for parties these bite size treats are great to share with company but just make sure you make a few batches because they go quickly.

Ingredients:
5 slices bacon (as a shortcut, you can use packaged bacon bits/pieces — nitrate-free if possible — instead of frying your own bacon.)
6 jalapeño peppers
3 ounces cream cheese, softened
1/4 cup shredded cheddar cheese
1/4 teaspoon garlic powder

Directions:

In a skillet over medium heat, fry the bacon until crispy. Set aside on a paper towel–lined plate to cool. When cool enough to handle, chop the bacon into bits.

Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper.

Slice the jalapeño peppers in half lengthwise. Use a spoon to scrape out the seeds and membranes. (If you prefer spicy food, feel free to incorporate the jalapeño seeds and membranes into the cheese sauce instead of discarding them.)

In a medium-sized bowl, use a fork to combine the cream cheese, cheddar cheese, garlic powder and bacon bits.

Spoon some of the mixture into each jalapeño half and set the peppers cheese side up on the lined baking sheet.

Bake for 18 to 20 minutes, until the cheese is melted and slightly crisp on top.

Makes 12 poppers.

Pop-Pop’s chocolate peanut butter bites

These taste just like peanut butter cups!

Ingredients:
1/4 cup natural peanut butter (no sugar added; only peanuts and salt)
2 1/2 tablespoons Swerve confectioners’-style sweetener
2 tablespoons blanched almond flour
1/4 teaspoon vanilla extract
1/4 cup stevia-sweetened chocolate chips
1 1/2 teaspoons MCT oil

Directions:

Line a plate or small rimmed baking sheet with parchment paper.

In a small bowl, mix the peanut butter, sweetener, almond flour, and vanilla until smooth.

Form the peanut butter mixture into 10 small balls and place them on the parchment-lined plate. Place the plate in the freezer for 30 minutes.

After 30 minutes, place the chocolate chips in a small microwave-safe bowl and microwave until fully melted, about 45 seconds. Add the MCT oil to the melted chocolate and mix well.

Remove the peanut butter balls from the freezer. Dip the balls one at a time into the melted chocolate. Use a spoon to gently roll the balls in the chocolate until they’re fully covered. Place the chocolate-coated balls on the parchment paper–lined plate.

Place the chocolate-coated balls in the freezer for 10 to 15 minutes, until the chocolate is solid. Store extras in a zip-top plastic bag in the freezer for up to 6 months.

Makes 10 bites.

Don’t forget to share these delicious low-carb recipes with your friends!

 

Read more about...