I love hearts of palm, I am steering away from pasta and other carbs. Hello? Made for me. Bought two cans. Made one two hours after delivery (with shrimp and a pesto-fredo sauce) and it was awesome. Delish. Fantabulous. I did not plop it into boiling water so I didn't get a chance to try it "softened" more like pasta and I don't really feel the need to. It was it's own experience and one I will keep buying into. Please buy this so they can keep making it, maybe they can try other pasta types as well. I'm partial to pappardelle
The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.
I made this today and the flavor is outstanding! My only thing about it I’m not completely thrilled with is the lack of clumps of nuts and seeds. I put some pecan pieces in hoping they would form some clumps with the nuts, but it didn’t really help. I’m wondering if a thicker liquid would make a difference. Perhaps Sukrin gold syrup instead of coconut oil and sweetener? Could maybe add some maple flavoring to it. You might not be able to find Sukrin in the UK, but it is accessible through Amazon. Would maybe some of your followers from the US have an opinion about this?
The ketogenic diet is indicated as an adjunctive (additional) treatment in children and young people with drug-resistant epilepsy.[26][27] It is approved by national clinical guidelines in Scotland,[27] England, and Wales[26] and reimbursed by nearly all US insurance companies.[28] Children with a focal lesion (a single point of brain abnormality causing the epilepsy) who would make suitable candidates for surgery are more likely to become seizure-free with surgery than with the ketogenic diet.[9][29] About a third of epilepsy centres that offer the ketogenic diet also offer a dietary therapy to adults. Some clinicians consider the two less restrictive dietary variants—the low glycaemic index treatment and the modified Atkins diet—to be more appropriate for adolescents and adults.[9] A liquid form of the ketogenic diet is particularly easy to prepare for, and well tolerated by, infants on formula and children who are tube-fed.[5][30]
One downside to a ketogenic diet for weight loss is the difficulty maintaining it. “Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet,” says Mattinson. While you may be eating more satiating fats (like peanut butter, regular butter, or avocado), you’re also way more limited in what’s allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Because people often find it tough to sustain, it’s easy to rely on it as a short-term diet rather than a long-term lifestyle.
This was very good general. I would love to see a menu plan of what you actually ate between low crab(like a sample day) and Keto. I also found it encouraging that it took you moths to be keto adapted even though you were already doing low carb. Is this because you found it hard to cut out the carbs? I have been trying to do Keto for weight loss and clear mind and focus since the end of December. I did well the first week, then had a bad day and got back to it.. I have a good week and then a bad day and that’s been my cycle for 3 months. SO I have lost some weight 12lbs, but I really need to lose more. Nothing else worked for me to lose weight, My body really likes to hold onto its fat, most likely due to that it doesn’t process stress well and I have a high stress lifestyle. Any suggestions would be much appreciated. Thank you, I love your blog.
Yes, some ideas on meal plans and very easy recipes would be very helpful. I’m 67, very overweight, diabetes, high blood pressure. My big love are all the carbs. This way of life seems impossible to me, all that fat just doesn’t sound appealing. I can’t see how to eat that much fat a day. Years ago, I did try Dr. Atkins diet but I had a very hard time with the very limited carbs. But now, I need to something drastic but haven’t a clue how to start.
Want perfectly uniform mini burger patties? Try using a lid from a small jar, or a cookie cutter, as a form for your ground beef. You’ll have to find one that is the right size (slightly larger than you want the burger to be once it is cooked) but once you have it you’re good to go. Line the lid with plastic wrap to keep the ground beef from sticking inside of it!
Hi Joellen, It doesn’t rise as much as a wheat bread but does a little. The almond flour being frozen might have made it worse, I’m not sure – I don’t store mine there since I go through it a lot. I’m glad you like the texture. If you want a taller loaf, you can multiply the recipe by 1.5 or even double it, but would need to increase the cook time and probably cover it to prevent browning the top too much before the middle is done.
My keto breakfast recipes are low carb, full of flavor, and perfect for you to grab and go during a busy morning. Don’t even think about skipping breakfast on the keto diet, you need to start the day with some fuel, and my low carb breakfast ideas and the best way to start the day off right. From my take on a sausage McMuffin sandwich to Starbuck’s egg bites, I have many keto breakfast ideas for you to make at home.

This is a great recipe for busy people as you mix it up at night and then it is ready for breakfast either hot or cold. This is a grain and dairy free recipe that you could also use your favorite toppings with, so feel free to add in some fresh berries of cinnamon. If you have a nut allergy then just omit the nut crumbles and add in something you know is safe for you.


This is the second recipe for a cinnamon toast cereal I’ve tried and failed at miserably! I want to know details when baking, it is a science after all. How did you spread this on the sheet pan, how thick, was it rolled? Too much missing I formation! I’m finding a lot of keto or low carb recipes are like this, very discouraging and extremely disappointing from this community. Details PLEASE!
Donna the problem about using that much xantham gum in a recipe for gluten free is the problem. Usually when using xantham gum in a flour mix the general rule is 1 tsp per cup of flour or starch in the mix. so for this recipe there should only be 4 tsp of xantham gum not the 1/4 cup ( 4 Tbls) you call for. It should give you a less gelatinous texture and a much better taste. Another possibility to use instead of the xantham would be to use Psyllium husk powder. Hope this helps someone who might be finding it hard ro bake with the gluten free mix as written, try lowering the xantham gum to the levels I suggested.

Looking for that hearty crunch that’s packed full of flavor? Look no more. Instead of cracking open a box of Ritz or Cheez-Its, go ahead and make your own! You can make crackers from anything including flaxseed meal (featured in The RULED Book), chia seeds, or even almond flour to make your own homemade crunchy snacks with a delicious flavor of your own.
Yes, the psyllium husk powder is required for this recipe. I try to provide alternatives or substitutions where possible, but in this case other ingredients won’t have the same effect. The psyllium husk powder gives this a true bread texture. You could possibly reduce the amount a bit, but not remove it altogether. I hope you get the chance to try it!
I’m following the ketogenic diet and I find it very easy, pleasant and varied. I can even say that my diet today is more varied than the previous one. I do not intend to leave this diet and I cannot really see why. My initial focus was not to lose weight, I’ve always been lean, but to feel better, well disposed. And I got it! I am very pleased, I have read a lot about it (including scientific literature) and I have influenced other people who need to lose weight or improve some aspects of their health. But from the beginning I went on my own way, without the help of a nutritionist because I did not want to suffer the influence of others’ ideas.

This keto recipe is a great basic one that you can enjoy as it is or use it as a carrier for other ingredients of choice. The cinnamon gives the coconut flakes a fantastic flavor and I found it didn’t really need any added sweetener. When you are baking the flakes just remember to keep checking on them so that they don’t burn, as this will give them a bitter taste.

Move over, cream- and butter-laden mashed potatoes—there’s a new side dish in town. This mashed cauliflower takes on the consistency of potatoes after getting chopped up in a food processor or blender (or use a potato masher to get chunkier “potato” pieces and work on your upper arm strength!), so get ready to enjoy a favorite comfort food minus piles of carbs. The garlic and chives add an extra dimension of flavor that's sure to be a hit.
While there are many different types of pasta today, the classic cooked, unenriched traditional pasta is about 30 grams of carbohydrates per 100 grams. That’s your entire daily carbohydrate intake on the ketogenic diet, if you’re lucky. After that comes a minuscule 0.9 grams of fat, about 6 grams of protein and minimal micronutrients. Even whole wheat pasta, advertised as a health food, contains 37 grams of total carbohydrates[*].
In regard to serum measurements, the mean fasting glucose decreased by 17% from 9.08 ± 4.09 mmol/L at baseline to 7.57 ± 2.63 mmol/L at week 16 (p = 0.04) (Table ​(Table4).4). Serum sodium and chloride levels increased significantly, but only by 1% and 3%, respectively. Uric acid level decreased by 10% (p = 0.01). Serum triglyceride decreased 42% from 2.69 ± 2.87 mmol/L to 1.57 ± 1.38 mmol/L (p = 0.001). Increases occurred in both high-density lipoprotein (HDL) cholesterol (8%) and low-density lipoprotein (LDL) cholesterol (10%) but these changes were of borderline statistical significance (p = 0.08 and p = 0.1, respectively). The following blood tests did not change significantly: total cholesterol, potassium, bicarbonate, urea nitrogen, creatinine, calcium, thyroid-stimulating hormone, and hemoglobin.
Almond flour is a gluten-free nut flour that should consist of nothing but ground blanched almonds. This means that you can make your own at home, from scratch, by grinding whole blanched almonds to a fine meal (unless you just want to buy it). Using a coffee or spice grinder usually works best. Be careful not to grind them for too long or the nuts will release their fat and you´ll end up with almond butter, which is a great tasting nut butter but perhaps not what you were going for when making almond flour.
But I just made some biscuits from an old cooking book, which had Almonds grounded (so I just used my almond flour) & I switched sugar for some xylitol & then thought I’d use the Coconut flour in place of ordinary Plain Flour! I did it cup for cup, so it was 2/3 cup……remembered about needing more liquid, so I added an egg (receipt already had 150g butter, which I put in 160g) They taste nice, but I think maybe I should have reduced the coconut flour, after reading your points, or added another egg, or more butter, what would you do? They also have an almond on top. thanks, Pam

In this single-arm, 4-month diet intervention, an LCKD resulted in significant improvement of glycemia, as measured by fasting glucose and hemoglobin A1c, in patients with type 2 diabetes. More importantly, this improvement was observed while diabetes medications were reduced or discontinued in 17 of the 21 participants, and were not changed in the remaining 4 participants. Participants also experienced reductions in body weight, waist circumference, and percent body fat but these improvements were moderate and did not predict the change in hemoglobin A1c in regression analyses.

This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »
I read through the comments and saw the same question about the whey replacement. Since I am on the atkins diet for an unknown medical issues, I’ve been looking to make high protien, low carb foods ranging from pasta all the way to gummy bears. In the process, I came across beef certain that has 12g of protien. I will buy the whey and use both to see how each batch turns out. Gelatin may seem odd, but with 12g or protien, I don’t see why it couldn’t work.whwn I make the batches, I’ll try to come back and post how they worked out.
Thanks for this inputs. 20 years ago I gain 17 pounds a year for 5 years. I was healthy but my dr told me start diet, any diet just come back in a month I want to see you start loosing… I started Atkins and lost 7 pound in a month. She was checking my progress every six months and checking my condition. I lost 64 pounds in 3 years. Now I started eating out of control. I am eating healthy but too much… I gain 40 pound back after 20 years. Now I will start again my Atkins to take off 30 pounds…
Reduced hunger. Many people experience a marked reduction in hunger on a keto diet. This may be caused by an increased ability of the body to be fueled by its fat stores. Many people feel great when they eat just once or twice a day, and may automatically end up doing a form of intermittent fasting. This saves time and money, while also speeding up weight loss.
The modified Atkins diet reduces seizure frequency by more than 50% in 43% of patients who try it and by more than 90% in 27% of patients.[18] Few adverse effects have been reported, though cholesterol is increased and the diet has not been studied long term.[48] Although based on a smaller data set (126 adults and children from 11 studies over five centres), these results from 2009 compare favourably with the traditional ketogenic diet.[18]
One of the central questions new adherents to the ketogenic diet must answer is whether or not they want to incorporate meat into their new diet. It is entirely possible to consume adequate levels of healthy fats whether you approach the diet as an omnivore or a vegetarian, so this decision is largely a personal one. However, if you choose to incorporate meat into your version of the ketogenic diet, it is crucial to ensure it is grass-fed, organic, and free of antibiotics. Furthermore, it is important to focus primarily on above-ground leafy vegetables, with meat serving as a side dish. An example of the perfect plate for a keto omnivore would be a sizeable portion of colorful, above-ground leafy vegetables covered with a healthy fat like olive oil, paired with a 3-5 oz serving of high-quality meat.
I think I might have been in ketosis sooner but after 1 month I took my blood test at night and I was surely in and I had felt all the good effects of it too, like no hunger between meals etc. It wasn’t difficult to reduce the carbs to 20 net because you’re replacing it with good healthy fat which is so filling. I think my body likes to hold on to the fat as stubbornly as yours and I agree stress doesn’t help, but I have always been a slow loser. I’d suggest taking measurements and body fat and pictures so you can see the difference. If you really think you’re not progressing you may have to reduce calories too.
I literally need a vegan keto cereal in my LIFE. I know this recipe is NOT vegan, but I would love to try making this with flaxseed meal instead of the egg white! Anyways, I most certainly ADORE cereal and can easily eat it by the handful. Granola is even MORE dangerous because the serving sizes are smaller and the flavor and crunch factor are just addictive!
Thanks for this article. I just started a Keto diet so found it appropriate to my current lifestyle. Though I don’t believe your bottom line is strong enough since you simply stating that the diet is “hard to follow” and food is “notoriously unhealthy” without evidence going deeper into why those “notoriously unhealthy” foods are worse than keeping carbohydrate-heavy food that are addictive and give the body a quick sugar high for energy. I believe “hard to follow” is your opinion only, since acceptable Keto foods are found at all restaurants easily and also all grocery stores. All the foods you mention: “rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water” are all Keto-friendly. Many people have been on a Keto-diet for years. A healthy lifestyle is a healthy mindset change and making right choices – it’s not going to be easy.
It’s a habit to enjoy a brie cheese for desert instead of a piece of chocolate cake but each are favored deserts in France. I’m personally more satisfied after a 350 calorie sized wedge of brie than the same number of calories of cake.. which will give me sugar crash and .. really I’d like two slices of cake(I’ve got a sweet tooth that once I get going it wants to keep being fed)
Interested in trying a fad diet? There are plenty to choose from, and low-carb pasta can be incorporated into most. The Atkins, ketogenic, and paleo diets — to name just a few — all prescribe a low-carb lifestyle to support health and fitness. On these diets, instead of consuming carbs for energy, you will eat protein, healthy fats, fruits, and veggies. Each of the aforementioned programs allows for a small portion of carbs each day, so you can chow down on low-carb pasta without falling off plan. 

When you consume sugar or carbohydrates, they must be processed into glucose and shuttled into the cells via a hormone called insulin. Oftentimes, people with poor blood sugar stability will experience pronounced spikes and crashes in their blood sugar which leads to many health problems including weight gain, low energy, and emotional instability.
I swap out the Erythritol and 100% cacao for 2 squares of 90% cacao (I’ve been using a Lindt candy bar; they were on sale). I use just a bit over 1/8 tsp. of baking powder. I add a touch of pink Himalayan sea salt. I microwave it for 42 seconds (1100 watts), Set a Tbsp. of peanut butter on top, make my coffee (gives the peanut butter time to soften/melt), dump the measuring spoon out and spread it around a bit. Absolutely perfect. (note: this is a VERY DARK CHOCOLATE TASTING CAKE, if you don’t usually eat dark chocolate, you will want to stick with the original recipe!)
Providing additional support Paoli et al. (17) examined the effect of a modified KD diet (~55% fat, 41% protein, and 4.5% CHO) on performance and body composition in gymnasts. In a crossover design, researchers compared independent 30-day dietary regimens consisting of “normal diet” (WD; 46.8% CHO, 38.5% fat, and 14.7% protein) and modified KD in nine elite male gymnasts. There were no significant changes from pre to post during either dietary intervention for measures of physical performance, indicating the absence of significant dietary CHO did not negatively impact physical ability. The post-KD measurements, however, saw a significant decrease in fat mass (pre: 5.3; post:
This is so incredibly helpful! My doctor told me I’m at high risk for Diabetes and that he would bring me back in 3 months for repeat labs. He told me to go on a low carb diet and without realizing it, I ended up doing the keto diet. I was determined to lower my carb intake even more and I haven’t had over 20g net carbs since I started. This is a lifesaver. Thank you!
Thank you so much for all of this great info! My husband started a Keto plan two weeks ago so I have been researching going Keto for a few weeks now. I figured I’d use him as a guinea pig to test buying food, preparing and cooking meals to see how easy or hard it would be to hit his macros for the day. I decided to start it this week (today is my fourth day) so now I am doubling up on the recipes so there’s enough for the both of us. I am still constantly looking for more recipes and trying to get more comfortable with changing up food so we are not eating the same things everyday. I can’t wait to try the meatloaf since it’s one of my favorite dishes! Thank you again for all the work you put in to sharing this info with others!

My Husband and I started doing Keto July 2018. We got over weight after we got out of the Marine Corps. It has been hard to workout because I became disabled, but my diet was not good. After our friend Amber recommended your site and support group, we found a lot of helpful information to get us started on a successful journey. So far it’s been one month and we have lost 18 pounds each!


This is the best keto bread recipe out there, in my opinion. I make it every week. The psyllium husk is brilliant and really makes this like more traditional bread. I add a TBL of swerve to help counter any egg taste too. Comes out great every time. Sometimes I add cheddar cheese and that’s delicious too! I love this bread. Thank you for sharing the recipe! It’s a winner!
I think I might have been in ketosis sooner but after 1 month I took my blood test at night and I was surely in and I had felt all the good effects of it too, like no hunger between meals etc. It wasn’t difficult to reduce the carbs to 20 net because you’re replacing it with good healthy fat which is so filling. I think my body likes to hold on to the fat as stubbornly as yours and I agree stress doesn’t help, but I have always been a slow loser. I’d suggest taking measurements and body fat and pictures so you can see the difference. If you really think you’re not progressing you may have to reduce calories too.

Coconut flour is made from dehydrated coconut meat after most its fat has been extracted to produce coconut oil.  Each 1/4 cup of coconut flour contains 60 calories, 2.5 g of fat, 6 g of protein, 19 g of carbohydrates, 12 g of fiber, and 7 g of net carbs. Due to its high fiber content, this low-carb flour is perfect for anyone who needs a digestive health boost.
In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.
I’ve been doing keto on and off for a year. Before that, I explored eliminating “inflammatory” or “reactive” foods based on another eating program. I have Celiac and autoimmune issues and I think one of the reasons people stall with Keto is because they are eating too many typically “inflammatory” foods–foods that your body has a harder time digesting and as a result create systemic inflammation which, in turn, cause weight loss plateaus. For those trying to fight through a Keto Plateau, I would suggest eliminating ALL dairy (try subbing ghee for butter), artificial sweeteners (including stevia and erythritol) and all nuts for 5 days. I know it sounds close to impossible but all three of these Keto staples are some of the biggest culprits of inflammation in the body. I found this suggestion on another Keto website and tried it and dropped 6 lbs in 5 days. Another typically inflammatory food is Eggs. If you can’t eliminate all of these foods at once, try eliminating one at a time for a minimum of 5 days and see if there is any movement on the scale. For those who have stalled, chances are at least one of your Keto staples is holding you up. Good luck!
×