Almond flour is available in supermarkets and grocery stores, but you can find it for the lowest price when you buy it in bulk online. Make sure you purchase the finest blanched almond flour that has no darker specks of skin. The finer the grind of the almond flour, the finer the consistency of your baked goods and the easier it will be for your food to rise.

In addition, not all carbs come in the form of white bread, fluffy pizza crusts, and other wheat products. Harvard explains that beans and fruit are also sources of good carbohydrates, so keep that in mind before you decide to completely carve out carbs from your diet. With that in mind, we've rounded up some of the best pasta swaps that don't taste like cardboard—in fact, some even taste just as delicious (or better) than the real thing.


I love you guys! I never miss an email- something good in every one (usually recipes). I printed out the sweetener list and put it on the fridge. This is wonderful today, will print asap. We started low carb in April. In 2 months I lost 40 pda and my hub lost 28! When I went in for my 3 month A1C my count had dropped from 7.2 to 5.8!! My Dr was as thrilled as I was! I still have 160 pds to go but this is the easiest diet I have been on. Weekends are hardest though. We want to eat out the time- you have any suggestions??
OMG! This is delicious! I’m trying to reduce carbs because it seems to be causing systemic inflammation. I finally got to try this, I am wowed. I used the Ghee instead of coconut oil, used a silicone loaf pan and baked it for 60 mins. It came out crusty,good texture. Yummy with Pepper jack cheese. Next time, I plan to make a double recipe for a larger loaf. Thank you sooooo much.
During the 1920s and 1930s, when the only anticonvulsant drugs were the sedative bromides (discovered 1857) and phenobarbital (1912), the ketogenic diet was widely used and studied. This changed in 1938 when H. Houston Merritt, Jr. and Tracy Putnam discovered phenytoin (Dilantin), and the focus of research shifted to discovering new drugs. With the introduction of sodium valproate in the 1970s, drugs were available to neurologists that were effective across a broad range of epileptic syndromes and seizure types. The use of the ketogenic diet, by this time restricted to difficult cases such as Lennox–Gastaut syndrome, declined further.[10]
There are theoretically no restrictions on where the ketogenic diet might be used, and it can cost less than modern anticonvulsants. However, fasting and dietary changes are affected by religious and cultural issues. A culture where food is often prepared by grandparents or hired help means more people must be educated about the diet. When families dine together, sharing the same meal, it can be difficult to separate the child's meal. In many countries, food labelling is not mandatory so calculating the proportions of fat, protein and carbohydrate is difficult. In some countries, it may be hard to find sugar-free forms of medicines and supplements, to purchase an accurate electronic scale, or to afford MCT oils.[54]
I have only been on a Keto diet for a couple of weeks, but I have found some great recipes on your site and have loved them all! Today I made these donuts and then frosted them with your Low Carb Keto Cream cheese frosting. I followed both recipes exactly as written and had great results. Thanks so much! I thought I would never be able to give up sweets, but now I do not have to and I am so relieved.
Hi Roseanne. It can be hard to start especially when stressed out. Here is an idea to help you ease into a low carb lifestyle. First, know that I am not a nutritionist nor a doctor. There were times I thought I would go out of my mind without a piece of low carb cheesecake in the morning. I’m not a big egg eater and that saved my life until I found how easy quiches were to make and how much I loved them. If you are craving something, eat something – as long as it is low carb. There were days I ate all day long – there were also days I ate very little. For me it was all or nothing. Cheat days didn’t work for me because they brought back cravings. If you are stressed out and need something sweet – make a protein smoothie with ice (look at my smoothie bowl recipe). It is much better to go a little over your calories and carbs than to have a pig out. I hope these simple ideas help. Have a wonderful week and good luck. -Kim
You may be surprised with this recipe that you are instructed to soak the nuts for a few hours before making the cereal, but this is to increase the nutrients in the nuts and get rid of any nasties. If you store this in individual jars in the fridge, you can make a week’s supply of this cereal at a time then just grab one in the morning to get you off to a great start.
I liked this product a lot it fit in perfectly with my low carb diet. It is quite tasty and I enjoyed it with my morning coffee. My only camplaint is how Amazon packed it for shipping. They have become quite careless with their packing to protect items that can smash. The outer box of this product often will be damaged but the cereal in separate bags is usually fine.
A survey in 2005 of 88 paediatric neurologists in the US found that 36% regularly prescribed the diet after three or more drugs had failed, 24% occasionally prescribed the diet as a last resort, 24% had only prescribed the diet in a few rare cases, and 16% had never prescribed the diet. Several possible explanations exist for this gap between evidence and clinical practice.[34] One major factor may be the lack of adequately trained dietitians, who are needed to administer a ketogenic diet programme.[31]

Gluten Free (GF): This can definitely be gluten-free if you do not add the gluten and you are sure your oat fiber is completely gluten free. Again, just like the Family-Friendly and the THM E mix options given above, if you are not after low carb but simply after healthier and gluten-free baking options, you may omit the lower carb flours (oat fiber, golden flax, etc.) and use part oat flour or part gluten-free flour. (Bob’s Red Mill Gluten-Free Flour is the lowest carb gluten-free flour I have found—by many carbs in some cases!) Also, you can do the option of making it as is and using half Basic Low Carb Flour Mix and half gluten-free flour for a healthier alternative to just gluten-free flour (which is often made with corn starch, rice flour, and other “white” flours).


A well-formulated ketogenic diet, besides limiting carbohydrates, also limits protein intake moderately to less than 1g/lb body weight, unless individuals are performing heavy exercise involving weight training when the protein intake can be increased to 1.5g/lb body weight. This is to prevent the endogenous production of glucose in the body via gluconeogenesis. However, it does not restrict fat or overall daily calories. People on a ketogenic diet initially experience rapid weight loss up to 10 lbs in 2 weeks or less. This diet has a diuretic effect, and some early weight loss is due to water weight loss followed by a fat loss. Interestingly with this diet plan, lean body muscle is largely spared. As a nutritional ketosis state sustains, hunger pangs subside, and an overall reduction in caloric intake helps to further weight loss.
Hi Gigi, Low carb and keto is about the balance of macronutrients eaten (fat, protein and carbs), not specifically meat or lack thereof. Most people on keto do eat meat, though some people do vegetarian keto. Fat is actually necessary for many body processes. There is no issue for the kidneys with a high fat diet, but if you eat too much protein that isn’t great for the kidneys. It’s a common misconception that keto is high protein (it isn’t). Keto is great for diabetics as it naturally helps stabilize insulin. All of this being said, please know I’m not a doctor and you should consult your doctor on any medical questions or before starting any diet. If you have more questions that aren’t medical questions, I recommend our low carb & keto support group here.

Hi Maya. I LOVE your site!! Interesting, informative with fab recipes and ideas. Hubby and I have just started eating low carb and I have to say, we are not finding it too difficult and I already feel sooo much better!! I find the hardest part is choosing low carb veg, I feel as if we are not eating enough. Any suggestions on how to get more veggies into our diet?

I love this Easy Low Carb Bread Recipe – Almond Flour Bread! I made it this morning for the first time and it turned out great – taste really good. I didn’t have the Psyllium husk powder so I used Golden Flaxseed Meal and I doubled the recipe for a thicker loaf. My question is – does this need to be refrigerated and if not how long does it keep if not refrigerated.


For those wanting paleo donuts, some people are okay with erythritol since it’s a natural sweetener. If you aren’t, you can make these with coconut sugar if that’s more paleo-friendly for you. They just won’t be low carb or sugar-free, but will be paleo. If you just need gluten-free but don’t care about the sugar-free part, try gluten-free cinnamon sugar donuts.
Measuring blood ketones is the most reliable method. There is a home blood test you can use, but the strips can be very expensive. An alternative is to measure ketones in the urine with a dipstick test, which is much more accessible and inexpensive. However, this method is much less reliable and as time goes on and the body adapts to ketosis, it becomes even less reliable.
One of the staples of low-carb diets is protein. Lean meats like fish, chicken, beef, and pork are all wonderful protein sources that are sure to satisfy your cravings. Eggs can be incorporated into meals at any time of day and contain six grams of protein, which makes them perfect as a pre-workout snack, too. Vegans can replace meat with plant-derived protein products like tofu and tempeh. When you assemble your meals, keep in mind that protein should take up roughly one-fourth of your plate.
Weight loss is the primary reason my patients use the ketogenic diet. Previous research shows good evidence of a faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet, or even a Mediterranean diet. However, that difference in weight loss seems to disappear over time.
With all of the new low-carb food products hitting the marking lately, you may be wondering if it is really worth it to make your own keto-friendly baked goods. Unfortunately, many “keto-friendly” products have been found to contain more net carbs and a bigger impact on insulin secretion than indicated by the packaging. For this reason, one ready-made “keto cookie” can kick you out of ketosis, even if the label says “only with four net carbs.”
The American Heart Association recommends eating six to eight servings of grains every day, which is a lot of carbohydrates. But whole grains also contain a lot of fiber, which is the basis for the recommendation. Fiber is bulky and slow to digest, so you feel full longer after a high-fiber meal. Fiber also aids in healthy elimination, which can keep you feeling – and looking – less bloated and sluggish. People who eat a high-fiber diet are at a lower risk for heart disease, strokes and certain types of cancers because fiber helps you avoid the insulin spikes that occur when you eat starchy carbs. Fiber also helps control your cholesterol levels.
I bought this as an alternative to the Medi-Fast Oatmeals. This one has similar caloric, protein, fat, and carb content, with lots of vitamins, without the price tag you get with MediFast. I liked the taste of it and will buy it again as a result. The nutritional content is better than any of the Quaker Oats products involving Oatmeal, and for someone who is constantly battling obesity, having a thick bowl of oatmeal is a welcome addition to my diet.

I’m excited to try these 🙂 Love pasta but am low carb, so these look perfect. I have a suggestion for cutting – try using an herb cutting wheel (herb mincer), this would give long, thin pieces and uniform too. I also have a question – can I use a hand or stick blender? I have a Vitamix but hate that I always have to leave some bits behind b/c I can’t get it all out from the bottom (but I see the batter is thin, so this might not be a problem?)
Well, I am going to give this another try. I have great difficulty in eating greens , or drinking them, also I am not fond of fats, years and years of low fat diets have totally screwed my metabolism,and taste buds. I will read this page every day to keep my mind focused. Start tomorrow when I get up …… I work nights which can cause me problems as well. When I tried this diet before, I got terrible cramp, now I realise I wasn’t drinking enough water. Anyway.here goes.
If you’re one of the lucky people that have a dehydrator, you can take serious advantage of it by dehydrating thin slices of vegetables overnight (normally 12 hours) to get crisp, perfect vegetables that you can eat as snacks. Do this with zucchini, radish, or jicama. If you’re not lucky enough to have a dehydrator (like me), then you can easily make cheese chips in the oven and flavor them with your own spices!
Long-term use of the ketogenic diet in children increases the risk of slowed or stunted growth, bone fractures, and kidney stones.[18] The diet reduces levels of insulin-like growth factor 1, which is important for childhood growth. Like many anticonvulsant drugs, the ketogenic diet has an adverse effect on bone health. Many factors may be involved such as acidosis and suppressed growth hormone.[38] About one in 20 children on the ketogenic diet develop kidney stones (compared with one in several thousand for the general population). A class of anticonvulsants known as carbonic anhydrase inhibitors (topiramate, zonisamide) are known to increase the risk of kidney stones, but the combination of these anticonvulsants and the ketogenic diet does not appear to elevate the risk above that of the diet alone.[39] The stones are treatable and do not justify discontinuation of the diet.[39] Johns Hopkins Hospital now gives oral potassium citrate supplements to all ketogenic diet patients, resulting in one-seventh of the incidence of kidney stones.[40] However, this empiric usage has not been tested in a prospective controlled trial.[9] Kidney stone formation (nephrolithiasis) is associated with the diet for four reasons:[39]

Hello, I can’t have any actual sugars in my diet. So when your label at the end says 1 sugar etc is that for the “fake” sweeteners in each recipe? Or real sugars? I can have ones like Splenda, truvia, etc. It’s only so specific for me because it’s to keep all sugar away and control my seizures. These desserts sound amazing and seem to fit my diet till the sugar part on the label.


The only issue with keto, is really that I’m afraid that it might be hard to up my calories to a maintenance weight now that I’ve gotten a taste preference for the rich assortment of foods with no carbs in them. I’m satisfied with less calories than I will need after my excess fat is burned off… but , maybe I bet my body will send more hunger signs once there isn’t anymore body fat in the cupboard to use instead of what goes down my throat.
Carbs in fruits and veggies do count, but you don’t add up the carbs and sugar. Sugar is already included in the carbs – it’s just listed separately on labels because some people want to see a breakdown of how much of the carbs are sugars (versus other, complex carbs). If it says 2g carbs and 2g sugar, it means there is 2g total carbs and all of them are sugar (in this case).
From an outpatient clinic, we recruited 28 overweight participants with type 2 diabetes for a 16-week single-arm pilot diet intervention trial. We provided LCKD counseling, with an initial goal of <20 g carbohydrate/day, while reducing diabetes medication dosages at diet initiation. Participants returned every other week for measurements, counseling, and further medication adjustment. The primary outcome was hemoglobin A1c.
Hi Tanisha, Sunflower seed flour should work in the same quantity (you can buy it here). I haven’t tried it for this recipe, but it does often work as a good almond flour replacement. The only thing to keep in mind is that the bread may come out green in color – sunflower seed flour tends to do this when baked – but it doesn’t affect the taste. Let me know how it goes if you try it!

Just made these. They were absolutely delicious. I used coconut sugar and I will definitely be making them again. Thank you so much for sharing this recipe , this was the first time I ever made donuts in my life. I actually just lost 45 lb and these were perfect because they weren’t too sweet which I really enjoyed but they tasted fantastic and the recipe was super simple

You deserve a medal for this recipe!!! I made it earlier today and it is absolutely AMAZING! It exceeded my expectations! It’s so delicious! It made enough to completely fill an extra large rectangle Tupperware. I was obsessed with natures valley granola before I went Keto and this is the same exact look and texture but this tastes even better! I’m so excited about this because I was getting sick of eggs for breakfast lol. Thank you, thank you, thank you!


Recently, four studies have re-examined the effect of carbohydrate restriction on type 2 diabetes. One outpatient study enrolled 54 participants with type 2 diabetes (out of 132 total participants) and found that hemoglobin A1c improved to a greater degree over one year with a low-carbohydrate diet compared with a low-fat, calorie-restricted diet [5,6]. Another study enrolled 8 men with type 2 diabetes in a 5-week crossover outpatient feeding study that tested similar diets [7]. The participants had greater improvement in glycohemoglobin while on the low-carbohydrate diet than when on a eucaloric low-fat diet. The third study was an inpatient feeding study in 10 participants with type 2 diabetes [8]. After only 14 days, hemoglobin A1c improved from 7.3% to 6.8%. In the fourth study, 16 participants with type 2 diabetes who followed a 20% carbohydrate diet had improvement of hemoglobin A1c from 8.0% to 6.6% over 24 weeks [9]. Only these latter three studies targeted glycemic control as a goal, and two of these were intensely-monitored efficacy studies in which all food was provided to participants for the duration of the study [7,8]. Three of the studies [6,8,9] mentioned that diabetic medications were adjusted but only one of them provided detailed information regarding these adjustments [9]. This information is critical for patients on medication for diabetes who initiate a low-carbohydrate diet because of the potential for adverse effects resulting from hypoglycemia.

A final common issue on a ketogenic diet is that instead of increasing fat intake, people increase their protein intake. A ketogenic diet is NOT a high-protein diet. In fact, too much protein will prevent you from entering a state of ketosis. This is because excess amino acids in the blood stream can be converted into sugar via a process called gluconeogenesis.

Conklin's fasting therapy was adopted by neurologists in mainstream practice. In 1916, a Dr McMurray wrote to the New York Medical Journal claiming to have successfully treated epilepsy patients with a fast, followed by a starch- and sugar-free diet, since 1912. In 1921, prominent endocrinologist Henry Rawle Geyelin reported his experiences to the American Medical Association convention. He had seen Conklin's success first-hand and had attempted to reproduce the results in 36 of his own patients. He achieved similar results despite only having studied the patients for a short time. Further studies in the 1920s indicated that seizures generally returned after the fast. Charles P. Howland, the parent of one of Conklin's successful patients and a wealthy New York corporate lawyer, gave his brother John Elias Howland a gift of $5,000 to study "the ketosis of starvation". As professor of paediatrics at Johns Hopkins Hospital, John E. Howland used the money to fund research undertaken by neurologist Stanley Cobb and his assistant William G. Lennox.[10]

To replace 1 egg, mix 1 tbsp ground flax meal with 3 tbsp of water and allow it to swell. This can be used to replace the eggs but it will not give to properties that eggs do. Eggs help bind the ingredients, eggs help the baking become light, fluffy and rise. Eggs help emulsify the mixture. This formula is used in many vegan recipes or those who are allergic to eggs. If a recipe is heavily based on eggs, this substitution will not work.
You can substitute half of the spelt flour for half of the flour called for in your recipe. This will help to keep the texture of bread when baking spelt bread. For total carbohydrates, it comes in at almost 27, with a net carbohydrate count of just under 22. The GI is getting up into the midrange, so this bread will start to raise blood sugars more at 55-67 than the previous four choices on our list.

Conversely, eating a dinner high in fiber, with lots of vegetables and whole grains will keep your blood sugar much steadier, based on how long it takes to break down the food into blood sugar. It takes your digestive system a long time to get a piece of whole-grain bread from the place where it looks like toast to the place where it looks like molecules of blood sugar.
In general, people on ketogenic diets tend to consume a lot of foods high in monounsaturated and saturated fats such as olive oil, butter (often butter from grass-fed cows is recommended), avocado, and cheeses. The high oleic types of safflower and sunflower oils (but not the regular forms of these oils) are also good choices, as they are high in monounsaturated fats and low in polyunsaturated fats.
I made this. It’s excellent! I had to sub with xanthan gum (estimating the conversion from psyllium husk powder – i used 2 tsp of xanthan gum) and it’s still great. I made Alaskan monte cristos with it that were fantastic. (Low carb french toast dredge and griddled the bread, then griddled again with ham and swiss like making grilled cheese then a bit of sugar free raspberry jelly on the side.) Next I substituted coconut flour (1/2 a cup) for the almond flour and made it again because I liked the original recipe so much. I added 1/4 cup extra warm water and 2 tbsp melted butter to the dough. I was a little off on the conversion for bread but ended up with an excellent pound cake. So… I whipped up some low carb cream cheese icing to put on it the topped that off with non-sweetened coconut shavings. OH MY GOODNESS!!! To have coconut cake again! It was excellent! I estimated the cake ended up being about 100 calories for a 1/2 inch slice and about 2.5 net carbs. Anyway, thanks for the recipe and I enjoyed playing with it some.
There are several different types of flour made from seeds. Flaxseed meal is an excellent source of omega-3 fatty acids and can be used in muffins, pancakes and other baked goods as an oil or butter substitute. A 1/4-cup serving has 8 grams of carbohydrates. Although more difficult to find, sunflower seed flour is very low in carbohydrates with less than 6 grams per 1/4 cup.
Low-carb baking can be a challenge because many of the substitutes for wheat flour, such as bean flour, are very carbohydrate-dense. Flours made with nuts, seeds, soy and coconut are good options, but you will have to play with oven temperature, baking time and recipe ingredients. For the best results, look for recipes that call for your preferred low-carb flour. Remember that although the flour may be low-carb, other ingredients such as sugar will add carbohydrates.

Rami co-founded Tasteaholics with Vicky at the start of 2015 to master the art of creating extremely delicious food while researching the truth behind nutrition, dieting and overall health. You can usually find him marketing, coding or coming up with the next crazy idea because he can't sit still for too long. His top read is The 4-Hour Workweek and he loves listening to Infected Mushroom in his spare time.


Several studies have investigated the potential of LCD or KD on weight loss. For example, Brinkworth et al. (2) compared one year of low-fat (LF) vs. LCD diet in adults with abdominal obesity. Subjects were randomly assigned and diets were isocaloric, with moderate energy restriction. Both groups realized significant weight loss, however, there was no significant difference between groups, suggesting that a LCD was equally effective as a LF diet.


Twenty-one of the 28 participants who were enrolled completed the study. Twenty participants were men; 13 were White, 8 were African-American. The mean [± SD] age was 56.0 ± 7.9 years and BMI was 42.2 ± 5.8 kg/m2. Hemoglobin A1c decreased by 16% from 7.5 ± 1.4% to 6.3 ± 1.0% (p < 0.001) from baseline to week 16. Diabetes medications were discontinued in 7 participants, reduced in 10 participants, and unchanged in 4 participants. The mean body weight decreased by 6.6% from 131.4 ± 18.3 kg to 122.7 ± 18.9 kg (p < 0.001). In linear regression analyses, weight change at 16 weeks did not predict change in hemoglobin A1c. Fasting serum triglyceride decreased 42% from 2.69 ± 2.87 mmol/L to 1.57 ± 1.38 mmol/L (p = 0.001) while other serum lipid measurements did not change significantly.
To help you get acquainted with making keto-friendly baked goods, we decided to put this article together with all the info you’ll need to get started. Below you will find the many low carb flour options you can use on keto, how to utilize them correctly, and some of our favorite low-carb flour recipes. After reading through this guide, you will have the information you need to make the keto-friendly version of the high-carb food that you’ve been craving.
A classy twist on the average turkey burger, this nutritious recipe comes together quickly—the mushrooms roast in the oven for 12 minutes while the turkey cooks on the stovetop—looks complicated (read: serve when you have friends coming over), and tastes delicious. Packed with protein, thanks to turkey, plenty of potassium courtesy of the mushrooms, and crazy tasty. What more do you need?
1. Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, Earnest CP, Arciero PJ, Wilborn C, Kalman DS, Stout JR, Willoughby DS, Campbell B, Arent SM, Bannock L, Smith-Ryan AE, and Antonio J. International Society of Sports Nutritionists Position Stand: Diets and body composition. Journal of the International Society of Sports Nutrition 14:16, 2017.

A common question is whether you can substitute almond flour for coconut flour and the other way around. Yes, often you can but not in equal amounts. 1 cup of almond flour can be substituted for 1/3 cup of coconut flour. 1/3 cup of coconut flour can be substituted for 2/3 cup almond flour + 1.5 tablespoons of ground psyllium husk powder. The amounts may need to be adjusted depending on what brands you’re using.

In addition, on the day the diet was initiated, diabetes medications were reduced – generally, insulin doses were halved, and sulfonylurea doses were halved or discontinued. Due to the possible diuretic effects of the diet soon after initiation, diuretic medications were discontinued if of low dosage (up to 25 mg of hydrochlorothiazide or 20 mg of furosemide) or halved if of higher dosage. Participants were also instructed to take a standard multivitamin and drink 6–8 glasses of water daily, and were encouraged to exercise aerobically for 30 minutes at least three times per week.

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