Hi Vivian – I am 60 yo and researching Keto and would love more information from you since we are same age. What is TDEE? What fat sources do you use and how much daily? What are some meals you make regularly and what does a day of food look like? What is the easiest/best way to count carbs getting started? If you and Brenda are ok with you giving me your email I would love to learn more from you! I just need some help getting started. Brenda – thank you for all your information and recipes!
Y. Wady Aude, MD; Arthur S. Agatston, MD; Francisco Lopez-Jimenez, MD, MSc; Eric H. Lieberman, MD; Marie Almon, MS, RD; Melinda Hansen, ARNP; Gerardo Rojas, MD; Gervasio A. Lamas, MD; Charles H. Hennekens, MD, DrPH, “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat,” Arch Intern Med. 2004;164(19):2141-2146. http://archinte.jamanetwork.com/article.aspx?articleid=217514.
Hi Judy. Some people can enjoy small amounts of fruit on a low carb keto diet while others can not. I always use fruit as a garnish and stick to 1 ounce at any given time. I choose the smallest fruits I can find because it tricks me into thinking that there is more. If I enjoy a little apple, I make those slices as thin as I can and it probably doesn’t even equate to an 8th of a small apple. If I shared photos of just plain porridge, with a spoon in it, it would not be appetizing to look at. As with everything in life, use common sense and make the decisions that are best for you. I offer subs and ideas in the posts and recipes. Enjoy the recipes. -Kim
Basically, carbohydrates are the primary source of energy production in body tissues. When the body is deprived of carbohydrates due to reducing intake to less than 50g per day, insulin secretion is significantly reduced and the body enters a catabolic state. Glycogen stores deplete, forcing the body to go through certain metabolic changes. Two metabolic processes come into action when there is low carbohydrate availability in body tissues: gluconeogenesis and ketogenesis.

Participants returned every other week for 16 weeks for further diet counseling and medication adjustment. When a participant neared half the weight loss goal or experienced cravings, he or she was advised to increase carbohydrate intake by approximately 5 g per day each week as long as weight loss continued. Participants could choose 5 g carbohydrate portions from one of the following foods each week: salad vegetables, low-carbohydrate vegetables, hard or soft cheese, nuts, or low-carbohydrate snacks. Diabetes medication adjustment was based on twice daily glucometer readings and hypoglycemic episodes, while diuretic and other anti-hypertensive medication adjustments were based on orthostatic symptoms, blood pressure, and lower extremity edema.
I haven’t had great success converting chocolate chip cookie recipes. I think it’s because my expectations are for the cookies to taste like my daughter’s perfect, sugary-white=flour-amazing ones. And it just doesn’t happen. I do have my peanut butter cookie recipes up, and I put chocolate chips in those sometimes. Back to your question with the coconut flour. I expected to have to tweak recipes a lot more for the small amount of coconut flour in this mix, but it hasn’t been the case. Sometimes I add a little extra almond milk, but I haven’t had to increase the eggs like I thought I would have to. That said, I would start with your regular amounts and play with the dough and see. Another egg might be needed. I will be surprised if you get the original crispy/chewy texture, but please let me know if you do!!! 🙂

I tried to make the egg noodles and it was a total failure. Followed the directions without any substitutions.’ Not sure what happened. The texture was off. It was nearly impossible to remove from the pan and I used the latex mat and sprayed as well. It was mushy and seemed undercooked. I was disappointed because I had made the sauce and was ready to eat. It looked like the mixture was set and cooked, Perhaps my oven is off.


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!

^ Freeman JM, Vining EP, Pillas DJ, Pyzik PL, Casey JC, Kelly LM. The efficacy of the ketogenic diet—1998: a prospective evaluation of intervention in 150 children. Pediatrics. 1998 Dec;102(6):1358–63. doi:10.1542/peds.102.6.1358. PMID 9832569. https://web.archive.org/web/20040629224858/http://www.hopkinsmedicine.org/press/1998/DECEMBER/981207.HTM Lay summary]—JHMI Office of Communications and Public Affairs. Updated 7 December 1998. Cited 6 March 2008.

Hi, Just wanted to thank you for this recipe. Although I cook a lot, I never had such a great idea. I cooked the noodles in the microwave in a square glass container because I didn’t want to wait. I cut in halves and used them as lasagna’s pasta. Its was absolutely delicious. Is as good or even better than the real thing. Thanks again for sharing. From now on my life is different!


Carbohydrates are used to make glycogen, which is required for muscle function. The difference between this and common meal plans is the amount of carb intake is limited to enough for the glycogen production of a normal person. Not every carbohydrate is created equal. Sugar alcohols don’t affect most people’s blood sugar levels. Nor does most fiber. A keto eater is interested in net carbs, figured by total carbohydrate minus fiber minus sugar alcohols.
This is the best! I’m really bad at baking but I have made this twice and both times it was perfect. I’ve shared it with all my gluten intolerant friends, thank you. Oh, I reduced the psyllium husk to an eighth and replaced the other eighth with gluten free flour. It made it less gritty. Yummy! Today I’m going to add some spices and sultanas for a sweet treat. Hope it works!
I've been on the search for low carb crackers for dips and chicken salad for years...I was excited to find these but a little surprised by the expensive price tag. I figured I'd give them a shot anyway. I really like these crackers - they remind me of Mary's Gone Crackers but less crispy. I wouldn't choose to eat them alone - they definitely need a dip or chicken salad to go with them or else they're pretty bland, besides the seed taste. The only problem was that over half of the bag was broken which made it impossible for me to dip them into anything chunky. For $10 per box, they should have them in a tray or something to eliminate this mistake. Unfortunately, I won't buy them again unless the price drops by at least half.
Aude, Y., A. S, Agatston, F. Lopez-Jimenez, et al. “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat: A Randomized Trial.” JAMA Internal Medicine 164, no. 19 (2004): 2141–46. doi: 10.1001/archinte.164.19.2141. jamanetwork.com/journals/jamainternalmedicine/article-abstract/217514.
I think melted and solid coconut oil pretty much have the same volume, or if it changes, the amount of volume lost or gained is negligible 😉 Sometimes I make coconut oil bites by pouring 1-tbs servings of melted coconut oil mixed with something to give them flavours (matcha powder, raw cacao powder, essential oils, etc) on an ice cube tray and when they turn solid it looks like the volume is about the same.

With just 4g of carbs, this pasta, made from hearts of palm, is a plant-based pasta substitute you may not have heard about before. Palmini is low in calories, high in fiber, gluten free, and looks more like traditional pasta than some other alternatives. It can be purchased canned or in pouches. While you can eat it straight from the package, it also cooks up well—keeping its pasta-like consistency. 

Of course it does not match the price of mass produced cereals on the market, I’m not surprised. It’s about on par with other specialty Keto items in my opinion. It has 15 servings per bag and will last you two weeks if you eat one serving a day. To me it is well worth the price because if I were to have it as a snack every day that’s only $5 a week for something I enjoy eating!
Just made these, without a silpat (I used parchment) and with a wonky cookie sheet (I desperately need a new one, and will have one before I make these again) but they were great! I really wanted chicken noodle soup, as I woke up this morning with a sore throat.. These are awesome!! Very little taste, not eggy at all, and my chicken soup really hit the spot! Thanks! 
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