Use our premium meal planner tool (free trial) to access tons of weekly meal plans, complete with shopping lists. You can adapt the plans to your liking, skipping any meal, choosing how many people you’re cooking for, and the shopping lists adapt. You can even start a new plan from scratch (of from pre-existing ones), tailor them completely and save them.
The most commonly known and used nut flour is almond flour, and it is one of the most versatile low carb ingredients. Almond flour can differ greatly between brands in terms of how finely ground it is, so you need to know what to look for. The finest almond flours are made from blanched almonds and have no darker specks of skin. Almond “meal” is often not nearly so finely ground and may or may not contain the husks of the almonds. The finer the grind of the almond flour, the finer the consistency of your baked goods. However, more coarsely ground meals are often less expensive and are still useful in things that don’t require a fine texture, such as muffins.

It took me a long time to find you but your website has been a huge blessing. My husband is a diabetic and I didn’t know what to do to handle this. He also loves desserts which was a real challenge. I could find lots of paleo sites but they all use honey or maple syrup which is still sugar and not good for a diabetic. So here you are and everything you do is perfect for us. I think you are a genius. And you have sooooo enhanced my life. Thank you so much for being here and sharing. Please don’t ever go away!


Made from dried and defatted coconut flesh, coconut flour has a high fiber content, with 8 grams of carbs and 5 grams of fiber in two tablespoons. To use the flour, replace up to 20 percent of the regular flour in a recipe with coconut flour and add an equal amount of liquid. For example, if a bread recipe calls for five cups of all-purpose flour, use 4 cups of the all purpose flour and one cup of coconut flour plus one cup of water. You can also use the flour alone for breading.


If you’re following a low-carb diet, it’s tempting to limit breakfast cereal to a sprinkling on your Greek yogurt -- and with good reason. Because grains are carbohydrate-rich, there are few truly low-carb cereal options, and many boast upwards of 40 grams per serving. As of October 2015, the FDA hasn’t defined what “low-carb” means in terms of grams or percentage of calories. However, with a little detective work, you can find hot or cold cereals with 20 grams of carbohydrates or fewer per serving, which can fit into some lower-carb diets.

The ketogenic diet is not a benign, holistic, or natural treatment for epilepsy; as with any serious medical therapy, complications may result.[28] These are generally less severe and less frequent than with anticonvulsant medication or surgery.[28] Common but easily treatable short-term side effects include constipation, low-grade acidosis, and hypoglycaemia if an initial fast is undertaken. Raised levels of lipids in the blood affect up to 60% of children[38] and cholesterol levels may increase by around 30%.[28] This can be treated by changes to the fat content of the diet, such as from saturated fats towards polyunsaturated fats, and if persistent, by lowering the ketogenic ratio.[38] Supplements are necessary to counter the dietary deficiency of many micronutrients.[18]

Almond flour, a misnomer, is more accurately almond meal. It consists of ground almonds that have a flour-like consistency. Almonds are naturally low in carbs -- 1 cup of almond meal contains a mere 2 grams -- in addition to being high in calcium and protein. Almond meal crumbles more easily than gluten-based flour so it can be used to replace no more than one-quarter of the flour in a recipe that calls for grain flour. When baking with 100 percent almond meal, additional eggs or egg replacers are required.

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These side effects typically occur because carbs are the body’s primary fuel source, when carb intake is restricted, the body goes into a state of starvation. This state is extremely stressful for the body and stimulates survival mechanisms which include slowing of the metabolism and a loss of interest in sex (not as important as food for survival). When adequate fats are available in the diet, however, the body will burn those for energy and these issues can be avoided.
Cinnamon toast crunch is the best cereal by a long shot and I can guarantee this by asking anyone and everyone if it was a part of their childhood, and even adulthood. It is, without fail, the cereal I see the most people purchase when I am at the grocery store. We knew that if we were going to attempt a low carb cereal we would need to pick one that everyone could undoubtedly agree upon as the best, so we decided on Cinnamon Toast Crunch.

Low carb egg pasta is typically tasteless, with a similar consistency to regular flour. You will love it for its macro content, combining the protein from eggs with the fat from the cream cheese. Eggs are one of the most affordable, nutrient dense foods you can buy, with zero carbs, 7 grams of fat and 6 grams of protein[*]. Cream cheese is a keto-friendly dairy product, as long as you buy from a high quality source.
Thank you Carolyn!! My son with type 1 has been asking and asking and asking for some sort of low carb breakfast cereal. Why it took me so long to come across this recipe, I don’t know but I’m glad I finally did. He said it tastes just like his old favorite, Cinnamon Life. So happy to have another breakfast favorite to add into his rotation to keep him happy and motivated! You are the BEST!
My children are on a low carb diet but have the occasional treat with Dad and friends with parties etc. I’m undecided on keto for children unless the child wasn’t having success losing weight on a low carb diet. I think it would be best to speak to his pediatrician if he does have a lot of weight to lose. I can say being on keto does help with sugar and carb cravings more than anything I’ve ever tried. My friend Maria from Mariabodymindhealth.com has her children on keto 100% of the time.
Make things yourself. While it’s extremely convenient to buy most things pre-made or pre-cooked, it always adds to the price per pound on items. Try prepping veggies ahead of time instead of buying pre-cut ones. Try making your stew meat from a chuck roast. Or, simply try to make your mayo and salad dressings at home. The simplest of things can work to cut down on your overall grocery shopping.
Amongst all the sugar-filled cereals on our supermarket shelves, there are the occasional good one. But I always get sick of them so quickly, and I find they’re usually quite bland. But, thankfully there are some easy, low carb breakfast options that don’t involve cereal! Have a look at the list below and hopefully you’ll get inspired to try a few for yourself.

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.

Like any other fad diet, you can lose weight and see some positive results in the short term, but what effect does a low-carbohydrate ketogenic diet have on your long-term health? Recent research published by The Lancet studied the eating patterns of more than 15,400 adults in the U.S. and another 432,000 people around the world. Researchers found that restricted carbohydrate levels replaced or supplemented by animal-based protein and fat sources could lead to a higher risk of premature death.
JoAnna, We have 3 ways we typically thicken soups: 1) with a bit of cream cheese, 2) with heavy cream, or 3) with beef gelatin. Depending on which you use, it will change the flavor of the soup slightly, but cream cheese or heavy cream might be a really delicious flavor pairing with mushrooms! Xanthan gum will also work if you have it on hand (start with a little and work your way up), but we don’t use it (unfortunately it causes tummy troubles for a lot of people, us included!).
Baking with coconut flour is a little tricky since it absorbs a lot of water. For every 1 cup of coconut flour, you'll need to add 1 cup of water and six eggs. Substitute 1/4 to 1/3 cups of coconut flour for every 1 cup of all-purpose flour. Another option is a blend of 3 parts almond flour to 1 part coconut flour. Coconut flour is a little higher-carb than nut or seed flours with 16 grams of carbohydrates per 1/4 cup.
Brenda, here is the link to the article. From what I have been reading the diarrhea is not uncommon. I had been using KCT oil in my coffee and smoothies, that compounded the problem. I have tried several of the suggestions this article suggested and it has been a great help. My wife and I were wondering what fat sources are you using. We have been trying to get more fat into our diets. We do use butter, sour cream, full fat dairy products, and changed our hamburger meat back to 85-15, most of the time. Super love your articles, they show you care. That is what is missing in today’s world.

There is nothing inherently difficult about following a ketogenic diet. We have many patients who do this very easily over many years. The metabolic benefits significantly outway any perceived challenges from limiting particular food types. Uptake would be far more widespread if nutrition professionals left their predujical opinions of SFA’s behind. Finally, given the expertise in Ketogenic Diets at Harvard, Dr David Ludwig, for one springs to mind, I am surprised the author did not avail themselves of the local expertise.
The easiest way to successfully stay on the keto diet is by meal planning for the week. I have dozens of keto meal prep recipes that are low carb and absolutely delicious, these recipes will make it easy for you to stay on track for the keto diet. It is really important to stick to the keto diet plan otherwise, your body will get kicked out of ketosis and you will have to start over. It’s not the end of the world, but your body performs best in ketosis and that is when you can really lose weight.
While these sources have lower carbs, they typically have higher fat contents. For example, most nuts are calorically dense with fat, though most of it is good fats such as monounsaturated and polyunsaturated varieties. If someone is trying to reduce his fat intake as well as his carbohydrate intake, then it may be a good idea to look into low-carb flour varieties that also are low-fat, such as soy flour.
Hello, I found your recipes after reading A Year of No Sugar by Eva Schaub and needing some delicious sugar free recipes. I recently decided to try keto and am almost done a 2 week challenge (more low carb than true keto but have kept the carbs below 70g, except 1 day). My questions are is alcohol allowed in your view? I’m not a huge drinker but I do like a glass of wine with dinner. What about “cheat” days. I’m not planning to go back to eating all the processed foods but denying them completely seems pretty counter intuitive and I’m hoping for ideas. Last question, what about fruit? How can any food plan completely rule out fruit? That also seems unhealthy and I’m wondering if you think ekto should be used as a temporary weight loss plan, with low carb being the longer term plan? Thank you! And you look amazing in the photos.
Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.
I have been on a low carb keto diet for more than a year. As T2DM my A1C dropped from 9% to 5.4% & I discontinued meds. All my lipids improved even with ample healthy saturated fat. More than a year now so I wonder why this would be a short term improvement when its obvious that I will not go back to a high A1C and taking 3 diabetes medications including sulphonylureas. It is clear from this article that you lack the necessary experience that would be gained from wholeheartedly trying the diet or monitoring patients doing it properly like me. I would be probably be facing my first amputation if I believed the negativity in your article. So for people with diabetes who may be dissuaded by your article. Ignore it and take back your health by restricting carbs (<25 g a day) or as low as you reasonably can below 130g while being satisfied that you are getting adequate nutrition.
I think that what Beverly is talking about when she says English battered fish is one where it isn’t crunch, exactly. The fish is dipped in a flour and egg based thick batter and deep-fried, leaving a lovely chewy coating on the outside. So delish! The closest thing I can think of in US terms are those batter dipped hot-dogs on a stick people used to eat. Anyway, I suspect we’d be moving more in the direction of some substitute using beaten egg whites, perhaps? Maybe modifying something more in the line of keto pancake batter?
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.

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 may be a silly question, but what brand of Psyllium Husk Powder do you use? I’m looking for one that does not turn the bread purplish. When I clicked on the link next to Psylluim Husk in your recipe, it took me to Amazon. When I read the questions and answers about the product, some people said that it did turn their bread purplish. I have never purchased this product before and made the mistake of buying the orange flavor one. My bread smelled and tasted a bit on the citrus side! LOL
Things have changed. I discovered Keto a year ago, and it has made a significant improvement in my health – WHEN I follow it. It’s not that easy sometimes. I need inspiration and support, as we all do. I know this is your business but it also seems like a life mission. Some days when I am tempted to consume stuff that I know will make me feel bad later, I think of you and all the resources you provide and all the good stuff that will make me feel more energetic, alive, and able to do my part in the world.
Almond Meal is made slightly different than almond flour. Instead of blanching the almonds to remove the skins, the skins on the almonds are kept on. It’s a little bit coarser than almond flour and still bakes the same. For baked goods, I like to use a super fine ground almond flour but I will equally use almond meal as it seems to perform just as well in most recipes, at a reduced cost.

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.
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.1There are scientifically-backed studies that show the advantage of a low-carb, ketogenic diet over a low-fat diet. One meta-analysis of low-carbohydrate diets showed a large advantage in weight loss. The New England Journal of Medicine study resulted in almost double the weight loss in a long-term study on ketone inducing diets.
Hello, I found your recipes after reading A Year of No Sugar by Eva Schaub and needing some delicious sugar free recipes. I recently decided to try keto and am almost done a 2 week challenge (more low carb than true keto but have kept the carbs below 70g, except 1 day). My questions are is alcohol allowed in your view? I’m not a huge drinker but I do like a glass of wine with dinner. What about “cheat” days. I’m not planning to go back to eating all the processed foods but denying them completely seems pretty counter intuitive and I’m hoping for ideas. Last question, what about fruit? How can any food plan completely rule out fruit? That also seems unhealthy and I’m wondering if you think ekto should be used as a temporary weight loss plan, with low carb being the longer term plan? Thank you! And you look amazing in the photos.
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!
The primary outcome was the change from baseline to week 16 in hemoglobin A1c. Changes in all variables were analyzed by the paired t-test or Wilcoxon signed-ranks test, as appropriate. Linear regression analysis was used to examine predictors of change in hemoglobin A1c. A p value of 0.05 or less was considered statistically significant. Statistical analysis was performed using SAS version 8.02 (SAS Institute, Cary, NC).

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.


It can sometimes be difficult to find a cereal that actually fills you up till lunch, so a keto-compliant granola can be the answer. This one is deliciously crunchy and has a warming flavor from the cinnamon and tastes great with your favorite nut milk. Nuts can be a great source of goodness and energy, so this can also be eaten as a snack when you need a little something to keep you going.
Because pasta. One of the things most peeps understandably miss the most when going keto, or grain free for that matter (🙋🏿!!). Because let’s face it, not much beats a bowl of pasta. And while this low carb version is a little different (think fried pasta/gnocchi), fairly certain you’ll be surprised by the al dente-like results and wonderful pairing with traditional Italian sauces.

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.

So let’s talk about vital wheat gluten. Yes, it is wheat, and yes in high amounts it has carbs – although not as many as flour. In this tiny amount it adds no carbs to the recipe yet helps the noodles to not only hold together but also to have that tender chewy texture we all love. This should NOT be served to anyone with a gluten intolerance or allergy but it’s just fine for low carb lifestyles.


I just made this today. It was a bit runnier than in your video and I wondered what I did wrong. I think it had to do with the 1/4 cup melted coconut oil. I didn’t measure first and then melt so perhaps I ended up with more liquid? It’s not like the recipe wasn’t specific…. It was totally my error! I added a bit more flour to get the consistency right. I set timer for 50 min but it was done in 35 min! It is by far the best “keto bread” recipe I’ve made so far. But honestly I am a bread lover so no matter how good this is, in comparison, it will never be a replacement for the rye bread I love so much! Haha! But as far as a keto type bread, it was very good!!
I ditto that. I’m starting the keto diet, but am struggling to get my macros right. I usuaslly end up with too much protien and not enough fat. A daily “menu” to try to copy would be great! I”m 59, almost 60 and have about 20 to get off. My birthday is October and would like to have this gone by then! Thank you for all you do. I love reading your posts!!
As ingested CHO is broken down by the stomach and absorbed through the small intestine, rising blood sugar creates a feedback loop which results in secretion of insulin. The primary role of insulin is to “dispose” of excess blood sugar by signaling tissues to “uptake” more glucose from the circulating supply. In this manner insulin serves a prominent role in glucose regulation. This concept also provides the basis for the glycemic index, a concept which attempts to quantify the impact CHO foods have on blood sugar response. For example, foods rich in simple CHO (i.e., “sugars”), which are absorbed quickly, trigger a rapid rise in blood sugar (and subsequently insulin response), whereas foods rich in complex CHO, such as fiber-rich legumes, exert a relatively blunted response on blood glucose.
I’m just starting this today. My intent is to be keto, but at the very least low carb. The biggest obstacle is that I’m vegetarian, so I have to eliminate the meat section. I plan on continuing with limited cheese and will look at tofu options. But my question is actually about olives! I understand they are low carb, but I buy in bulk and so there is no label to refer to. Is there a standard of net carbs you can advise for large green olives (stuffed with pimento) and Kalamata olives (for greek salads). thanks! Lois
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
In relation to overall caloric intake, carbohydrates comprise around 55% of the typical American diet, ranging from 200 to 350 g/day. The vast potential of refined carbohydrates to cause harmful effects were relatively neglected until recently. A greater intake of sugar-laden food is associated with a 44% increased prevalence of metabolic syndrome and obesity and a 26% increase in the risk of developing diabetes mellitus. In a 2012 study of all cardiometabolic deaths (heart disease, stroke, and type 2 diabetes) in the United States, an estimated 45.4% were associated with suboptimal intakes of 10 dietary factors. The largest estimated mortality was associated with high sodium intake (9.5%), followed by low intake of nuts and seeds (8.5%), high intake of processed meats (8.2%), low intake of omega-3 fats (7.8%), low intake of vegetables 7.6%), low intake of fruits (7.5%), and high intake of artificially sweetened beverages (7.4%). The lowest estimated mortality was associated with low polyunsaturated fats (2.3%) and unprocessed red meats (0.4%). In addition to this direct harm, excess consumption of low-quality carbohydrates may displace and leave no room in the diet for healthier foods like nuts, unprocessed grains,  fruits, and vegetables.
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.

As with cold cereals, your best bet for a low-carb breakfast cereal comes in the form of whole grains. Oatmeal is an excellent choice because it is high in fiber and contains a substance called beta-glucan, which slows down the digestive process. That means you will stay full throughout the morning. Bran cereals can also be eaten hot, and whole grains such as quinoa or grits can be flavored to be either savory or sweet. Quinoa goes especially well with walnuts and raisins, dates or dried figs. It is is also scrumptious when flavored with a little bit of coriander and served with a poached egg on top. Grits are also a natural partner for eggs, but they are also delicious with pecans and fresh blueberries. Drizzle a bit of honey, agave or real maple syrup on top for sweetness. This will increase the carb count a bit, but the nutritional benefits of starting your day with a hearty, hot breakfast are more than worth the few extra carbs.
In the absence of CHO, however, the body must shift to fat as the primary energy source. In this case, the body catabolizes stored triglycerides, which exist in abundance in even the leanest individual. In effect, the KD provokes a physiological stimulus, i.e., CHO restriction, that mimics starvation. Due to the limited ability to store or produce CHO during periods of starvation, the body thus switches to ketogenesis, the production of ketone bodies as a primary fuel source (3).
Crazy right though? I just can’t even believe it for myself until I see this picture of my mid section! I’m truly in shock how it was just 2.4 pounds I lost in 6 weeks and just a half percent in body fat. But clearly the keto diet produces results. I feel better. I look leaner and more toned and I’m just motivated to continue on even though I’m not one of those people who have lost a crazy amount of weight in a short time. I’m in it for the health benefits I mentioned above, but also I’m feeling pretty darn good in my size 6 pair of jeans!
Bulk buy and cook. If you’re someone who doesn’t like to spend a lot of time in the kitchen, this is the best of both worlds. Buying your food at bulk (specifically from wholesalers) can reduce the cost per pound tremendously. Plus, you can make ahead food (bulk cook chicken thighs for pre-made meat, or cook entire meals) that are used as leftovers, so you spend less time cooking.
2. Adzuki Bean Pasta from ExploreAsian, Gluten-Free: This one has a different flavor than it’s black bean counterpart, and has twice as many carbs. But at 11 grams of carbs per serving, that’s still a lot fewer carbs than traditional pasta. You could even mix this pasta into the pot of boiling water with the black bean pasta to change things up and reduce the carbs in your bowl at the same time. (This company has some higher carb bean pasta variations, too!)
In one week my husband lost 1.5 kg because of Keto diet and recipes. Thank you for the insights and tips. I would like to have a complete recipe for meals everyday and hoping by subscribing I will receive try my mail. I will keep u posted. It takes 2 to tango. The one who wants to diet must be cooperative with the plan and execution while the other person who is preparing the food must be patient to the dieting person. Its not easy to change meals so patience is required
Keto is not hard to follow at all. See, this is why I took my diet and nutrition into my own hands. I have PCOS and the ketogenic diet has worked wonders for me. I’m finally pregnant at the age of 32 and after 11 years of marriage because the ketogenic diet made me lose over 100 lbs and brought my insulin resistance under control. I feel better than I’ve ever felt. Sometimes doctors don’t seem to know as much as they should, or as much as they assume they do, and that’s pretty disturbing. Just like they’re still using the old school and very inaccurate BMI charts that are just pure bs. I’ll just take care of myself outside of certain situations involving illness or injury. I’m doing great on my own.
Sunflower seed meal and pumpkin seed meal are ideal options for those who are allergic to any of the nut flours we mentioned above. These seed flours are high in vitamins and minerals such as vitamin E, copper, thiamine, selenium, and phosphorus, and relatively low in net carbs (less than five net carbs in every 1-ounce serving), making them a healthy keto-friendly option.
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.1There are scientifically-backed studies that show the advantage of a low-carb, ketogenic diet over a low-fat diet. One meta-analysis of low-carbohydrate diets showed a large advantage in weight loss. The New England Journal of Medicine study resulted in almost double the weight loss in a long-term study on ketone inducing diets.

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!
While there have not been large studies that show the relationship between the ketogenic diet and cancer, we will be publishing a case study about that topic. The author failed to comment that pediatric patients with epilepsy are on the diet for usually about 2 years with no harmful effects. Before the false studies about heart disease and fat, the low carb diet was a respected way to lose weight. Studies into our metabolism show we can use both fat and carbohydrate as fuel. So stepping away from our high carb diet- I am sorry to say that we eat more carbs since the 70s with most of it processed and we now use high fructose corn syrup to sweeten products and we have a wide spread childhood obesity problem. If cholesterol is a concern try plant sterols and stenals to block cholesterol from the receptors in the body. So much more can be said about a keto diet than this article states

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!
It can sometimes be difficult to find a cereal that actually fills you up till lunch, so a keto-compliant granola can be the answer. This one is deliciously crunchy and has a warming flavor from the cinnamon and tastes great with your favorite nut milk. Nuts can be a great source of goodness and energy, so this can also be eaten as a snack when you need a little something to keep you going.
Absolutely love this flour. My husband and I are living a low carb lifestyle and this just makes it so easy for us to stay on track. In the last two weeks, I have made a turkey pot pie, a pizza crust, breaded deep fried perch, cheese biscuits, sausage biscuits and gravy, and buttermilk biscuits, and we loved everything we have made with it. Awesome that we can stick to our low carb diets and still treat ourselves.

Melissa, First of all, welcome to the keto family! Unfortunately, we don’t use Carbquick so we can’t give advice on that. Regarding psyllium husk powder and oat fiber, they are typically used in very small amounts in conjunction with another keto-friendly flour because they can create very dense and/or rubbery baked goods when used alone. We hope this helps!

While these sources have lower carbs, they typically have higher fat contents. For example, most nuts are calorically dense with fat, though most of it is good fats such as monounsaturated and polyunsaturated varieties. If someone is trying to reduce his fat intake as well as his carbohydrate intake, then it may be a good idea to look into low-carb flour varieties that also are low-fat, such as soy flour.


I began my low carb diet (around 50 net per day) almost 3 months ago. I have only lost 2 lbs. I need to lose at least 30. I am 62 years old and in good health. Everything I have read leads me to believe that I am doing everything correctly. I even make my own Keto bagels! What do you think could be the issue? I tried going down to less than 20 carbs but I just cannot do it. Thanks for any help you can provide.
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.
These were SO GOOD! I’ve had a few low carb baking fails, so I’m always leery of trying “another” new recipe. These definitely WERE NOT a fail. I did add a pinch of nutmeg. My pan may not be as deep as yours – I got TEN donuts. In addition, I used the last of my Swerve for the mix, so used powdered Swerve and cinnamon and just sifted the mix over the top and bottom of the donuts. Thank you so much!

Ketogenic and low-carb diets aren’t as new as most people think. The ketogenic diet was developed in the early 1900’s to help control pediatric seizure cases who were not responding to medical treatment. Low-carb diets gained a lot of attention due to the Atkins nutrition plan which emerged in the 1970’s and remains a fairly popular program today. When it comes to keto vs low-carb, they are actually pretty different and can have drastically different effects on the human body.
The ketogenic diet is an incredibly powerful tool that can be wonderfully effective in treating a variety of health issues facing modern society. By allowing the body to burn fat for fuel, the ketogenic diet can not only lead to sustainable weight loss, but it actually pushes the body to use an alternative and potentially superior fuel source. If you are just starting a ketogenic diet, use the tips outlined above and stick with it; it can be a challenging transition, but there are many, many benefits of long-term adherence to this diet.
According to the Institute of Medicine, women should get 21 to 25 grams of fiber a day and men 30 to 38 grams a day, so it behooves you to know where the big numbers are. And, it turns out, lots of those big numbers are in foods that are naturals for the most important meal of the day—breakfast. Use the morning meal to jump-start your fiber intake and you'll find the recommended amount becoming a realistic goal.
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.
Before starting, ask yourself what is really realistic for you, Mattinson suggests. Then get your doctor’s okay. You may also work with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you won’t be eating whole grains, dairy, or fruit, and will eliminate many veggies. “A diet that eliminates entire food groups is a red flag to me. This isn’t something to take lightly or dive into headfirst with no medical supervision,” she says.
About 20% of children on the ketogenic diet achieve freedom from seizures, and many are able to reduce the use of anticonvulsant drugs or eliminate them altogether.[18] Commonly, at around two years on the diet, or after six months of being seizure-free, the diet may be gradually discontinued over two or three months. This is done by lowering the ketogenic ratio until urinary ketosis is no longer detected, and then lifting all calorie restrictions.[46] This timing and method of discontinuation mimics that of anticonvulsant drug therapy in children, where the child has become seizure-free. When the diet is required to treat certain metabolic diseases, the duration will be longer. The total diet duration is up to the treating ketogenic diet team and parents; durations up to 12 years have been studied and found beneficial.[9]
Because pasta. One of the things most peeps understandably miss the most when going keto, or grain free for that matter (🙋🏿!!). Because let’s face it, not much beats a bowl of pasta. And while this low carb version is a little different (think fried pasta/gnocchi), fairly certain you’ll be surprised by the al dente-like results and wonderful pairing with traditional Italian sauces.

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.


When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets (NOT keto).
Most low-carb diet authors don't recommend bothering with it. Even many of those who think a ketogenic diet is a good thing just assume that a very-low-carbohydrate diet (under about 50 net grams of carbohydrate) is ketogenic. On the other hand, many people have found that monitoring their ketones, at least for a while, provides valuable information.

As I mentioned already, the body will burn sugar for energy before it burns fat. Most people will do very well in the range of 0.8-1.2 grams of protein per KG of bodyweight they have. To convert your bodyweight into KG, simply take your weight in pounds and divide it by 2.2. This number can then be multiplied by 0.8 and 1.2 to determine your protein range.
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!
Hi Carleen, I wouldn’t recommend unblanched almond flour. It might be ok but the texture will be much worse than using finely ground blanched. I haven’t tried the recipe with flax but I expect that it will work better with psyllium, which provides that chewy bread texture and flax doesn’t do that. If you don’t want to use coconut oil, I’d recommend butter or ghee over vegetable oils. The almond flour biscuits should work fine as toppings.
Bonnie J. Brehm, Randy J. Seeley, Stephen R. Daniels, and David A. D’Alessio, “A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women,” The Journal of Clinical Endocrinology & Metabolism: Vol 88, No 4; January 14, 2009. http://press.endocrine.org/doi/full/10.1210/jc.2002-021480.

We can help. We’ve put together a list of the top 10 healthiest and lowest carbohydrate options for diabetes. Whether you are on an American Diabetes Association (ADA) Diet or a Ketogenic diet, you can enjoy them with diabetes guilt free. If you are on a ketogenic diet, we hope that you are being followed by your doctor and nutritionist for needed lab work.
From baseline to week 16, the mean body weight decreased significantly from 131.4 ± 18.3 kg to 122.7 ± 18.9 kg, BMI decreased from 42.2 ± 5.8 kg/m2 to 39.4 ± 6.0 kg/m2, and waist circumference from 130.0 ± 10.5 cm to 123.3 ± 11.3 cm (Table ​(Table3).3). The percent change in body weight was -6.6%. The mean percent body fat decreased from 40.4 ± 5.8% to 37.0 ± 6.0%. Systolic and diastolic blood pressures did not change significantly over the 16 weeks. The mean heart rate decreased from 81.2 ± 12.9 beats per minute to 74.6 ± 14.0 beats per minute (p = 0.01).
I began my low carb diet (around 50 net per day) almost 3 months ago. I have only lost 2 lbs. I need to lose at least 30. I am 62 years old and in good health. Everything I have read leads me to believe that I am doing everything correctly. I even make my own Keto bagels! What do you think could be the issue? I tried going down to less than 20 carbs but I just cannot do it. Thanks for any help you can provide.
Creaming the butter properly with the sweeter is paramount here to build a nice structure for the cookies (think rise and crunch!). And creaming with sweetener, in case you haven’t done it before, takes a bit longer to incorporate than with good-old sugar. But don’t give up, and keep going until you’ve got the sweetener well incorporated into soft and fluffy butter.
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