Ketosis means that your body is in a state where it doesn't have enough glucose available to use as energy, so it switches into a state where molecules called ketones are generated during fat metabolism. Ketones can be used for energy. A special property of ketones is that they can be used instead of glucose for most of the energy needed in the brain, where fatty acids can't be used. Also, some tissues of the body prefer using ketones, in that they will use them when available (for example, the heart muscle will use one ketone in particular for fuel when possible).

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Rod, With a ketogenic lifestyle, the point is to stay within your macros, so if you’re not gluten-intolerant and the flour fits into your macros, you should be fine. Have you calculated what your macros should be? We have a post talking about which macro calculators we like best, if you’re interested: https://theketoqueens.com/macro-calculator-review/ Additionally, a doctor can help you figure out the macros that will work best for your health and fitness goals. Best of luck and welcome to the keto family!
Some health experts recommend people get between 45 and 65 percent of their daily calories from carbs, with more active people erring on the higher side and less active people eating fewer carbs. For example, an active woman between the ages of 19 and 25, who is aiming to maintain weight, should consume about 2,600 calories that include 293-423 grams of carbs a day. They should then get 15 to 25 percent of calories from fat and protein.
When combining almond flour and coconut flour together, the best ratio is 3:1 almond flour to coconut flour. By combining these low-carb flours, you can closely mirror all-purpose flour without the need for additional eggs. Just make sure that you keep the liquid ingredients at the same ratio suggested for coconut flour, as it will still need the extra moisture.
Most people are used to how white flour works, but when they try to bake or cook with low-carb flour, they most likely will notice some differences. Depending on the source of the flour — and how many carbs, fat and protein calories it has — the flour may well react differently. For example, flour with high protein may clump easier; the flour also may brown or burn quicker than regular flour. This means cooks and bakers may have to experiment with the flour to learn how it works.

Carbohydrates are your body's favorite fuel source; it breaks them down into glucose. Without a steady intake of carbohydrates, your body turns to using protein for fuel. But if you also are limiting how much protein you eat, your body is forced to burn stored fat as its primary source of fuel. That can result in weight loss, and ketones are a byproduct of burning fat.
The carb content of cereals can be counterintuitive, with some sweeter-tasting varieties having fewer grams than healthy-looking kinds. For instance, a 3/4-cup serving of Honey Nut or Chocolate Cheerios has 22 grams of carbs, while a 1-cup serving of whole wheat mini-biscuits or bran flakes with raisins has 40 to 45 grams, depending on the brand. Most granolas are high-carb as well, with 35-plus grams per serving. The carbs in similar cereals may vary between brands, too, so inspect the nutrition facts label on every box before you buy.
My 1st attempt & it was delish w/unsweetened organic coconut milk.Had no hazelnuts & only half the amount of almonds so I substituted extra pecans. Used unground flax & also added additional 2 tbs ground flax for more fiber. Added 1 tbs vanilla. Used a combo of sweeteners: Eryth, Xylitol & Stevia. Next time will grind ingredients separately to get a more chunky result.

At $12.99 for 12 ounces it can get expensive. It’s times like these when I long for Germany, where a big bag of walnuts flour is 1.60 Euro. Benefits are great bang for the buck. There’s lots of protein in nut flours, amino acids, omega-3s and vitamins. There’s plant fiber and healthy fat. It helps you control your blood sugar, and keeps you full until the next meal. These are just a few of the benefits of nut flours in general.
I’ve done the micro version for slices and it was quite good. Today trying the loaf recipe – but with the micro version and this one my mix never comes out like a batter – more like a moist dough. Any ideas what I may be doing wrong please? I have to say though that you are wonderful giving me a non carb bread – my husband loves bread and needs to lose weight. Many thanks!
Some health experts recommend people get between 45 and 65 percent of their daily calories from carbs, with more active people erring on the higher side and less active people eating fewer carbs. For example, an active woman between the ages of 19 and 25, who is aiming to maintain weight, should consume about 2,600 calories that include 293-423 grams of carbs a day. They should then get 15 to 25 percent of calories from fat and protein.

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.
Mine didn’t turn out super firm. It was somewhat crumbly, but not the “dust” that some have complained of. I used a silicone liner on the baking sheet for easy removal. I baked it about 5 minutes longer than recommended, but it felt set to the touch, so I removed it. I used a pizza roller while it was still warm to cut it into little squares right on the baking sheet, which were firm enough to keep their shape. DELICIOUS!! More cinnamon flavor and far tastier, but less crunch, than Cinnamon Toast Crunch from my erstwhile fat days. For the coating, I used Sukrin Gold, which is an erythritol based brown sugar sub. Wow!! Tastes like I’m eating snickerdoodles dunked in (almond) milk; the texture is similar, as well. Can’t speak highly enough for this surefire winner that just hit the spot!
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!
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!
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.
VEGETABLES: Before you think that veggies are an unconventional breakfast choice, remember the omelet. Add half a cup of cooked spinach (3.5 grams of fiber) and two cups of mushrooms, which cook down to half a cup, (add 2.4 grams) and you'll have a fiber bonanza. Add a half cup of black beans (7.5 grams) to your eggs by whipping up huevos rancheros or a breakfast burrito wrapped in a low-carb tortilla (9 grams). Don't forget the salsa; it doesn't have appreciable fiber content, but it does make things taste better.
Hi Krystal, I haven’t tried a sweet version of this bread. Honey wouldn’t be low carb, so just keep that in mind. Adding a sweetener should work, but other ingredients would need to be adjusted. You may need a little more of the wet ingredients if using a granulated sweetener, or a little more almond flour if using a liquid sweetener. If you try adding something, let me know how it turned out for you!
I was a vread and sweet person as well. Once you start you will not believe that you don’t crave those things. It was not hard as I thought but what helped with the lack of cravings is starting my day with the coffee, ghee and tablespoon of coconut/mct oil. I don’t do heavey cream . Once you begin youll see thats the least worry you will have. You can do it
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, I’m still a bit skeptical, I have seen some of my friends do the keto diet, and have had good results. Though I am still not sure about the idea of the fats being eaten. They say they eat meat with the fat and must do so, is this correct? Also isn’t this not good for the body especially for the kidneys? Second, can a diabetic do this diet? There are many questions running through my head.
So here is the deal, all of my clients tell me they want to eat more vegetables, but they are short on time and really don’t enjoy spending half their Sunday in the kitchen doing meal prep. And I HEAR YOU! So I’m trying to find new exciting ways to enjoy vegetables without spending hours in the kitchen. My solution, this low carb pasta recipe with only 3 ingredients. It’s ready in under 10 minutes!
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.
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.
Because some cancer cells are inefficient in processing ketone bodies for energy, the ketogenic diet has also been suggested as a treatment for cancer.[59][60] A 2018 review looked at the evidence from preclinical and clinical studies of ketogenic diets in cancer therapy. The clinical studies in humans are typically very small, with some providing weak evidence for anti-tumour effect, particularly for glioblastoma, but in other cancers and studies, no anti-tumour effect was seen. Taken together, results from preclinical studies, albeit sometimes contradictory, tend to support an anti-tumor effect rather than a pro-tumor effect of the KD for most solid cancers.[61]
These tasty mini burgers are perfect for parties because they can feed your low carb AND carb-loving guests and no one will even miss that bread. Make them for tailgating parties, game day parties, summer picnics, or just a fun weeknight dinner for the family. Once you dip those little burger bites in that special sauce you’re going to be going back for seconds!
The popular belief that high-fat diets cause obesity and several other diseases such as coronary heart disease, diabetes, and cancer has not been observed in recent epidemiological studies. Studies carried out in animals that were fed high-fat diets did not show a specific causal relationship between dietary fat and obesity. On the contrary, very-low-carbohydrate and high-fat diets such as the ketogenic diet have shown to beneficial to weight loss.
Hello there. Thanks for sharing this recipe. I am sooo excited to try it. In fact, I have just ordered some almond flour. I have a question regarding eggs. The recipe calls for four. Can I use two instead, and substitute with flax eggs for the other two? I have a lot of flax in my cupboard and I am looking for creative ways to use it up. Also, it is nice to be able to utilise ingredients already in my cupboard. I am trying to get out of the habit of buying new ingredients for everything new recipe I want to try. Anyway, looking forward to your response. Thank you.
1. These cookies are lightly sweetened. If you want them sweeter add more Sukrin Gold (2 tbsp) or add a little stevia glycerite (1/4 tsp) and taste. 2. All ovens are different and baking temps and/or times may need to be adjusted. If you have a wall oven, you might want to cook at 325 degrees F. The cookies might have to go a little longer if you do. 3. Be careful not to pack the almond flour and oat fiber. Packing ingredients leads to using more and can result in dry baked goods. 4. For a flatter, softer cookie use 4 oz of sliced almonds instead of 5 ounces and bake for slightly less time. Also use a room temperature egg instead of a cold egg. 5. Ingredient substitutions may affect texture, moisture content, and cooking time.
I am trying to get back into keto. I did it before and I was so happy when I lost 10lbs (I did the keto for a month). I am ready to go back to this lifestyle. All this information is very helpful, I have written it all down so it can be easier for me to remember what is allowed and what is not. Looking forward to get back on this keto journey. Thank you for all the great info.

"Avoid inflammatory oils like safflower, sunflower, corn, or soybean oils and opt for whole food cereal or granolas with limited ingredients, which tend to be made from nuts, seeds and occasionally whole oats or puffed rice," says Kelly LeVeque, RD, a celebrity nutritionist who works with Jennifer Garner and Jessica Alba, and author of Body Love. One of her faves: This grain-free granola from Thrive Market, which has a blissfully short ingredient list but tons of flavor.
Hits the spot! I love traditional cereal and this definitely satisfied my tastebuds!! I will say I did realize how important it is to not over pulse, and to create a thin layer when placing in the oven. For the first few minutes I had a thick, maybe 3/4 inch layer, and I ended up thinning it out after reading reviews. I think in total I baked mine for 25-28 minutes. It was a little soft after coming out of the oven, but like you said it hardens after it cools. I added cinnamon, and wish I added more (I love a strong cinnamon flavor).

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.
The popular low-carb diets (such as Atkins or Paleo) modify a true keto diet. But they come with the same risks if you overdo it on fats and proteins and lay off the carbs. So why do people follow the diets? "They're everywhere, and people hear anecdotally that they work," McManus says. Theories about short-term low-carb diet success include lower appetite because fat burns slower than carbs. "But again, we don't know about the long term," she says. "And eating a restrictive diet, no matter what the plan, is difficult to sustain. Once you resume a normal diet, the weight will likely return."
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!
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.
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.
Check the nutrition labels on all your products to see if they’re high in carbs. There are hidden carbs in the unlikeliest of places (like ketchup and canned soups). Try to avoid buying products with dozens of incomprehensible ingredients. Less is usually healthier.Always check the serving sizes against the carb counts. Manufacturers can sometimes recommend inconceivably small serving sizes to seemingly reduce calorie and carb numbers.
Made this now and it came out so good!May be not so crunchy but it works, didn’t have macadamia nuts so I omitted that and added coconut shreds at the end of my food processing amd drizzled sugar free chocolate syrup on top before baking to give it that chocolatey smell and holy cow this th ing won’t last!my macros may be off because I subbed things but who cares! It’s low carb anyway. Thanks alot
Yancy WS Jr, Westman EC, McDuffie JR, Grambow SC, Jeffreys AS, Bolton J, Chalecki A, Oddone EZ, “A randomized trial of a low-carbohydrate diet vs orlistat plus a lowfat diet for weight loss,” Arch Intern Med. 2010 Jan 25;170(2):136-45. http://www.ncbi.nlm.nih.gov/pubmed/20101008?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=2.
VEGETABLES: Before you think that veggies are an unconventional breakfast choice, remember the omelet. Add half a cup of cooked spinach (3.5 grams of fiber) and two cups of mushrooms, which cook down to half a cup, (add 2.4 grams) and you'll have a fiber bonanza. Add a half cup of black beans (7.5 grams) to your eggs by whipping up huevos rancheros or a breakfast burrito wrapped in a low-carb tortilla (9 grams). Don't forget the salsa; it doesn't have appreciable fiber content, but it does make things taste better.
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?
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.
Must say, however, that the shape of choice (for most pasta-like results) are the cavatelli. Both because the ridges help the sauce to stick better, and for the resulting texture and mouthfeel. Though you’ll need to procure a (9 bucks!) cavatelli & gnocchi board. Cavatelli are very similar to gnocchi in shape (which you can make too!), though slightly thinner and with more of a bite. 
Spaghetti covered in marinara sauce. Classic macaroni salad. Creamy chicken Alfredo. Minestrone soup. It’s hard to imagine a food more versatile than pasta; this beloved pantry staple is delicious in a seemingly endless variety of ways. Whether you like it cold, hot, as the centerpiece of the recipe, or playing a supporting role to chicken or another meat, it’s almost certain that you eat dishes containing pasta at least a few times each month – or even weekly, if you’re a hardcore pasta lover. At BestReviews, we like delicious food as well. That’s why we decided to bring you this buying guide to all things pasta. If you’re ready to get cooking, check out our five recommendations in the matrix above. If you’d like to learn more about pasta in general, including the difference between all those different shapes and flours, read on.
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!
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.
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.
Some health experts recommend people get between 45 and 65 percent of their daily calories from carbs, with more active people erring on the higher side and less active people eating fewer carbs. For example, an active woman between the ages of 19 and 25, who is aiming to maintain weight, should consume about 2,600 calories that include 293-423 grams of carbs a day. They should then get 15 to 25 percent of calories from fat and protein.
I am trying to get back into keto. I did it before and I was so happy when I lost 10lbs (I did the keto for a month). I am ready to go back to this lifestyle. All this information is very helpful, I have written it all down so it can be easier for me to remember what is allowed and what is not. Looking forward to get back on this keto journey. Thank you for all the great info.
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.
In the 1960s, medium-chain triglycerides (MCTs) were found to produce more ketone bodies per unit of energy than normal dietary fats (which are mostly long-chain triglycerides).[15] MCTs are more efficiently absorbed and are rapidly transported to the liver via the hepatic portal system rather than the lymphatic system.[16] The severe carbohydrate restrictions of the classic ketogenic diet made it difficult for parents to produce palatable meals that their children would tolerate. In 1971, Peter Huttenlocher devised a ketogenic diet where about 60% of the calories came from the MCT oil, and this allowed more protein and up to three times as much carbohydrate as the classic ketogenic diet. The oil was mixed with at least twice its volume of skimmed milk, chilled, and sipped during the meal or incorporated into food. He tested it on 12 children and adolescents with intractable seizures. Most children improved in both seizure control and alertness, results that were similar to the classic ketogenic diet. Gastrointestinal upset was a problem, which led one patient to abandon the diet, but meals were easier to prepare and better accepted by the children.[15] The MCT diet replaced the classic ketogenic diet in many hospitals, though some devised diets that were a combination of the two.[10]
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).
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.
Hi Sandy, You might be able to deep fry them (haven’t tried), but you’d still have to bake them first. The batter is too thin to just straight deep fry, it wouldn’t hold together. You can make them into a different shape if you don’t have a donut pan; some people have used muffin tins. Otherwise the cheap but great donut pan I use is linked in the post above if you want to get one.

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.
Another amazing recipe!! I made these this morning and they came out great. I baked for 28 minutes. Mine didn’t rise very much, I used brand new baking powder but I must have measured something incorrectly. I used your knife method when taking out of the pan and then turned my pans upside down and tapped them and the donuts fell right out. I also bought the pans you suggested. They were a huge hit. Thank you!!
I have never made waffles with this mix as we don’t make waffles. However, I would think it would be similar to pancakes, which I have made. Did you use 1/4 cup of Xantham gum? More than this seems to make a pastier batter. When making pancakes, I found that I needed to batter to be way thicker than most pancake batters. I also found that I needed more eggs. As for what else this mix can be used for, I have recipes at the blog for cookies, cupcakes, biscuits, and crepes using this mix. I have dozens of recipes in various stages of testing that use this mix. Some of my favorites are quick breads and muffins and cookies. Cake type recipes (muffins, small loaves of bread, cupcakes, cake, etc.) really turn out well with this mix. Let me know how some other dishes turn out for you! Thanks!
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