Use fat as a lever. We’ve been taught to fear fat, but don’t! Both keto and low carb are high fat diets. Fat is our source of energy as well as satiety. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.
If you prefer your cereal hot, try this grain-free version from Wildway, a favorite of Aimee Aristotelous, RD, a certified nutritionist and author of The Whole Pregnancy. "It contains real food ingredients, [is] certified gluten-free, paleo-friendly, soy-free, and sweetener-free," she tells us. Not a fan of hot cereals? She also recommends the brand's grain-free granola.
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
Instead of getting that store-bought can of frosting that’s filled with sugar, food coloring, and trans fats, make your own! Cream cheese and butter come together perfectly to create a rich and creamy frosting that makes all of your cakes taste better. If you want an example of a great cream cheese frosting (with added fruit compote), check out our Low Carb Spice Cakes with Cream Cheese Frosting.
I’ll be the first to admit it, I’m kind of obsessed with Big Mac sauce. What can I say? That special sauce is magical! These easy Low Carb Big Mac Bites were inspired by the Low Carb Big Mac Bowl I made recently. You know Melinda and I love bite size appetizers and who doesn’t like food-on-a-stick at a party? Say hello to these awesome mini bunless burgers served with a creamy, tangy special sauce :).
These products all tend to differ a lot between different brands which unfortunately makes low-carb baking a bit tricky. For example, some brands of ground psyllium husk powder color the dough purple. It doesn’t seem to affect the taste but makes the outcome a bit more… purple. The amount of carbs in almond and coconut flour can also vary quite a bit between different brands. Read the labels and choose the best one available.
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.
Family Friendly (FF): Again, to make this more Family-Friendly—or to just create a healthier baking mix for your family that is not reliant on processed or over-consumed white flour and other grains, you can do a couple of things: (1) Make this as it is listed and use it half and half with oat flour, quinoa flour, sprouted wheat, or other higher-carb flours that bake up more like regular grains; (2) Make this almost as it is given but use a higher carb flour for any of the really low ones. For example, if you use Bob’s Red Mill Oat Flour or sprouted white wheat flour for some of the flours, you can still end up with a forty-carb-per-cup mix that is healthy as opposed to a one-hundred-carb-per-cup grain (white or wheat flour) that is less healthy. Family-Friendly Low Carbing is a very healthy approach to baking! (3) Make this as is and use it combined with my Sprouted Flour Mix as needed to “dilute” the tastes.
Participants completed take-home food records (4 consecutive days, including a weekend) collected at baseline and at weeks 2, 8, and 16 during the study. Participants were given handouts with examples of how to complete the records. A registered dietician analyzed the food records using a nutrition software program (Food Processor SQL, ESHA Research, Inc., Salem, OR).
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.
The ketogenic diet has recently become very popular, and many food companies want to cash in by putting a “ketogenic” or “low carb” label on a new product. Be very cautious of special “keto” or “low-carb” products, such as pastas, chocolate bars, energy bars, protein powders, snack foods, cakes, cookies and other “low carb” or “ketogenic” treats. Read all labels carefully for natural low carb ingredients. The fewer ingredients the better.
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.
So imagine my delight, as an adult, every time I get to pour a bowl of keto friendly cereal comprised completely of paleo granola clusters that I feel good about! I’m willing to bet that your inner child is going to be just as excited about this homemade sugar-free granola when you try it, too. Paleo cereal can now be a part of your morning routine and I highly recommend a sprinkle of it on keto oatmeal too!
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.
If you think you may have a medical emergency, call your healthcare provider or 911 immediately. Any mention of products or services is not meant as a guarantee, endorsement, or recommendation of the products, services, or companies. Reliance on any information provided is solely at your own risk. Please discuss any options with your healthcare provider.
Once you start eating this very low amount of carbs, you’re body will become keto adapted. You are starving it from the carbs therefore it needs to find a source of fuel. When you’re in ketosis, your body will no longer have the carbs it once used to fuel your body. It will have to resort to using your own body fat for fuel. This is amazing because you’ll lose body fat if that was your goal and many other benefits you’ll see below.
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!
Keto low carb: less than 20 grams of carbs per day. This level will be ketogenic for most people — if protein intake remains moderate. In our keto recipes, less than 4 per cent of its total energy is coming from carbs, and the rest will come from protein and fat. In keto recipes we also keep the protein level moderate, as excess protein can be converted to glucose in your body. See note* below.
I doubled the recipe. Accidentally added 3tsps baking powder. Also added 1/4 cup ground flax, 1/4 cup sesame seeds, 1/2 cup slivered almonds. I then mixed it for 3 minutes in my stand mixer. I baked the bread for 60 min and then added 10 and then another 10more. I used a thermometer and let it get to 200 degrees internal temperature.. That’s what I use for regular bread and seems accurate for your recipe. I’ll try to send a picture. It looks like bakery bread and tastes delicious. My family who are Leary of myGF and grain Free experiments love this bread!!!!
It is possible to combine the results of several small studies to produce evidence that is stronger than that available from each study alone—a statistical method known as meta-analysis. One of four such analyses, conducted in 2006, looked at 19 studies on a total of 1,084 patients. It concluded that a third achieved an excellent reduction in seizure frequency and half the patients achieved a good reduction.
If you're in search of carb-free noodles that perfectly mimic the taste and texture of regular spaghetti -- a true miracle -- keep looking. Like pasta, shirataki noodles are mostly neutral in flavor and can absorb the tastes you cook with. But, shirataki has a slimier consistency and you won't be able to choose the hardness of your pasta -- al dente or otherwise -- because the noodles are already "cooked."
Being healthy is all about getting the right nutrients and vitamins from your food so always include variety in your diet. Have plenty of meat (or fish), dairy and veggies on a daily basis based on this low carb food list. Use coconut oil and olive oil when you cook and in your salads (respectively) and have a handful of nuts or berries from time to time.
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.
Hi Woody, Yeast works by consuming sugar (either added sugar or sugar in wheat flour), so it would not work with these ingredients. You could try adding some yeast *and* some sugar (knowing that the yeast would consume most of it), but I haven’t experimented with that. Aside from that, mixing the batter well can help create more air bubbles, and make sure you are using fresh baking powder.
Hi Joellen, It doesn’t rise as much as a wheat bread but does a little. The almond flour being frozen might have made it worse, I’m not sure – I don’t store mine there since I go through it a lot. I’m glad you like the texture. If you want a taller loaf, you can multiply the recipe by 1.5 or even double it, but would need to increase the cook time and probably cover it to prevent browning the top too much before the middle is done.
The importance of dietary CHO is so well ingrained that the concept is taken for granted. In fact, basic macronutrient guidelines are predicated upon the idea that the central nervous system (CNS) requires a minimum of ~130 grams (~520 kcal) per day to function properly (i.e., to maintain optimal cognitive function). As a result, the minimum recommended daily intake of CHO reflects this idea (7). Similarly, most contemporary texts on sports nutrition emphasize the outsized role of CHO in optimizing both athletic performance and recovery (9). Frequently referred to as the “master fuel,” recommendations range from 3 – 12 grams per kilogram of bodyweight, per day. As an example, the recommended daily intake for a 180-lb athlete would be 246 – 982 grams, with a caloric equivalent of 984 – 3,928 calories. In marked contrast, the KD would recommend a maximum of just 50 grams (~ 200 calories) per day for the same individual.
Regrettably I was one of those who couldn’t get the recipe to work. My baking sheets weren’t perfectly flat so it was a real mess, the batter separated on the silpat and I couldn’t get the thing to set. This morning I had an idea and it worked perfectly- I cooked the batter in a non-stick frying pan with a kiss of EVOO like a crepe! Worked like a charm. Made your alfredo sauce with some chopped spinach, simmered the noodles in the sauce a few minutes and served it with a crispy pork roast. What a treat! Thank you so much, I’ll use this recipe again and again.
Thank you, Jillian! Sorry that you had an issue with sticking. I use this pan and they slid out effortlessly for me. I did grease the pan before adding the batter. Could that have been the issue? Or, maybe they needed to be cooked a little longer? Letting them cool in the pan a bit before removing also helps. I’m sure they’d be delicious in muffin pans, too. I’m glad you still liked them!
This fennel and ginger granola is not only grain-free sugar-free and keto, but it is also totally unlike the flavor of any other cereal I have tried. You get a warming heat from the ginger and a fresh flavor from the aniseed fennel, giving this cereal a unique taste. You can use this recipe as a base to let you experiment with different ingredients to give different flavors and textures.
Not in the mood for cake? Brownies definitely come second on that list of delicious treats that we want once we turn to a ketogenic diet. You can easily make keto brownies that you can fully enjoy without having to fight against the craving to have more. Besides using almond flour and other mixtures of flours, you can make them out of avocado as well.
While there are many almond-flour pastas advertised as low carb, be sure to triple-check the label. Many brands contain more carbohydrates than you’d believe. Al Dente Carba Nada contains over 24 grams of total carbohydrates, or 17 grams net carbs[*]. Fiber Gourmet, also advertised as low carb, contains over 40 grams of total carbohydrates per serving and 3 grams of sugar[*].
A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.
Consequently, when you begin a ketogenic diet, it acts as a metabolic stressor on the body. In the process of relearning how to burn fat for energy, a mild metabolic stress is inflicted upon your mitochondria. This stress is just powerful enough to kill off old and dysfunctional mitochondria which stimulates the growth of new and more powerful mitochondria (5). The end result is more energy and a higher level of vitality.
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.
Anticonvulsants suppress epileptic seizures, but they neither cure nor prevent the development of seizure susceptibility. The development of epilepsy (epileptogenesis) is a process that is poorly understood. A few anticonvulsants (valproate, levetiracetam and benzodiazepines) have shown antiepileptogenic properties in animal models of epileptogenesis. However, no anticonvulsant has ever achieved this in a clinical trial in humans. The ketogenic diet has been found to have antiepileptogenic properties in rats.
"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.
In summary, the LCKD had positive effects on body weight, waist measurement, serum triglycerides, and glycemic control in a cohort of 21 participants with type 2 diabetes. Most impressive is that improvement in hemoglobin A1c was observed despite a small sample size and short duration of follow-up, and this improvement in glycemic control occurred while diabetes medications were reduced substantially in many participants. Future research must further examine the optimal medication adjustments, particularly for diabetes and diuretic agents, in order to avoid possible complications of hypoglycemia and dehydration. Because the LCKD can be very effective at lowering blood glucose, patients on diabetes medication who use this diet should be under close medical supervision or capable of adjusting their medication.
Rev, We are thrilled to tell you that we have a bread book coming out in September that has a ton of great keto bread recipes! Here are the links if you want to take a look: Amazon: https://www.amazon.com/Keto-Bread-Muffins-Low-Carb-Keto-Friendly/dp/1507210906/ref=sr_1_1?ie=UTF8&qid=1549287717&sr=8-1&keywords=9781507210901 and Barnes and Noble link is now available here: https://www.barnesandnoble.com/w/books/1130507963?ean=9781507210901
After initiation, the child regularly visits the hospital outpatient clinic where they are seen by the dietitian and neurologist, and various tests and examinations are performed. These are held every three months for the first year and then every six months thereafter. Infants under one year old are seen more frequently, with the initial visit held after just two to four weeks. A period of minor adjustments is necessary to ensure consistent ketosis is maintained and to better adapt the meal plans to the patient. This fine-tuning is typically done over the telephone with the hospital dietitian and includes changing the number of calories, altering the ketogenic ratio, or adding some MCT or coconut oils to a classic diet. Urinary ketone levels are checked daily to detect whether ketosis has been achieved and to confirm that the patient is following the diet, though the level of ketones does not correlate with an anticonvulsant effect. This is performed using ketone test strips containing nitroprusside, which change colour from buff-pink to maroon in the presence of acetoacetate (one of the three ketone bodies).
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.
OMG! I can’t take it anymore! This recipe only works with Gluten. Marye says you cannot substitute anything for the gluten. If you do, then you are not making Marye’s recipe. If you are celiac, search for a different recipe because this one has gluten as an ingredient and you cannot have any gluten. Nobody is forcing any of you to cook this recipe. If you do not want to use gluten, look elsewhere. This clearly isn’t the recipe for you.
I just made these and followed the advice of another comment. I added a scoop of vanilla whey protein and a scoop of sour cream. I did not have a donut pan so used my regular sized muffin tins. I buttered the tins very generously. I filled half full and it made 10. I shortened the baking time to 13 minutes which was perfect. I made a glaze of heavy whipping cream and powdered swerve for half and the cinnamon sugar combination for the other half. They are fabulous!
Elisabeth Almekinder, a certified CDE and expert in Diabetes Self-Management Education Program, grew up in a small town in the piedmont of NC. During her time at St. Andrews Presbyterian College, she developed a love of writing and obtained a BA in English. After obtaining her nursing degree, her first job out of school was on the vascular surgery floor, where she saw many people with diabetes lose their limbs. She worked as an RN for 22 years in public health in South Carolina. In her spare time away from educating people about diabetes, she continues her passion by writing about diabetes.
Thank you, Wenda! Yes, the nutrition info is based on 6 donuts. If you keep the ingredients the same but make more (smaller) donuts out of them, the macronutrients per donut would be lower. If you just multiply the ingredients by 4 to make 24 donuts that are the same size as mine (increase the # of servings on the recipe card to 24), then the nutrition info per donut would stay the same.
My point here is that the warnings about the ketogenic principles are well taken and well documented. My concern is implications that this is a fad. I don’t use the word diet with my patients and I’m concerned that the principles behind the label and the real results that these readers have commented on might get minimized. I have found it best to encourage patients to read authors like: Stephen Phinney, Jeff Volek, Patricia Daly, and Charles Gant and the be partners with their doctors and check blood work as they move along. I am not for or against the article. If ketogenic principles offer people enduring, satisfying, and cohesive change then why not read about its potential and flexilbity?
In trying to decrease carbs I have tried a few recipes for baked goods but they’re a bit “off”. One was a brownie recipe using coconut flour, avocados & sweet potatoes. It tasted pretty good but the texture was almost custard like. Would have allowing it to rest & thicken before baking have helped? I wondered about using psyllium husk to thicken or make it more dense. Maybe 3 instead of 4 eggs?? The other recipe was a traditional scone recipe that I adjusted. I used half wheat flour and almond flour. They tasted fantastic but were just a bit too moist and didnt rise as typical which I expected from the reading I did beforehand. Do you have advise on leavening agents? I found “use a little bit more” in a recipe where almond flour is substituted but there was no percentage or specifics on how much “a little bit more” meant… My brain is swirling in trouble-shooting overload!
This keto granola can be made in big batches and stored for use during the week, but it takes just a couple of minutes to throw it together so can be made fresh each morning. This makes a perfect energy-rich start to the day if you are no-sugar, and the slow release of energy will boost your system till lunch. Serve with nut milk of your choice – almond milk or coconut milk work well here.
Yes, the psyllium husk powder is required for this recipe. I try to provide alternatives or substitutions where possible, but in this case other ingredients won’t have the same effect. The psyllium husk powder gives this a true bread texture. You could possibly reduce the amount a bit, but not remove it altogether. I hope you get the chance to try it!
It's worth noting that many low-carb diets vary in their intake requirements. For instance, the Atkins diet recommends eating less than 100 grams of carbs a day, while the Mayo Clinic points out that any diet is considered low in carbs if it falls under the Dietary Guidelines for Americans' recommendation to consume 900 to 1300 calories of carbohydrates per day (or 45% to 65% of your total calories, based on a 2000 calorie diet).
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.
I am a recent convert to using freeze-dried fruit and if you try this amazing crunchy granola you will see why. The fruit has a much more intense flavor than fresh berries and helps to add that fruity note to the nuts and coconut flakes. It also makes this cereal more child-friendly because the fruit turns the milk pink! This granola can also be formed into bars to give you a boost of energy through the day.
^ Ketogenic "eggnog" is used during induction and is a drink with the required ketogenic ratio. For example, a 4:1 ratio eggnog would contain 60 g of 36% heavy whipping cream, 25 g pasteurised raw egg, saccharin and vanilla flavour. This contains 245 kcal (1,025 kJ), 4 g protein, 2 g carbohydrate and 24 g fat (24:6 = 4:1). The eggnog may also be cooked to make a custard, or frozen to make ice cream.
Hi Louise, I haven’t tried that product so can’t say for sure if it’s a good choice, but it sounds like it is if the recipe worked for you – which is great! Feel free to add herbs, spices, or garlic powder if you want some flavor to the bread. I kept it plain to be used for many different applications. The number of slices will depend on how thick you cut them and the size of your pan.
A 4-ounce serving of House Foods Tofu Shirataki Spaghetti contains 10 calories, .5 grams of fat, 3 grams of carbohydrates and less than 1 gram of protein. A 2-ounce serving (the weight is different because shiritaki noodles are already cooked) of Barilla Angel Hair pasta contains 200 calories, 1 gram of fat, 42 grams of carbohydrates and 7 grams of protein.
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.
Participants were recruited from the Durham Veterans Affairs Medical Center (VAMC) outpatient clinics. Inclusion criteria were age 35–75 years; body mass index (BMI) >25 kg/m2; and fasting serum glucose >125 mg/dL or hemoglobin A1c >6.5% without medications, or treatment with oral hypoglycemic agents (OHA) and/or insulin. Exclusion criteria were evidence of renal insufficiency, liver disease, or unstable cardiovascular disease by history, physical examination, and laboratory tests. All participants provided written informed consent approved by the institutional review board. No monetary incentives were provided.