Well from what I’ve learned and of course there is conflicting info, no one is really an expert and every person is different, but I lose the bullet proof coffee but I’d rather “eat” my fat amount later in the day I guess. Like in the form of a sweet fat bomb or something. I’ve read that too much fat for where I’m at with just like 5 pounds to lose, I may not see the scale move because my body will only be burning the fat I’m eating. I’m still experimenting to see what works best for me. Right now I’m slowly losing and seeing results. I guess if the I stop seeing any results I will have to change things up. I will be sure to post about it.
If you’re new or just still learning the ropes for the keto diet food list, your biggest questions probably revolve around figuring out just what high-fat low-carb foods you can eat on such a low-carb, ketogenic diet. Overall, remember that the bulk of calories on the keto diet are from foods that are high in natural fats along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as “healthy,” like whole grains, for example.

Participants returned every other week for 16 weeks for further diet counseling and medication adjustment. When a participant neared half the weight loss goal or experienced cravings, he or she was advised to increase carbohydrate intake by approximately 5 g per day each week as long as weight loss continued. Participants could choose 5 g carbohydrate portions from one of the following foods each week: salad vegetables, low-carbohydrate vegetables, hard or soft cheese, nuts, or low-carbohydrate snacks. Diabetes medication adjustment was based on twice daily glucometer readings and hypoglycemic episodes, while diuretic and other anti-hypertensive medication adjustments were based on orthostatic symptoms, blood pressure, and lower extremity edema.
This is such a great addition to breakfast. With that said I tweaked it a bit by adding a bit more butter and vanilla. After cooling I pressed it into a spring-form pan to use for a cheese cake, end result was great. Guests couldn’t believe their desert was carb free gluten free. I think the possibilities for this recipe is endless, nuts, chocolate shavings or chunks my husband added cranraisins. Thank you so much for posting.
If you’ve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says. (This is different from a traditional low-carb diet, as even fewer carbs are allowed on the keto diet.)
Thank you so much for giving me back bolognese! Low carb eating wasn’t really a hard switch for me except missing Italian food. I doubled the recipe and used a 9×13 pan to bake them. The most unusual thing was that the center set before the edges, usually it’s the other way round. These noodles topped with bolognese, served with keto garlic bread, I though I was in heaven!
What a great post. I thought i would add about the selection of food you eat on keto and that everyone is different. Some food gives you energy and some doesnt, this varies person to person. I started and quit keto 3 times before i managed to find my balance. The first few times it made be poorly, from the shock of diet change. However, you can wean yourself into the diet which i did the last time when i had the most success.
A: The amount of weight you lose is entirely dependent on you. Obviously adding exercise to your regimen will speed up your weight loss. Cutting out things that are common “stall” causes is also a good thing. Artificial sweeteners, dairy, wheat products and by-products (wheat gluten, wheat flours, and anything with an identifiable wheat product in it).

But I just made some biscuits from an old cooking book, which had Almonds grounded (so I just used my almond flour) & I switched sugar for some xylitol & then thought I’d use the Coconut flour in place of ordinary Plain Flour! I did it cup for cup, so it was 2/3 cup……remembered about needing more liquid, so I added an egg (receipt already had 150g butter, which I put in 160g) They taste nice, but I think maybe I should have reduced the coconut flour, after reading your points, or added another egg, or more butter, what would you do? They also have an almond on top. thanks, Pam
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!!!!
I was a Corpsman (not a corpse-man as some recent somewhat fanatical president would say), and I can tell you many stories of Marines and Sailors who maintained restrictive diets (aka picky eaters). Most obvious was lack of sustaining energy (hypoglycemia) at mile 15 (with 80lbs of gear including a 6.5lb rifle and 200 rnds of ammo, etc.) and depletion of essential vitamins, electrolyte imbalance. They were always the first to collapse and have to hear me scold “see I told you so.” An IV of D5W usually does the trick (D is for dextrose, OMG!)
Infants and patients fed via a gastrostomy tube can also be given a ketogenic diet. Parents make up a prescribed powdered formula, such as KetoCal, into a liquid feed.[19] Gastrostomy feeding avoids any issues with palatability, and bottle-fed infants readily accept the ketogenic formula.[31] Some studies have found this liquid feed to be more efficacious and associated with lower total cholesterol than a solid ketogenic diet.[18] KetoCal is a nutritionally complete food containing milk protein and is supplemented with amino acids, fat, carbohydrate, vitamins, minerals and trace elements. It is used to administer the 4:1 ratio classic ketogenic diet in children over one year. The formula is available in both 3:1 and 4:1 ratios, either unflavoured or in an artificially sweetened vanilla flavour and is suitable for tube or oral feeding.[51] Other formula products include KetoVolve[52] and Ketonia.[53] Alternatively, a liquid ketogenic diet may be produced by combining Ross Carbohydrate Free soy formula with Microlipid and Polycose.[53]
But traditional cereals contain simple carbohydrates, which are the enemy of low carb dieters. Before you despair, know that there are plenty of low carb cereals you can find in your grocery store; they are made with soy and whole grains, which provide a lot of fiber, and are low in sugar. Here are five of the best low carb cereal brands to look for next time you go shopping.
There are many recipes here that use coconut flour OR almond flour. Some I even have instructions to use both (from the post above, you can see they are not easily interchangeable). Is he tolerant of almond flour? I have many recipes which use that. Some recipes that use a small quantity of almond flour/meal, you can actually use some seed flours such as sunflower or pumpkin. I managed to make Fat Head pizza once using ground sunflower seeds when I ran out of almond flour.

This is REALLY good. My OH also thought that this was ‘proper’ bread LOL! Why do people think that anything not made with wheat is not ‘proper’? I guess they don’t have a gluten intolerance. This really is the best low carb GF bread I’ve tasted in a LONG while. It will become a staple in this household that’s for sure. Will definitely still use the 90 second rolls as well for convenience!
Russel Wilder first used the ketogenic diet to treat epilepsy in 1921. He also coined the term "ketogenic diet." For almost a decade, the ketogenic diet enjoyed a place in the medical world as a therapeutic diet for pediatric epilepsy and was widely used until its popularity ceased with the introduction of antiepileptic agents. The resurgence of the ketogenic diet as a rapid weight loss formula is a relatively new concept the has shown to be quite effective, at least in the short run.
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
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.
Providing additional support Paoli et al. (17) examined the effect of a modified KD diet (~55% fat, 41% protein, and 4.5% CHO) on performance and body composition in gymnasts. In a crossover design, researchers compared independent 30-day dietary regimens consisting of “normal diet” (WD; 46.8% CHO, 38.5% fat, and 14.7% protein) and modified KD in nine elite male gymnasts. There were no significant changes from pre to post during either dietary intervention for measures of physical performance, indicating the absence of significant dietary CHO did not negatively impact physical ability. The post-KD measurements, however, saw a significant decrease in fat mass (pre: 5.3; post:
Thanks! I actually checked the link you put in the article to the original recipe. And in that article, she says that the noodles don’t necessarily re-heat very well, they seem to get over cooked. Have you found that you can have leftovers of these noodles without ruining them? Just thinking maybe I’d make a smaller lasagne, less likely to even have any left over, then. And only need one batch.
BEST ANSWER: Yes, at Bob’s Red Mill, we have made a commitment to purchase only non-GMO grains. All of our products are made from ingredients that were grown from identity-preserved, non-GMO seed. You can read our Sourced Non-GMO Pledge here: http://www.bobsredmill.com/non-gmo For more information about our GMO policy, please call our customer service team: 1-800-349-2173.
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.
Thanks for posting about the psyllium Sarah,, I tried psyllium flakes 10g and they turned out great. Not even very fragile. It just gets thick so the batter doesn’t self-level, I had to do my best, and the thick spots required 1 extra minute in the oven. Used immediately in a skillet lasagne- just ground beef, jar of pasta sauce, mozz cheese and cream cheese. Definitely wouldn’t have been much of a lasagne without the “pasta”! So these noodles are my hero 🙂
The ketogenic diet reduces seizure frequency by more than 50% in half of the patients who try it and by more than 90% in a third of patients.[18] Three-quarters of children who respond do so within two weeks, though experts recommend a trial of at least three months before assuming it has been ineffective.[9] Children with refractory epilepsy are more likely to benefit from the ketogenic diet than from trying another anticonvulsant drug.[1] Some evidence indicates that adolescents and adults may also benefit from the diet.[9]
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.

There is also a common worry the ketogenic diet may cause ketoacidosis, which occurs when the acidity in the blood increases. Diabetic ketoacidosis is a life-threatening condition caused by very high blood sugars and a deficiency of insulin in insulin-dependent diabetics, a very different state from ketones produced by a fat-burning metabolism on a low-carb, high-fat diet.
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.. it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. What is unhealthy about red meat. We should know that acrilamides, pyrroles in burnt meat (and veges) from BBQ and over-heated cooking inflames the colon. According to Clark H R, PhD ND an inflamed part allows easy entry for the cancer nucleus and cancer complex, to start and fuel a malignancy at that location.
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.
Katie, Almond flour is probably the easiest keto-friendly flour for a new cook to work with. It’s very versatile and can be used in recipes for cookies, muffins, breads, scones, cakes, etc. (Of course the ratio of almond flour to other ingredients changes based on what you’re making.) But with that being said, because almond flour doesn’t have gluten, it can be difficult to simulate the soft crumb of regular baked goods unless you combine almond flour with another keto-friendly flour and/or a binding agent. This is why a lot of our recipes call for more than one type of flour. I hope this helps! If you’re looking for a certain recipe in particular please let us know and we’ll try to point you in the right direction!
If you’re one of the lucky people that have a dehydrator, you can take serious advantage of it by dehydrating thin slices of vegetables overnight (normally 12 hours) to get crisp, perfect vegetables that you can eat as snacks. Do this with zucchini, radish, or jicama. If you’re not lucky enough to have a dehydrator (like me), then you can easily make cheese chips in the oven and flavor them with your own spices!

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.


Thanks for this inputs. 20 years ago I gain 17 pounds a year for 5 years. I was healthy but my dr told me start diet, any diet just come back in a month I want to see you start loosing… I started Atkins and lost 7 pound in a month. She was checking my progress every six months and checking my condition. I lost 64 pounds in 3 years. Now I started eating out of control. I am eating healthy but too much… I gain 40 pound back after 20 years. Now I will start again my Atkins to take off 30 pounds…
The benefits above are the most common ones. But there are others that are potentially even more surprising and – at least for some people – life changing. Did you know that a keto diet can help treat high blood pressure, may result in less acne, may help control migraine, might help with certain mental health issues and could have a few other potential benefits?
I was a Corpsman (not a corpse-man as some recent somewhat fanatical president would say), and I can tell you many stories of Marines and Sailors who maintained restrictive diets (aka picky eaters). Most obvious was lack of sustaining energy (hypoglycemia) at mile 15 (with 80lbs of gear including a 6.5lb rifle and 200 rnds of ammo, etc.) and depletion of essential vitamins, electrolyte imbalance. They were always the first to collapse and have to hear me scold “see I told you so.” An IV of D5W usually does the trick (D is for dextrose, OMG!)

I do not use the VLC mix to make yeast breads. 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!


Carbohydrates are used to make glycogen, which is required for muscle function. The difference between this and common meal plans is the amount of carb intake is limited to enough for the glycogen production of a normal person. Not every carbohydrate is created equal. Sugar alcohols don’t affect most people’s blood sugar levels. Nor does most fiber. A keto eater is interested in net carbs, figured by total carbohydrate minus fiber minus sugar alcohols.
Hi Lee, A blender might also work, if it’s powerful enough to chop up nuts. You’ll still want to use a pulse-stop-pulse method, and may need to stir between pulses. Otherwise, you can also try chopping up the nuts and seeds before mixing with the other ingredients. If you go that route, the resulting granola texture will be a little different compared to a food processor. I used a food processor partly because it makes both prep time and cleanup a lot faster, but also because that way you get a mix of larger chopped nuts and finer powder. I hope one of the other methods works out for you!
For those who prefer to weigh ingredients rather than volume measure everything, here are my weights: using Honeyville almond flour, 2 cups is 6.5 ounces; and NOW brand psyllium husk you need 1 ounce. (I have the husks so I ground some to a fine powder in my coffee/spice grinder and measured 1/4 cup of the powder, which weighed 1 ounce or 31 grams. In future, I will just weigh 31 grams of husks into the grinder and know I have the right amount.) A quarter cup of coconut oil, like other fats, weighs 2 ounces.

If you're a fan of health food already, you'll appreciate that a good portion of low-carb pastas are made using gluten-free ingredients. Gluten is a substance found in wheat and similar grains that some individuals do not tolerate well. In fact, those who suffer from celiac disease are completely allergic to it. If you find that your body doesn't agree with foods like bread and cereal, there's a good chance you'll feel better after switching to a gluten-free diet. There are lots of low-carb pasta varieties available that have a noodle-like texture thanks to beans, not wheat.

Wow. I am pretty new to the Keto diet and these things are life savers. I strongly crave carbs and these things satisfy my cravings. I used a one dozen muffin pan and shortened the time to 20 minutes and the doughnut-muffins came out perfectly. I swapped almond milk with heavy whipping cream, and I also swapped erythritol with the same amount of stevia. Altogether these came out great, and they are delicious!
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.[9] 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[19] and includes changing the number of calories, altering the ketogenic ratio, or adding some MCT or coconut oils to a classic diet.[18] 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.[19] 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).[45]

When you’re limiting carbs, cereals with dried fruit mixed in are best left on the shelf, because fruit increases the carb grams. Nuts are low in carbohydrates, so they add crunch and flavor without boosting the carb count. Three nutty cereals from Nutritious Living are lower-carb choices. Dr. Sears Zone Cereal in the honey almond flavor has 16 grams per ½-cup serving. It contains multiple grains and is sweetened with honey, molasses and evaporated cane juice crystals. Hi-Lo cereal comes in two nut-wielding flavors -- vanilla almond and maple pecan -- both with 13 grams of carbs per ½-cup serving. Like the regular flavor, these Hi-Lo cereals get their sweetness from an artificial sweetener, sucralose.
Hi Gigi, Low carb and keto is about the balance of macronutrients eaten (fat, protein and carbs), not specifically meat or lack thereof. Most people on keto do eat meat, though some people do vegetarian keto. Fat is actually necessary for many body processes. There is no issue for the kidneys with a high fat diet, but if you eat too much protein that isn’t great for the kidneys. It’s a common misconception that keto is high protein (it isn’t). Keto is great for diabetics as it naturally helps stabilize insulin. All of this being said, please know I’m not a doctor and you should consult your doctor on any medical questions or before starting any diet. If you have more questions that aren’t medical questions, I recommend our low carb & keto support group here.
I love you guys! I never miss an email- something good in every one (usually recipes). I printed out the sweetener list and put it on the fridge. This is wonderful today, will print asap. We started low carb in April. In 2 months I lost 40 pda and my hub lost 28! When I went in for my 3 month A1C my count had dropped from 7.2 to 5.8!! My Dr was as thrilled as I was! I still have 160 pds to go but this is the easiest diet I have been on. Weekends are hardest though. We want to eat out the time- you have any suggestions??
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.
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.
Using almond instead of wheat-based flour keeps these breakfast beauties lower in carbs without sacrificing the tiniest bit of taste. Whip up the batter with a blender for a quicker breakfast, or use a bowl and whisk—either option yields delicious results. Add berries for some color and a fruity zing. Oh, and trust us one this one—make an extra batch to freeze for a busy morning.
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.

The first modern study of fasting as a treatment for epilepsy was in France in 1911.[12] Twenty epilepsy patients of all ages were "detoxified" by consuming a low-calorie vegetarian diet, combined with periods of fasting and purging. Two benefited enormously, but most failed to maintain compliance with the imposed restrictions. The diet improved the patients' mental capabilities, in contrast to their medication, potassium bromide, which dulled the mind.[13]

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