Thank you, thank you. I appreciate ALL the work that has gone into this information. I am starting TODAY and so grateful for this coming out in time to really help me. and I am excited to see anything else you will have in the future. I am sure you will be credited for helping so many of us get healthier. My doctor agreed I could go on a Keto diet for 3 months, so I am hoping for some help with my diabetes. He states I don’t need it since I seem to have it under control…but, I feel strongly in at least trying it and see if I can improve my A1c. THANKS AGAIN!
I use it to make crepes, which are like thin pancakes. I’ve never used it for pasta. If I were making low carb pasta, I would use my Sprouted Low Carb Flour Mix. It has more carbs per cup than this mix, but it has real wheat and white (sprouted) flours in it, so will be more like real pasta. If you are celiac, you can’t use that mix. If you are gluten-sensitive, you can try small amounts and see how it does for you since many people who can’t tolerate gluten (note: not those with celiac) can use sprouted flours okay. Let me now if you make pasta with that sprouted mix! I’d love to hear your results.
While everyone needs to eat carbohydrates, some people need more carbs than others. People who are very active need to eat more carbs than people who are sedentary. Those with diabetes also usually need to limit the amount of carbohydrates they consume during each meal to help keep their blood sugar levels in check. Finally, people on low-carb diets such as the Atkins or South Beach diets may limit their carbohydrate intakes in an attempt to boost weight loss.
I made this bread several times now using ground flaxseed in place of the psyllium powder and it came out perfect every time. I decided to try it as a sweet bread and added 1/2 cup raisins, 1 Tbsp. cinnamon, 1/4 cup erythritol and 2 Tbsp. Splenda. After it was done I iced it with 1/2 cup powdered sugar mixed with enough milk (about 1 Tbsp. to keep it thick but a little runny. Now I have a healthy, delicious, loaf of cinnamon raisin bread. Thanks for the great recipe!
On the other hand, the types of foods you’ll avoid eating on the keto, low-carb food plan are likely the same ones you are, or previously were, accustomed to getting lots of your daily calories from before starting this way of eating. This includes items like fruit, processed foods or drinks high in sugar, those made with any grains or white/wheat flour, conventional dairy products, desserts, and many other high-carb foods (especially those that are sources of “empty calories”).
When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, only when medically recommended diets of 600 to 800 total calories.
"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.
While the ketogenic diet may sound “new,” it actually parallels the way many of our ancestors ate, before the advent of agriculture allowed for the domestication of staple crops like wheat and corn. Before the widespread emergence of these crops into the modern diet, which are high in carbohydrates and sugar (particularly in their most processed forms), our ancestors ate a wide variety of wild plants and animals and much less carbohydrate or sugar. This diet, naturally lower in carbohydrate, forced our ancestors’ bodies to burn fat for fuel as opposed to carbohydrates — the core goal of the ketogenic diet.
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.
So, recently when I was craving Monterey Chicken and didn’t have time to wait for the chicken to cook in the crockpot, I made a low carb skillet version that turned out just like the one I remembered. It was extremely flavorful and delicious! All in all, it took about 25 minutes from start to finish since I had already cooked the bacon earlier in the day and my homemade low carb sugar-free BBQ sauce was already in the fridge.
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.
Hi Mona, While I can’t offer medical advice, I definitely think this bread is better for you than regular white or wheat bread. But, 5-6 pieces a day might be pretty high in calories and displace other nutrients as a result. I usually recommend focusing on a diet of whole foods, especially vegetables, eggs, meat, and healthy fats, with smaller amounts coming from nuts, nut flours, dairy and fruit. Of course each person’s needs are different and your doctor would know better than me what is best for you.
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.
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.
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!!
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…
LOW CARB & WHOLE-GRAIN BREADS: Lower-carb breads and tortillas can be a great source of fiber; look for those with at least 4 grams of fiber per serving. Look for 100 percent whole-grain bread (the term “multigrain" doesn't ensure it is all whole grain; check the ingredient list). Spread your toast with two tablespoons of a natural peanut butter for another 1.9 grams of fiber.
The purpose of this study was to evaluate the effects of a low-carbohydrate, ketogenic diet (LCKD) in overweight and obese patients with type 2 diabetes over 16 weeks. Specifically, we wanted to learn the diet's effects on glycemia and diabetes medication use in outpatients who prepared (or bought) their own meals. In a previous article, we reported the results observed in 7 individuals [10]; this report includes data from those 7 individuals along with data from additional participants enrolled subsequently.
Want perfectly uniform mini burger patties? Try using a lid from a small jar, or a cookie cutter, as a form for your ground beef. You’ll have to find one that is the right size (slightly larger than you want the burger to be once it is cooked) but once you have it you’re good to go. Line the lid with plastic wrap to keep the ground beef from sticking inside of it!
Hi Shandelle, Sorry to hear that it didn’t rise for you! I don’t live at high altitude so can’t test in those conditions. I’ve read that high altitude baking usually requires reducing baking powder slightly and increasing oven temperature by 15-25 degrees. If your bread rose at first but then fell flat, this could help. If it never rose in the first place, you could try more baking powder and whisking the batter more to introduce more air. I’m so glad that you like the recipes overall though!

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.
Thank you so much for sharing this recipe. I made it last night for the first time & it turned out perfect – just like your picture above! I used the big bowl of my Kitchen Aid food processor to grind the almonds & psyllium husks really finely, then I beat the eggs & coconut oil in the smaller bowl for a few minutes until it looked bubbly, then just added all the ingredients together in the big bowl & continued to process for a few minutes. I sprinkled sesame seeds on the top before putting it in the oven & after 55 minutes, it was perfectly cooked, had a good rise & our house smelt divine! The texture was also just right – soft & fluffy in the middle, golden & crunchy on the outside. I might add some other small seeds to the mix next time. Thank you so much – this is one of the nicest & easiest gf bread recipes I’ve come across!!! Keep up the great work xx
Basically, carbohydrates are the primary source of energy production in body tissues. When the body is deprived of carbohydrates due to reducing intake to less than 50g per day, insulin secretion is significantly reduced and the body enters a catabolic state. Glycogen stores deplete, forcing the body to go through certain metabolic changes. Two metabolic processes come into action when there is low carbohydrate availability in body tissues: gluconeogenesis and ketogenesis.
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.
To replace 1 egg, mix 1 tbsp ground flax meal with 3 tbsp of water and allow it to swell. This can be used to replace the eggs but it will not give to properties that eggs do. Eggs help bind the ingredients, eggs help the baking become light, fluffy and rise. Eggs help emulsify the mixture. This formula is used in many vegan recipes or those who are allergic to eggs. If a recipe is heavily based on eggs, this substitution will not work.
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.

Hi! I tried this the other day and it baked up strangely. I baked it for about 63 minutes and it was nice and crusty on top. It was still a bit gummy inside so I may need to bake it longer. However, when I flipped the loaf over it was extremely concave. The only thing I did differently is use canola oil instead of coconut oil. Any suggestions? Thanks much
In general, people on ketogenic diets tend to consume a lot of foods high in monounsaturated and saturated fats such as olive oil, butter (often butter from grass-fed cows is recommended), avocado, and cheeses. The high oleic types of safflower and sunflower oils (but not the regular forms of these oils) are also good choices, as they are high in monounsaturated fats and low in polyunsaturated fats.
Quite by coincidence I started Keto around the same time as you. I’m 48 and had been struggling with hormones. I’ve lost 10 pounds, not bragging as I had far more to lose than you. I have 2 questions. First, I’m struggling with getting all of my fat in. Never thought I’d tire of avocados. Do you have any good fat bomb recipes? I’ve tried many online and they just don’t taste good at all. Hoping with all your experience you may have some ideas. Most websites have the same recipes as others.
^ Freeman JM, Vining EP, Pillas DJ, Pyzik PL, Casey JC, Kelly LM. The efficacy of the ketogenic diet—1998: a prospective evaluation of intervention in 150 children. Pediatrics. 1998 Dec;102(6):1358–63. doi:10.1542/peds.102.6.1358. PMID 9832569. https://web.archive.org/web/20040629224858/http://www.hopkinsmedicine.org/press/1998/DECEMBER/981207.HTM Lay summary]—JHMI Office of Communications and Public Affairs. Updated 7 December 1998. Cited 6 March 2008.

Hi 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!
With the help of keto-friendly ingredients, you can easily make yourself some delicious, fluffy pancakes. There are, in fact, several ways to make fantastic keto pancakes, but our favorite is the Faux “Buckwheat” Pancakes made with almond flour and flaxseed meal. Try them for yourself if you want low-carb pancakes that taste just like the real thing.
I really appreciate this article. I have done low Carb for the most part for over 15 years and was able to keep my weight down. Now that I have gone through menopause is just keeps getting harder. I try doing keto but tend to fall off the wagon a lot and go back to low Carb or Weight Watchers. Simple ideas would be great. I think some keto bloggers make it seem that you have to create difficult recipes. Thanks for all you do.
I haven’t had great success converting chocolate chip cookie recipes. I think it’s because my expectations are for the cookies to taste like my daughter’s perfect, sugary-white=flour-amazing ones. And it just doesn’t happen. I do have my peanut butter cookie recipes up, and I put chocolate chips in those sometimes. Back to your question with the coconut flour. I expected to have to tweak recipes a lot more for the small amount of coconut flour in this mix, but it hasn’t been the case. Sometimes I add a little extra almond milk, but I haven’t had to increase the eggs like I thought I would have to. That said, I would start with your regular amounts and play with the dough and see. Another egg might be needed. I will be surprised if you get the original crispy/chewy texture, but please let me know if you do!!! 🙂
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).
For cavatelli: cut dough into 4 pieces, roll out into even-sized logs and slice off even-sized pieces. This will ensure evenly-sized pasta. Lightly dust the board and pasta pieces with coconut flour. Place a piece on the board and using a knife press the dough towards you, angling the knife tip upwards as you press (see post for gif images), making the pasta curl into shape. 

Hi Maya! I’ve been trying to lose weight on a low fat diet, to no avail, so I’m trying Keto. I came across your recipe while looking for almond flour bread recipes. (Love the occasional turkey breast half-sammie for lunch or the occasional toasted slice for breakfast). Yours appears to be a very carefully thought-out recipe which I’m anxious to try. I really like how you explained things so thoroughly, gave tips. There’s nothing like learning with the benefit of others’ tried and tested experience. I’m not rating this recipe since I haven’t tried it yet, but based on your effort alone, it gets five stars! Many thanks, Alice


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.
Carbs in fruits and veggies do count, but you don’t add up the carbs and sugar. Sugar is already included in the carbs – it’s just listed separately on labels because some people want to see a breakdown of how much of the carbs are sugars (versus other, complex carbs). If it says 2g carbs and 2g sugar, it means there is 2g total carbs and all of them are sugar (in this case).
Join our community of “losers” today and subscribe free to IBIH newsletters to get notified when I post new keto recipes and updated keto diet menu plans! Also head over to the IBIH Facebook page where the cool kids hang out – and you’ll get access to my daily Amazon freebies, health and fitness tips, and other fun content I only post on Facebook! Finally, be sure to register for our new IBIH Community Forum where you can get daily support for the 5 Day Keto Soup Diet, 5 Day Keto Egg Fast Diet, Weekly Keto Diet Menu Plans, or just gab with fellow IBIH fans who are following a low carb or gluten free lifestyle!

Weight loss is the primary reason my patients use the ketogenic diet. Previous research shows good evidence of a faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet, or even a Mediterranean diet. However, that difference in weight loss seems to disappear over 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 🙂
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.
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]
If you enjoy flaked cereal, grab a box of Special K Protein from your grocer’s shelves. A ¾-cup serving has 19 grams of carbohydrate, and it’s sweetened with both sugar and sucralose. Natural food stores may carry Julian Bakery Paleo Coconut Flakes, which has no added sweeteners and contains only three ingredients – coconut meat, coconut water and palm starch – and 14 grams of carbs per 1-ounce serving. Hi-Lo cereal, original flavor, which can be ordered online, contains only 13 carb grams per ½ cup and gets its sweetness from evaporated cane juice.

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.
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