Hi Linda, The carb counts on product packaging is accurate (they have to be, to abide by U.S. laws), though they are sometimes rounded down to the nearest gram. If your goal is weight loss, for some people these products can cause a stall, but others tolerate them fine. I personally avoid packaged products as they tend to be highly processed and contain artificial ingredients, but have not looked at this one specifically. We are gluten-free so don’t buy products with wheat, but I am a strong believer in each person doing what works best for them!
Hi I’m new to Keto. I have been reading about it, and understanding what to eat and what not to eat. My problem is I’m not sure if I’m doing it correctly. I’m constantly hungry whereas information reads that I will never be hungry. I use fats as required along with topping up with vegetables in my meals yet this does not fill me up. I haven’t experienced the Keto flu and I’ve even put on weight! I have been doing this for about 3 weeks now. Any ideas where I am going wrong.
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.
Hi Kathy, Almond flour doesn’t rise very much, but if they didn’t at all, it might be that you need newer baking powder. Falling apart is also likely due to the baking time I had in the original recipe, and I’ve updated it for a better result. Check the post for new tips! Cookies sound like an interesting idea, too, though I think the batter might be too liquid to form them.
As a clinician, I have recommended the ketogenic diet both as a clinical intervention for patients suffering from a wide variety of ailments as well as a general suggestion for people looking to optimize their cognitive health. And while the diet is relatively easy to follow, there are a number of common misconceptions and lots of outright misinformation that one must be aware of. If you’re looking to incorporate a ketogenic diet into your lifestyle or just wanting to learn more, I’ve compiled a few tips for you here.
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.
Con: Results can vary depending on how much fluid you drink. By drinking more water, you dilute the concentration of ketones in the urine and thus a lower level of ketones will be detected on the strips. The strips don’t show a precise ketone level. Finally, and most importantly, as you become increasingly keto-adapted and your body reabsorbs ketones from the urine, urine strips may become unreliable, even if you’re in ketosis.
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.
Hi all, keto here. This recipe “works” fine. I formed cute little cavatelli by pressing/rolling little cylinders of the dough off the tines of a fork. I fried them as directed and they kept their shape perfectly during frying and saucing. But the texture was still mush to the tooth. Also the coconut taste is present on the tongue, even though I cheated and floured the fork and my thumb with AP flour while forming the cavatelli. The coconut taste clashed with my bolognese sauce.
Supporting these results, Naude et al. (15) found a similar outcome in obese adults with and without type 2 diabetes. This meta-analysis of 19 randomized, controlled trials compared dietary interventions using standard CHO recommendation (i.e., 45 – 65%), low-carbohydrate/high protein (LCHP) and low-carbohydrate/high fat (this group, although not specifically stated, met the criteria for KD). Results demonstrated significant weight loss among all groups in the short-term (3 – 6 months) and long-term (1 – 2 years), with no significant difference among dietary interventions. The authors concluded that weight loss interventions using CHO restriction are equally effective as isocaloric diets of standard CHO recommendation.
Eat this for breakfast or for added energy before a work out.  Made in America in small batches, the fermentation process opens up the nutrients to be readily absorbed and introduces gut prebiotics to keep your gastrointestinal system running smoothly. Try this fermented option for thirty days. The makers state that you will experience improved digestion and increased energy levels.
A survey in 2005 of 88 paediatric neurologists in the US found that 36% regularly prescribed the diet after three or more drugs had failed, 24% occasionally prescribed the diet as a last resort, 24% had only prescribed the diet in a few rare cases, and 16% had never prescribed the diet. Several possible explanations exist for this gap between evidence and clinical practice.[34] One major factor may be the lack of adequately trained dietitians, who are needed to administer a ketogenic diet programme.[31]
Hi Cyn, The numbers are general guidelines but will vary depending on many factors, such as activity level, insulin resistance, weight and more. There is no single magic number, just conventional recommendations that are a good starting point. I will have a macro calculator coming soon that will help determine what is best for each person, but even then it’s an approximation. The only way to know for sure is to test. If keto is your goal, it’s usually best to start lower and then see if you can stay in ketosis when increasing.
If you’re looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe you’ve heard the phrase before — it’s a huge diet buzzword — but aren’t sure what it means. Here’s a primer: The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacey Mattinson, RDN, who is based in Austin, Texas.
Almond Meal is made slightly different than almond flour. Instead of blanching the almonds to remove the skins, the skins on the almonds are kept on. It’s a little bit coarser than almond flour and still bakes the same. For baked goods, I like to use a super fine ground almond flour but I will equally use almond meal as it seems to perform just as well in most recipes, at a reduced cost.
Diet is the most important lifestyle factor for weight loss. In order to effect significant loss of weight it is necessary to create a consistent caloric deficit. This has the rather obvious side effect of leaving individuals feeling hungry and as though they are in a constant state of deprivation. Dieting is based upon this basic concept, which is the most likely reason why dieting is very likely to fail in the long-term. The ketogenic diet, while controversial and a highly polarizing subject, has demonstrated promise as an alternative dietary strategy for weight management. The KD may hold an advantage over traditional calorie-restricted diets, in that nutritional ketosis may enhance appetite control, and subsequently improve dietary adherence and long-term success. Nevertheless, the KD should be approached with caution, as there are both short- and long-term potential negative side effects. More research into this unique dietary strategy is warranted to fully investigate all potentially positive and negative aspects.

Since the ingredients are eggs and cream cheese, and the recipe for scrambled eggs or an omelette is eggs and cream or milk, which is almost the same, the taste is going to be eggy. Adding gluten,which has no taste, is not going to change the flavor. I thought it might change the texture, but it didn’t do that either. How it’s mixed, baked, or simmered isn’t going to change the flavor either.
Almond flour is a great low carb pasta alternative. It contains 1.6 grams of carbohydrates and 1.6 grams of dietary fiber, resulting in zero net carbs[*]. White, bleached, enriched flour contains over 76 grams of total carbohydrates with only 2 grams of fiber[*]. Almonds are also an excellent source of healthy fats, vitamin E, manganese and magnesium[*].
In the absence of CHO, however, the body must shift to fat as the primary energy source. In this case, the body catabolizes stored triglycerides, which exist in abundance in even the leanest individual. In effect, the KD provokes a physiological stimulus, i.e., CHO restriction, that mimics starvation. Due to the limited ability to store or produce CHO during periods of starvation, the body thus switches to ketogenesis, the production of ketone bodies as a primary fuel source (3).
I’m afraid I don’t. I have never used peanut flour and would hate to guess a conversion for you. And as you may know, almond flour and coconut flour are completely different beasts so are used completely differently to one another. If you are about to throw it away anyway, maybe try experimenting with it, you have nothing to lose (other than some eggs and butter perhaps).
I love these donuts. More importantly my Husband liked them. My first try I was successful. I even used the silicone pans. I sprayed them with Trader Joe’s coconut oil spray and then wiped out the excess with a paper towel. I also baked the batter an additional 3-5 minutes. I won’t coat some of the bottoms next time. The donuts were too sweet for me. I will definitely be baking these beauties again!

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


I have been reading all the above comments about the gluten verse other ingredients. As a pastry chef, the information that has been missing here is that not only is gluten a protein, it is also the “elastic” that holds the pasta together. 80% of the proteins in flour are called glutenin and gladin. When combined with liquid, they form the elastic substance called gluten.
A classy twist on the average turkey burger, this nutritious recipe comes together quickly—the mushrooms roast in the oven for 12 minutes while the turkey cooks on the stovetop—looks complicated (read: serve when you have friends coming over), and tastes delicious. Packed with protein, thanks to turkey, plenty of potassium courtesy of the mushrooms, and crazy tasty. What more do you need?
Finally! A granola that I don’t HAVE to put any kind of a sweetener in! I’ve been keto for almost 2 years and have really missed a good bowl of granola/cereal for breakfast. Your recipe is perfect. I made it ahead of time and keep it in an airtight container. It’s so nice to be able to grab the container, pour some in a bowl and enjoy, and for me, I find that the nuts give a good flavor without the sweetener. I’m always looking for recipes that I don’t HAVE to use a sweetener in because almost all of the ones used in LCHF recipes cause war in my bowels, sigh. This recipe is perfect. THANK YOU so much for getting online for the rest of us. 🙂
You can still get a super crisp crust on chicken while keeping it moist and juicy on the inside. There are a few ways to do this, but the best method we’ve found is by grinding up pork rinds in the food processor and adding parmesan cheese to the mix. This will result in a fantastic crust all the way around your chicken, giving you the perfect keto fried chicken.
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. 
I have been on the Atkins diet for the past month and a half (with great results!) But, I am not too crazy about the taste of the Atkins low carb baking mix. I decided to give this one a try, and I am so glad I did! I have read thru some of the other reviews, and for the most part, it was given high marks. I'd like to add to that five star rating by saying how much easier it is to use. No clumping, no harsh after taste, and I love the whole grain flavor! The pancakes are awesome, and its good to be able to have them again! You feel satisfied on a very small amount of anything made with this product, and remain comfortably full, which helps you avoid 'picking' in between meals. Highly recommend!

I’m new to this type of baking. My husband is borderline diabetic, so I decided to try more low card recipes, by eliminating wheat flours from our diet. I’ve tried some other bread recipes that didn’t deliver the expected results, but this one did. And its so simple to make. My husband remarked that the texture reminded him of rye bread, and asked it there was something we could add to give it more of a rye bread flavor. I did a little research and discovered that caraway seeds would do the trick. I partially ground about 2 teaspoons and soaked in warm water for a few minutes, then drained before adding it to the batter. It worked!
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!

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.


Just made these, without a silpat (I used parchment) and with a wonky cookie sheet (I desperately need a new one, and will have one before I make these again) but they were great! I really wanted chicken noodle soup, as I woke up this morning with a sore throat.. These are awesome!! Very little taste, not eggy at all, and my chicken soup really hit the spot! Thanks!
1. Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, Earnest CP, Arciero PJ, Wilborn C, Kalman DS, Stout JR, Willoughby DS, Campbell B, Arent SM, Bannock L, Smith-Ryan AE, and Antonio J. International Society of Sports Nutritionists Position Stand: Diets and body composition. Journal of the International Society of Sports Nutrition 14:16, 2017.
You can grind almost any nut to obtain a flour-like consistency and use it to reduce the carb content of your recipes. Walnut meal, for example, can be used in many recipes that call for almond flour. Other nut flours that you can experiment with are hazelnut meal, pecan meal, macadamia nut meal, and pistachio meal. Each one will provide your baked goods with a unique flavor, so choose wisely.
Gary D. Foster, Ph.D., Holly R. Wyatt, M.D., James O. Hill, Ph.D., Brian G. McGuckin, Ed.M., Carrie Brill, B.S., B. Selma Mohammed, M.D., Ph.D., Philippe O. Szapary, M.D., Daniel J. Rader, M.D., Joel S. Edman, D.Sc., and Samuel Klein, M.D., “A Randomized Trial of a Low-Carbohydrate Diet for Obesity — NEJM,” N Engl J Med 2003; 348:2082- 2090. http://www.nejm.org/doi/full/10.1056/NEJMoa022207.

When you consume sugar or carbohydrates, they must be processed into glucose and shuttled into the cells via a hormone called insulin. Oftentimes, people with poor blood sugar stability will experience pronounced spikes and crashes in their blood sugar which leads to many health problems including weight gain, low energy, and emotional instability.
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[*].
It was worth the try since so many of the recipes on this site are wonderful — but I’ll make a little real pasta for an occasional cheat day, or I’ll just add lots of sauteed mushrooms to the bolognese sauce and just have a bowl of sauce. If I try this again I’ll shape the dough into small gnocchi and serve with a butter- or cream-based sauce. That might work because I won’t be thinking “pasta.”
I am very new to this diet, but I must say I am so impressed. No snack cravings were the first surprise! I am already gluten intolerant so was bummed out to learn of all the flours that are way too high carbs especially rice flours! But already I have tried many recipes even found one made with almond flour taste just like the cheddar biscuits at red lobster! Heading out, I saw you mentioned oat fiber.. what can you use this in?
FRUITS: Don't choose fruit juices—you're just paying someone to take the fiber out of your food. Instead, eat the fruit itself, and get 3.1 grams of fiber. You can get a serious fiber bang for your carb buck with berries (a half cup of raspberries adds 4 fiber grams, blackberries add 3.8 and blueberries or strawberries add 1.7) and kiwis (2.7 grams per fruit). Always accompany fruit with protein and/or fat such as nuts or cheese to slow any negative impact of the natural sugars on blood-sugar levels.
Also, I wanted to let you know what a fabulous addition your recipes were to our Christmas. I made the orange spritz cookies which were well received by those with diabetes, my gluten free friends, and everyone! I made them Christmas Eve. Christmas morning, I made your apple coffee cake and it was fab along with eggs, sausage and fruit. Thank you so much!
When it comes to low carb breakfasts, it's easy to go the route of bacon and eggs. We all do it and it works great. It's filling, delicious and basically no carbs. But, some of us can get bored of that and want to change it up and that's where low carb cereals come into play. Now, I've tried many low carb cereals from Amazon and there are a few options, but they just aren't low carb enough. We wanted to change that, because as I've mentioned, cereal is my ultimate food. We even have a couple others recipes that utilize more than just the standard bacon and eggs. Give our Keto Oatmeal and Keto Macro Cakes a try!

There are three instances where there’s research to back up a ketogenic diet, including to help control type 2 diabetes, as part of epilepsy treatment, or for weight loss, says Mattinson. “In terms of diabetes, there is some promising research showing that the ketogenic diet may improve glycemic control. It may cause a reduction in A1C — a key test for diabetes that measures a person’s average blood sugar control over two to three months — something that may help you reduce medication use,” she says.
I doubled the recipe because I knew I was going to double the soup recipe. I will say that the first batch had a few issues but the 2nd batch turned out great!! On the second batch I let them bake for about a minute and then I opened the oven and king of tilted the pan around a bit to make the batter spread out more evenly because either it just wants to pool together (I did use silpat and a heavy duty cookie sheet) or my oven isn’t level. That second batch turned out perfect!!!
I make this recipe ALL the time. It’s so good and I’m always bummed out when run out of it. Luckily it is so quick and easy to make. It’s a great low carb cereal and I always double or triple the recipe. (Note…I use half the butter per batch and just mix it longer in my food processor until it all comes together and it comes out perfect every time.)
Children who discontinue the diet after achieving seizure freedom have about a 20% risk of seizures returning. The length of time until recurrence is highly variable, but averages two years. This risk of recurrence compares with 10% for resective surgery (where part of the brain is removed) and 30–50% for anticonvulsant therapy. Of those who have a recurrence, just over half can regain freedom from seizures either with anticonvulsants or by returning to the ketogenic diet. Recurrence is more likely if, despite seizure freedom, an electroencephalogram shows epileptiform spikes, which indicate epileptic activity in the brain but are below the level that will cause a seizure. Recurrence is also likely if an MRI scan shows focal abnormalities (for example, as in children with tuberous sclerosis). Such children may remain on the diet longer than average, and children with tuberous sclerosis who achieve seizure freedom could remain on the ketogenic diet indefinitely.[46]

Just made these, without a silpat (I used parchment) and with a wonky cookie sheet (I desperately need a new one, and will have one before I make these again) but they were great! I really wanted chicken noodle soup, as I woke up this morning with a sore throat.. These are awesome!! Very little taste, not eggy at all, and my chicken soup really hit the spot! Thanks!


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”).
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