Creaming the butter properly with the sweeter is paramount here to build a nice structure for the cookies (think rise and crunch!). And creaming with sweetener, in case you haven’t done it before, takes a bit longer to incorporate than with good-old sugar. But don’t give up, and keep going until you’ve got the sweetener well incorporated into soft and fluffy butter. 

I began my low carb diet (around 50 net per day) almost 3 months ago. I have only lost 2 lbs. I need to lose at least 30. I am 62 years old and in good health. Everything I have read leads me to believe that I am doing everything correctly. I even make my own Keto bagels! What do you think could be the issue? I tried going down to less than 20 carbs but I just cannot do it. Thanks for any help you can provide.

LOVE keto! I started January 23rd and have lost 17 lbs!! One more lb and I will have lost 10% of my body weight. I am so excited about these results and feel great! I wish I had taken before pics, but people are noticing. I was “winging” keto for most of this time, not truly counting macros. Just yesterday I downloaded carb manager and boy was it eye opening! I feel I am now better equipped to make this work. Most importantly, I’m excited to see what my A1C is next month. By my lab values, I am a diabetic. It runs rampant in my family. I do not want to have to go on medication…hoping to get things under control with diet and exercise. I am so thankful for all the wonderful resources online that are helping me do this and for a network of encouragement as we all try to be a healthier version of us!
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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.
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]

The goal of the KD is to sufficiently deprive the body of CHO to achieve physiological or “nutritional ketosis,” a metabolic state which is characterized by blood ketone levels between 0.5 and 3.0 mmol/L (26). This “switch over” point, however, is not seamless and may take up to several weeks for individuals to become “keto adapted” (18). Supporting this idea is a significant amount evidence indicating that a “keto adapted” body has little reliance on glucose for CNS function (8,14,16) or as a source of energy for exercise (17,18,25,27).
I saw your recipe on Highfalutin today and since it is snowing I gave it a try to add to our chicken noodle soup. The recipe is super!!! Now we can have noodles without all of the carbs. The soup and noodles turned out so good. I used parchment paper and a cookie sheet that decided it needed a new wonky shape when heated( mixture was really thick on on side) but I was able to salvage all of the mix after repeatedly reheating the thicker portions until they were set. No sogginess in the noodles and they held up well in the soup. Kudo’s to your creativity! Now to try them in other things as mentioned in the comments that I didn’t read before making the recipe, whoops!!
About 20% of children on the ketogenic diet achieve freedom from seizures, and many are able to reduce the use of anticonvulsant drugs or eliminate them altogether.[18] Commonly, at around two years on the diet, or after six months of being seizure-free, the diet may be gradually discontinued over two or three months. This is done by lowering the ketogenic ratio until urinary ketosis is no longer detected, and then lifting all calorie restrictions.[46] This timing and method of discontinuation mimics that of anticonvulsant drug therapy in children, where the child has become seizure-free. When the diet is required to treat certain metabolic diseases, the duration will be longer. The total diet duration is up to the treating ketogenic diet team and parents; durations up to 12 years have been studied and found beneficial.[9]
A wandering writer who spends as much time on the road as in front of a laptop screen, Brett can either be found hacking away furiously at the keyboard or, perhaps, enjoying a whiskey and coke on some exotic beach, sometimes both simultaneously, usually with a four-legged companion by his side. He has been a professional chef, a dog trainer, and a travel correspondent for a well-known Southeast Asian guidebook. He also holds a business degree and has spent more time than he cares to admit in boring office jobs. He has an odd obsession for playing with the latest gadgets and working on motorcycles and old Jeeps. His expertise, honed over years of experience, is in the areas of computers, electronics, travel gear, pet products, and kitchen, office and automotive equipment.
Carbohydrate: Most of what determines how ketogenic a diet is will depend on how much carbohydrate is eaten, as well the individual's metabolism and activity level. A diet of less than 50 or 60 grams of net (effective) carbohydrate per day is generally ketogenic. Some sources say to consume no more than 20 grams of carbohydrates per day, while others cite up to 50 grams, and many recommend no more than 5 percent of calories from carbs. However, athletes and people with healthy metabolisms may be able to eat 100 or more grams of net carbohydrate in a day and maintain a desired level of ketosis. At the same time, an older sedentary person with Type 2 diabetes may have to eat less than 30 net grams to achieve the same level.
Taste is quite eggy; I have issues with the smell and taste of eggs (I usually hurl immediately). I was hoping this would be more noodle than egg 🙁 This being said; I simmered it in a broth (2 pkgs beef OXO, 2 tsps garlic powder, 1/2 tsp pepper; 1/8 tsp sirracha; 2 tsps oregano and about 2 a cup and half of water). Then I added some shaved beef that I had fried with orions and garlic – Like a makeshift PHO; Its tastes pretty amazing; but I can still only eat it in little bis because the noodles are still quite eggy :/ I would NOT make this recipe without a silicone mat and don’t spread the mixture all the way to the edges if the mat fits your Ian exactly or it will run under it as the mixture is VERY thin, definetly not the traditional sense of “batter”. I cooked for exactly 5 mins, it will look like it isn’t done, but trust the recepie, it is done. I used a spatula to slowly peel it off piece by piece; there was quite a bit of breakage, so don’t expect to get long noodles, but if you are careful you can definetly get a decent noodle. Overall a good recipe, just not one for someone who doesn’t particularly like eggs.
I’m trying your recipe for the first time. It is very similar to a bun recipe that I make with psyllium husks so I am incorporating the method from that into this recipe. I made a few slight changes… I added garlic powder ground Rosemary and oregano, one quarter cup ground flaxseed, one tablespoon apple cider vinegar. I only used 3 eggs, and increased the Water by 2 tablespoons. By adding apple cider vinegar and the baking soda, they create a very light effervescent foam as they interactwhen I add the warm water, which acts naturally to the raise the bread, thereby allowing me to decrease the eggs. I added the extra water due to the extra dry ingredients. I’m very confident that this will work out very well. It always works with my buns so I’m eager to test this out. Thank you again for the base recipe.

At the first visit, participants were instructed how to follow the LCKD as individuals or in small groups, with an initial goal of ≤20 g carbohydrate per day. Participants were taught the specific types and amounts of foods they could eat, as well as foods to avoid. Initially, participants were allowed unlimited amounts of meats, poultry, fish, shellfish, and eggs; 2 cups of salad vegetables per day; 1 cup of low-carbohydrate vegetables per day; 4 ounces of hard cheese; and limited amounts of cream, avocado, olives, and lemon juice. Fats and oils were not restricted except that intake of trans fats was to be minimized. Participants were provided a 3-page handout and a handbook [11] detailing these recommendations. Participants prepared or bought all of their own meals and snacks following these guidelines.
Low Carb FoodsLow Carb MixesLow Carb BarsLow Carb BreadsLow Carb BrowniesLow Carb Cakes - PiesLow Carb CandyLow Carb CerealLow Carb ChocolateLow Carb CondimentsLow Carb CookiesLow Carb EntreesLow Carb MuffinsLow Carb PastaLow Carb PastriesLow Carb SnacksDiet FoodsHealthy MixesHealthy BarsHealthy BreadsHealthy BrowniesHealthy Cakes - PiesHealthy CandyHealthy CerealHealthy ChocolateHealthy CondimentsHealthy CookiesHealthy EntreesHealthy Frozen FoodHealthy MuffinsHealthy PastaHealthy PastriesHealthy Peanut ButterHealthy Snack FoodsSupplements
Low-carbohydrate, or low-carb, flour is similar in function to regular flour, but the source of the flour is different. Most flour comes from wheat and grains, but low-carb flour typically comes from nuts, seeds or legumes, which accounts for the lower carbohydrate amount. As a trade off, most of these sources are higher in fat, which may be a problem for some people. Protein, fat and carbohydrate amounts are different from ordinary flour, so this flour typically will perform and act differently compared to regular white flour. A potential problem is that this type of flour is made from many common allergens, so people with certain food sensitivities may become sick from using this flour.
Taste is quite eggy; I have issues with the smell and taste of eggs (I usually hurl immediately). I was hoping this would be more noodle than egg 🙁 This being said; I simmered it in a broth (2 pkgs beef OXO, 2 tsps garlic powder, 1/2 tsp pepper; 1/8 tsp sirracha; 2 tsps oregano and about 2 a cup and half of water). Then I added some shaved beef that I had fried with orions and garlic – Like a makeshift PHO; Its tastes pretty amazing; but I can still only eat it in little bis because the noodles are still quite eggy :/ I would NOT make this recipe without a silicone mat and don’t spread the mixture all the way to the edges if the mat fits your Ian exactly or it will run under it as the mixture is VERY thin, definetly not the traditional sense of “batter”. I cooked for exactly 5 mins, it will look like it isn’t done, but trust the recepie, it is done. I used a spatula to slowly peel it off piece by piece; there was quite a bit of breakage, so don’t expect to get long noodles, but if you are careful you can definetly get a decent noodle. Overall a good recipe, just not one for someone who doesn’t particularly like eggs.

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!


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.
While body weight decreased significantly (-8.5 kg) in these 21 diabetic participants, the mean weight loss was less compared with what we observed in the LCKD participants of an earlier trial (-12.0 kg) [18]. Given that the diabetic participants had a higher baseline mean weight than the LCKD participants of our previous trial (131 kg vs. 97 kg), this translates into an even more dramatic disparity in percent change in body weight (-6.6% vs. -12.9%). This lesser weight loss might result from several factors. First, in the current study, most of the participants were taking insulin and/or oral hypoglycemic agents that are known to induce weight gain[20,21] Second, these same agents, particularly insulin, inhibit ketosis, which is strived for in the earliest phases of the LCKD; while it remains unclear whether ketones actually play a role in weight loss on the LCKD, previous research in non-diabetic patients has shown a positive correlation between level of ketonuria and weight loss success [22]. Lastly, compared with our previous study the participants in the current study had more comorbid illness, lower socioeconomic status, and a shorter duration of follow-up (16 weeks versus 24 weeks), all of which are associated with reduced success on any weight loss program [23].
It can sometimes be difficult to find a cereal that actually fills you up till lunch, so a keto-compliant granola can be the answer. This one is deliciously crunchy and has a warming flavor from the cinnamon and tastes great with your favorite nut milk. Nuts can be a great source of goodness and energy, so this can also be eaten as a snack when you need a little something to keep you going.
Hi Brandie, If you used pulp from making almond milk, that is likely the issue. This would be almond meal, not finely ground blanched almond flour. Homemade ground almonds generally aren’t as fine as the store bought blanched almond flour, and this affects the texture in baked goods in a pretty big way. Not using fresh baking powder would definitely contribute as well. Sounds like a good idea to add some baking soda and cider vinegar to compensate, but I haven’t tried it. Try it with super fine blanched almond flour next time and it should definitely rise more.
Carbohydrates are a good source of quick energy to fuel your body's natural functions and keep you going during busy days. They have gotten a bad reputation in the fitness and weight-loss worlds, though, because many typical carbs that people take in are starchy, sugary, salty and contain no useful nutrition. Choose the right kind of low-carb cereal and you can enjoy a quick and convenient breakfast or snack entirely guilt-free.
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!
Ground psyllium husk powder is 100% pulverized psyllium husk shells and is used to give a bread-like texture to what you’re baking. Due to its high fiber content it’s often sold as a laxative which can be good to know if you have a sensitive digestive system. When adding it to a liquid it turns into a gel-like substance. It works a bit like gluten in traditional baking, and makes it possible to handle the dough when rolling or shaping it.
Ketone bodies synthesized in the body can be easily utilized for energy production by heart, muscle tissue, and the kidneys. Ketone bodies also can cross the blood-brain barrier to provide an alternative source of energy to the brain. RBCs and the liver do not utilize ketones due to lack of mitochondria and enzyme diaphorase respectively. Ketone body production depends on several factors such as resting basal metabolic rate (BMR), body mass index (BMI), and body fat percentage. Ketone bodies produce more adenosine triphosphate in comparison to glucose, sometimes aptly called a "super fuel." One hundred grams of acetoacetate generates 9400 grams of ATP, and 100 g of beta-hydroxybutyrate yields 10,500 grams of ATP; whereas, 100 grams of glucose produces only 8,700 grams of ATP. This allows the body to maintain efficient fuel production even during a caloric deficit. Ketone bodies also decrease free radical damage and enhance antioxidant capacity.

Thank you so much for all of this great info! My husband started a Keto plan two weeks ago so I have been researching going Keto for a few weeks now. I figured I’d use him as a guinea pig to test buying food, preparing and cooking meals to see how easy or hard it would be to hit his macros for the day. I decided to start it this week (today is my fourth day) so now I am doubling up on the recipes so there’s enough for the both of us. I am still constantly looking for more recipes and trying to get more comfortable with changing up food so we are not eating the same things everyday. I can’t wait to try the meatloaf since it’s one of my favorite dishes! Thank you again for all the work you put in to sharing this info with others!
By the way, I love how simple this recipe is! I love that it uses whole eggs instead of separated since I’m really bad at separating the yolks from the whites, and if you use more whites than yolks then you have to find another use for the yolks and it’s a pain in the neck. I went keto on summer last year and when I decided to start baking my own bread and went looking for almond flour bread recipes, I chose this one for its simplicity
If you are like me you were brought up eating sugary cereals like frosted flakes and if the truth were told I do miss them! However now that we are eating keto they just don’t figure anymore, so this low carb recipe has been great to find. You are using coconut flakes and sweetening them, so you still have the sweet taste and crunchy texture that we all remember!
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.
Taken together, these results demonstrate a positive effect of LCD/KD on body composition. While KD may not be superior to other dietary strategies aimed at weight reduction, the evidence does suggest that it may be equally effective. Nevertheless, the International Society of Sports Nutritionists, in their Position Stand on the effects of diets on body composition, suggest the KD holds little benefit over higher CHO diets, with one notable exception; KD may enhance appetite control (1).
Hey! These look amazing and I’m definitely going to try them. Right now, I only have sugar free macadamia nut milk on hand, no almond milk. How important do you think the almond milk is? Or is it really just an issue of needing a liquid for the recipe? Or I could also use heavy cream to sub in for the almond milk. Which do you think would work better? Thanks for this recipe, can’t wait to try!

There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet. Below, you’ll find a short list of the benefits you can receive from a ketogenic diet. For a more comprehensive list, you can also read our in-depth article here >
Hi Carl. I had never heard of it and upon research, it appears that Smucker’s (the parent company) does not make it available for sale in the States. I looked at the ingredients and it lists: cracked wheat, cracked rye, cracked and whole flax seeds and rice. At 27g carbs and 5g fiber, it would me my whole days worth of carbs. However, some people who do low carb diets can eat 100 carbs a day and still lose/maintain weight. If this is you, it might be something you can have. Most people on a ketogenic diet avoid grains as they tend towards inflammation. Other’s would not eat this product because it would cause too much of an insulin spike for them. I hope I answered your question. -Kim
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.
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.

Natural fat, high-fat sauces – Most of the calories on a keto diet should come from fat. You’ll likely get much of it from natural sources like meat, fish, eggs etc. But also use fat in cooking, like butter or coconut fat, and add plenty of olive oil to salads etc. You can also eat delicious high-fat sauces including Bearnaise sauce etc., or garlic butter (recipes).
Hi Carleen, I wouldn’t recommend unblanched almond flour. It might be ok but the texture will be much worse than using finely ground blanched. I haven’t tried the recipe with flax but I expect that it will work better with psyllium, which provides that chewy bread texture and flax doesn’t do that. If you don’t want to use coconut oil, I’d recommend butter or ghee over vegetable oils. The almond flour biscuits should work fine as toppings.

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.
Drink lots of water. This is especially crucial on a low carb or keto diet. Why? When you eat carbohydrates, your body stores the extra as glycogen in the liver, where they are bound to water molecules. Eating low carb depletes this glycogen, which allows you to burn fat – but it also means you are storing less water, making it easier to get dehydrated. Instead of the traditional recommendation of 8 cups of water per day, aim for 16 cups when following a low carb lifestyle.
I love hearts of palm, I am steering away from pasta and other carbs. Hello? Made for me. Bought two cans. Made one two hours after delivery (with shrimp and a pesto-fredo sauce) and it was awesome. Delish. Fantabulous. I did not plop it into boiling water so I didn't get a chance to try it "softened" more like pasta and I don't really feel the need to. It was it's own experience and one I will keep buying into. Please buy this so they can keep making it, maybe they can try other pasta types as well. I'm partial to pappardelle 

Because I don’t think it does work as well. If you use it that way and you like it great but I can’t recommend it because I didn’t like the texture the times that I tried it in this recipe. Each recipe is tested several times… usually by several people… and this one everyone who tried it liked the original better than the xanthan gum. SO… now you know why I keep saying there’s no substitute. 🙂
If you are like me you were brought up eating sugary cereals like frosted flakes and if the truth were told I do miss them! However now that we are eating keto they just don’t figure anymore, so this low carb recipe has been great to find. You are using coconut flakes and sweetening them, so you still have the sweet taste and crunchy texture that we all remember!
Once I tried it, though, it quickly became a favorite throughout my childhood. But instead of breakfast, one of my favorite parts of the day was sitting down with a bowl of cereal in the afternoon – be it with my latest art project, in front of the TV, or even a homework assignment. I had the house to myself, and that “me time” between school and evening activities was this introvert’s bliss.
All cold cereals are going to have some carbs in them. The key is to avoid simple carbohydrates, such as those found in processed grains like corn flakes or any old-school cereal made with refined white flour and a ton of sugar. The health organization Diabetes UK recommends choosing a cereal based on whole wheat, oats or bran. In addition to eating whole grain cereals, you also need to avoid excess added sugar such as high fructose corn syrup. The Center for Young Women's Health suggests that you choose a cereal that contains fewer than 8 grams of sugar per serving. Dried fruit counts as added sugar, so pay attention to the ingredient list. You can always purchase unsweetened cereal and add fresh fruit as a sweetener, because the vitamins, minerals and antioxidant benefits of fresh fruit outweigh the natural sugars.
Dr. Campos, it is so discouraging to see that you disparage the ketogenic diet based on your assumption that it is very heavy in poor quality processed meats. No diet that relies on processed foods can be viewed as “healthy”. Become better informed by getting up to speed with what Jeff Volek, RD, PhD, calls a “well-formulated ketogenic diet.” Also, learn more about the potential of the diet to slow cancer progression (my specialty). You owe it to your patients who are depending on you for advice. Present them with facts, not opinions.
Non-GMO low-carb pastas are a good option if you're concerned about the potential effects on your health of consuming genetically altered ingredients. Though there are competing views in the scientific community with regard to the long-term safety of regular GMO consumption, many choose to eat only non-GMO products as an extra-cautious measure. Similarly, organic low-carb pastas that include ingredients that haven't been treated with or exposed to chemicals are easy to find.

From an outpatient clinic, we recruited 28 overweight participants with type 2 diabetes for a 16-week single-arm pilot diet intervention trial. We provided LCKD counseling, with an initial goal of <20 g carbohydrate/day, while reducing diabetes medication dosages at diet initiation. Participants returned every other week for measurements, counseling, and further medication adjustment. The primary outcome was hemoglobin A1c.
One of the central questions new adherents to the ketogenic diet must answer is whether or not they want to incorporate meat into their new diet. It is entirely possible to consume adequate levels of healthy fats whether you approach the diet as an omnivore or a vegetarian, so this decision is largely a personal one. However, if you choose to incorporate meat into your version of the ketogenic diet, it is crucial to ensure it is grass-fed, organic, and free of antibiotics. Furthermore, it is important to focus primarily on above-ground leafy vegetables, with meat serving as a side dish. An example of the perfect plate for a keto omnivore would be a sizeable portion of colorful, above-ground leafy vegetables covered with a healthy fat like olive oil, paired with a 3-5 oz serving of high-quality meat.
Fanatic? Someone with T2D, a disease usually claimed to be progressive and a never ending stream of problems and medications, was REVERSED. That’s something to shout from the rooftops. The drop in medication use alone, but the big pharma companies would prefer that people’s stories of reversing (well, putting it into remission) T2D get called fanatical instead of insightful.
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
Hi Debbie, Whole milk yogurt (whether cow milk or goat milk) is a person choice for a keto diet. It does contain some lactose, which is a sugar, but some people evidence suggests that there may be less than the label implies due to the beneficial bacteria in the yogurt. Either way, if you include it, be sure to get the plain kind without any added sugar.

Another difference between older and newer studies is that the type of patients treated with the ketogenic diet has changed over time. When first developed and used, the ketogenic diet was not a treatment of last resort; in contrast, the children in modern studies have already tried and failed a number of anticonvulsant drugs, so may be assumed to have more difficult-to-treat epilepsy. Early and modern studies also differ because the treatment protocol has changed. In older protocols, the diet was initiated with a prolonged fast, designed to lose 5–10% body weight, and heavily restricted the calorie intake. Concerns over child health and growth led to a relaxation of the diet's restrictions.[19] Fluid restriction was once a feature of the diet, but this led to increased risk of constipation and kidney stones, and is no longer considered beneficial.[18]
Hello, I found your recipes after reading A Year of No Sugar by Eva Schaub and needing some delicious sugar free recipes. I recently decided to try keto and am almost done a 2 week challenge (more low carb than true keto but have kept the carbs below 70g, except 1 day). My questions are is alcohol allowed in your view? I’m not a huge drinker but I do like a glass of wine with dinner. What about “cheat” days. I’m not planning to go back to eating all the processed foods but denying them completely seems pretty counter intuitive and I’m hoping for ideas. Last question, what about fruit? How can any food plan completely rule out fruit? That also seems unhealthy and I’m wondering if you think ekto should be used as a temporary weight loss plan, with low carb being the longer term plan? Thank you! And you look amazing in the photos.
Protein can turn into carbohydrates via a metabolic process called gluconeogenesis (making new carbs) and will do in people at varying degrees. Protein turning into carbohydrates means you’re not in ketosis. However, this is generally an overblown statement that only happens at the extreme cases when you are drinking a lot of liquid protein shakes. 
The modified Atkins diet reduces seizure frequency by more than 50% in 43% of patients who try it and by more than 90% in 27% of patients.[18] Few adverse effects have been reported, though cholesterol is increased and the diet has not been studied long term.[48] Although based on a smaller data set (126 adults and children from 11 studies over five centres), these results from 2009 compare favourably with the traditional ketogenic diet.[18]
My favorite sugar-free low carb BBQ sauce is a family recipe that I tweaked to make keto friendly. It is simple to prepare without a lot of added ingredients that aren’t necessary. You can find my recipe here. If you are looking for convenience, there are several brands that make a sugar-free variety that can be ordered from Amazon or you may find in your local stores. The only brand of store-bought sugar-free bbq sauce I have tried is by G. Hughes. They offer several different varieties, but I prefer hickory. I might be a little partial, but my homemade BBQ sauce makes this recipe taste much more authentic and flavorful.
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
I just made this today. It was a bit runnier than in your video and I wondered what I did wrong. I think it had to do with the 1/4 cup melted coconut oil. I didn’t measure first and then melt so perhaps I ended up with more liquid? It’s not like the recipe wasn’t specific…. It was totally my error! I added a bit more flour to get the consistency right. I set timer for 50 min but it was done in 35 min! It is by far the best “keto bread” recipe I’ve made so far. But honestly I am a bread lover so no matter how good this is, in comparison, it will never be a replacement for the rye bread I love so much! Haha! But as far as a keto type bread, it was very good!!
Mine didn’t turn out super firm. It was somewhat crumbly, but not the “dust” that some have complained of. I used a silicone liner on the baking sheet for easy removal. I baked it about 5 minutes longer than recommended, but it felt set to the touch, so I removed it. I used a pizza roller while it was still warm to cut it into little squares right on the baking sheet, which were firm enough to keep their shape. DELICIOUS!! More cinnamon flavor and far tastier, but less crunch, than Cinnamon Toast Crunch from my erstwhile fat days. For the coating, I used Sukrin Gold, which is an erythritol based brown sugar sub. Wow!! Tastes like I’m eating snickerdoodles dunked in (almond) milk; the texture is similar, as well. Can’t speak highly enough for this surefire winner that just hit the spot!
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 think that what Beverly is talking about when she says English battered fish is one where it isn’t crunch, exactly. The fish is dipped in a flour and egg based thick batter and deep-fried, leaving a lovely chewy coating on the outside. So delish! The closest thing I can think of in US terms are those batter dipped hot-dogs on a stick people used to eat. Anyway, I suspect we’d be moving more in the direction of some substitute using beaten egg whites, perhaps? Maybe modifying something more in the line of keto pancake batter?
Made the bread but it didn’t rise and it is probably my fault. My almond flour is stored in the freezer. I probably should have let it come to room temperature first. I watched the video and the loaf shown seems to be narrower than the pan I used. The texture is good. The taste isn’t bad. I just need a “taller” bread to make my husband paninis. Anything you can tell me will be appreciated.

In this single-arm, 4-month diet intervention, an LCKD resulted in significant improvement of glycemia, as measured by fasting glucose and hemoglobin A1c, in patients with type 2 diabetes. More importantly, this improvement was observed while diabetes medications were reduced or discontinued in 17 of the 21 participants, and were not changed in the remaining 4 participants. Participants also experienced reductions in body weight, waist circumference, and percent body fat but these improvements were moderate and did not predict the change in hemoglobin A1c in regression analyses.


You can substitute half of the spelt flour for half of the flour called for in your recipe. This will help to keep the texture of bread when baking spelt bread. For total carbohydrates, it comes in at almost 27, with a net carbohydrate count of just under 22. The GI is getting up into the midrange, so this bread will start to raise blood sugars more at 55-67 than the previous four choices on our list.

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.


I’ve been seeing a lot of recipes on pinterest that use peanut flour (not touted as low-carb necessarily)…was wondering if it would be good for baking keto recipes. There are carbs in it but if you bake something and only eat a serving, I’m thinking it might not be too carby. Not sure how it does as a sub for other flours that others use for keto recipes.
I was a vread and sweet person as well. Once you start you will not believe that you don’t crave those things. It was not hard as I thought but what helped with the lack of cravings is starting my day with the coffee, ghee and tablespoon of coconut/mct oil. I don’t do heavey cream . Once you begin youll see thats the least worry you will have. You can do it
A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets.3A study in the long-term effects of a ketogenic diet shows a significant reduction in cholesterol levels, body weight, and blood glucose. Read more on keto and cholesterol >
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).
When you are eating breakfast on the ketogenic diet, there is always the need to balance things up. For beginners and everyone else, balancing things means taking moderate volume of each nutrient contained in the foods you eat. Many of the times the only food available at breakfast is a grab and go option like fruit or a bar loaded with sugar. And that’s where low carb cereal comes in. They can help to bring great balance to your diet. 
Make things yourself. While it’s extremely convenient to buy most things pre-made or pre-cooked, it always adds to the price per pound on items. Try prepping veggies ahead of time instead of buying pre-cut ones. Try making your stew meat from a chuck roast. Or, simply try to make your mayo and salad dressings at home. The simplest of things can work to cut down on your overall grocery shopping.
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.
Praise God, Brenda for your success! You look fabulous and show your beauty inside and out. Thank you for the encouragement. I, too, have experimented with both low carb and keto for years. I am your age and I understand the “food journey,” which leads to better health and overall well being. I have fibromyalgia and other immune disorders and have found that keto is best for me, as well in terms of energy, pain, and weight loss/management. I exercise daily and weight train in a fasted state with no problem. I fast regualarly, not eating for 14-19 hours, and I am not hangry nor hungry. I truly believe intermittent fasting, a keto diet, and exercise are the keys to true success for weight loss and maintance. Thank you for sharing your story, pictures, and delicious recipes. Most of all thank you for being an inspiration and building up your followers. Keep pressing on! God bless you, Amy
Reduced hunger. Many people experience a marked reduction in hunger on a keto diet. This may be caused by an increased ability of the body to be fueled by its fat stores. Many people feel great when they eat just once or twice a day, and may automatically end up doing a form of intermittent fasting. This saves time and money, while also speeding up weight loss.
The nerve impulse is characterised by a great influx of sodium ions through channels in the neuron's cell membrane followed by an efflux of potassium ions through other channels. The neuron is unable to fire again for a short time (known as the refractory period), which is mediated by another potassium channel. The flow through these ion channels is governed by a "gate" which is opened by either a voltage change or a chemical messenger known as a ligand (such as a neurotransmitter). These channels are another target for anticonvulsant drugs.[7]

Hi Brenda, I have been gathering your recipes on Pinterest for a while. I had weight loss surgery, have been maintaining my weight loss for over 3 years now. However the sugar addiction is real, and although I am thin now I just don’t feel healthy! I eat healthy for the most part but a lot of chocolate and pastries when the kids are in bed! I have been researching Keto not only for me, but my 9 year old son as well. I am worried about his weight, he is very husky,and I am scared that he will struggle with the weight and health problems I struggled with for years as he gets older. I have read many good things about keto for kids, and not just for weight loss. I have tried a low carb high protein diet with him but after reading about macros and counting protein and calories, realized I had been doing it wrong. What are your thoughts on children being on a keto diet?
Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >
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.
Advocates for the diet recommend that it be seriously considered after two medications have failed, as the chance of other drugs succeeding is only 10%.[9][31][32] The diet can be considered earlier for some epilepsy and genetic syndromes where it has shown particular usefulness. These include Dravet syndrome, infantile spasms, myoclonic-astatic epilepsy, and tuberous sclerosis complex.[9][33]
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