I am so excited to have found your blog. I have been doing the low carb thing myself to lose weight and get more healthy for 4 months(and it’s working really well). But once I’ve finished losing the weight, I want to maintain a lower carb lifestyle for myself and my family. But by lower, I mean maybe 50-80 net carbs a day. I want to include yeast bread on occasion, beans, etc. But I’ve been looking for a LOWER carb yeast bread. I don’t have any restrictions which would exclude gluten, dairy, meat, nuts, etc. I normally make homemade whole wheat bread for my kids from freshly ground wheat (I grind myself). Do you have any recipes that are lower carb than regular whole wheat bread, but wouldn’t necessarily be low enough to fit a 20-30 net carb/day diet. I find that making changes a little at a time works very well with a family and myself. I’d like to take a regular whole wheat bread and tweak it to lower the carbs without greatly sacrificing taste. Also need to learn more on soaking and sprouting to get past the problem of phytates & other anti-nutrients. I am totally willing to do that. Anything you can share or suggestions of recipes to try greatly appreciated! I’ve tried searching “lower carb yeast whole wheat bread” on google or including the word gluten, then I get all the gluten free vegan recipes and so forth that are really low carb, just no luck until now!
I have never made waffles with this mix as we don’t make waffles. However, I would think it would be similar to pancakes, which I have made. Did you use 1/4 cup of Xantham gum? More than this seems to make a pastier batter. When making pancakes, I found that I needed to batter to be way thicker than most pancake batters. I also found that I needed more eggs. As for what else this mix can be used for, 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!
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Organic Sesame Flour. Sesame seed flour is a great alternative to all-purpose flour. It tastes great in both sweet and savory recipes and is especially good for making keto bread. By using sesame flour with psyllium powder, you can make your favorite baked goods more light and fluffy. Keep in mind, however, that this flour is similar to coconut flour in that it has high absorption properties.

Maya, Thank You so much for this recipe. I made it as written with your suggestion of 2-3 Tbsp of psyllium husks and I am in heaven! Thank you so much! Being keto has been an amazing thing for me and my health but was truly starting to miss certain foods. This was so good and my family loved it too! Definitely a keeper for me. Thank you again! A quick question- if I halved the coconut oil, would that throw the texture off too much?


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.
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”).
The brain is composed of a network of neurons that transmit signals by propagating nerve impulses. The propagation of this impulse from one neuron to another is typically controlled by neurotransmitters, though there are also electrical pathways between some neurons. Neurotransmitters can inhibit impulse firing (primarily done by γ-aminobutyric acid, or GABA) or they can excite the neuron into firing (primarily done by glutamate). A neuron that releases inhibitory neurotransmitters from its terminals is called an inhibitory neuron, while one that releases excitatory neurotransmitters is an excitatory neuron. When the normal balance between inhibition and excitation is significantly disrupted in all or part of the brain, a seizure can occur. The GABA system is an important target for anticonvulsant drugs, since seizures may be discouraged by increasing GABA synthesis, decreasing its breakdown, or enhancing its effect on neurons.[7]
I’ve searching and searching for a keto bread that is not too eggy or have no cheese. I just mad this bread and oh! It’s soooo good! It’s got the wholesome texture but nice and firm. No eggy taste! Thank you so much Maya for sharing this recipe. Finally, I can make my Brit husband happy. We’ve been on a keto for 3 moths and he lost 20 lbs but since he is from England, bread is so important to him. I will surprise him when ge gets home. I’m so happy!
My Husband and I started doing Keto July 2018. We got over weight after we got out of the Marine Corps. It has been hard to workout because I became disabled, but my diet was not good. After our friend Amber recommended your site and support group, we found a lot of helpful information to get us started on a successful journey. So far it’s been one month and we have lost 18 pounds each!

I don’t make pancakes often and never waffles, but I have definitely used it for the crepes A LOT. The key to the crepes is that the liquid is super thin–like cake mix, not like brownie mix. The xantham gum is really not a huge amount for the full recipe. It is under 1 TBSP per cup of other dry ingredients. Let me know if you like it better with the wheat gluten. Thanks for writing!
Thanks so much for your website and all of the recipes you share! I’ve been eating low-carb for almost a year both as a way to lose weight and to support my type 1 diabetic husband. I’ve lost 45 pounds so far! I have enjoyed everything I’ve tried from your site and will continue to try new recipes from here- this cereal is going on this week’s meal plan 🙂
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!
Made in mini muffin pans, will have to oil them better next time so they come out easier. Taste great, although sadly more like a muffin than donut (the shape doesn’t help, lol). I may try to thicken it up to deep fry next time. Was out of cinnamon so I used pumpkin spice. Not so strict on low-carb and wanted the kiddos to like them, so offered cinnamon/sugar, powdered sugar, and toasted coconut for coating. I recommend the coconut! Browned in a dry skillet makes it nice and crunchy… just how to make it stick was the only drawback.
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.
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.
A creamy, cheesy alternative to typical mac and cheese, it’s not a stretch to think this version is preferable to using elbow pasta, no matter what your relationship with carbs may be. Boil cauliflower, whisk up a cheese sauce, and throw it all in the oven. For a fancier twist, use your favorite non-cheddar cheeses or a combo (mozzarella and pepper jack, anyone?)
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
If you’re someone who loves to bake, you may think that starting a low carb diet means your favorite pastime is now off-limits. You can’t have flour and you can’t have sugar, so you can’t possibly make muffins and cakes and cookies, right? Well sure, if you want to define baking in those narrow, high carb terms, then I suppose you might be right. But if you’re ready to explore a whole new world of healthy low carb ingredients, stay with me.
Good for you!! You look very trim and healthy. I started Keto in mid March, 2017, weighing 160 lbs.. By June 1 I had lost 20 pounds and today I weigh 133.8 lbs. I was wearing very tight size 14 jeans and refused to buy 16’s, thus my Keto journey began. I’m now wearing size 10 comfortably, the fat rolls are gone and I’m never starving. In fact, I have to remind myself to eat. Keto has become my lifelong eating regimen.

You’re transitioning. Your body is equipped to process a high intake of carbs and a lower intake of fat. Your body needs to create enzymes to be able to do this. In the transitional period, the brain may run low on energy which can lead to grogginess, nausea, and headaches. If you’re having a large problem with this, you can choose to reduce carb intake gradually.
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If you’re someone who loves to bake, you may think that starting a low carb diet means your favorite pastime is now off-limits. You can’t have flour and you can’t have sugar, so you can’t possibly make muffins and cakes and cookies, right? Well sure, if you want to define baking in those narrow, high carb terms, then I suppose you might be right. But if you’re ready to explore a whole new world of healthy low carb ingredients, stay with me.
Try to replace all soda and juice consumption with something that has no sugar or only trace amounts of sugar. Switch out fruit juices for low-carb smoothies and tea. Tea comes in a variety of flavors that can help you get through the day if you get tired of water. There are a variety of different smoothies you can make for a meal replacement or as a quick snack as well.
Hi Roseanne. It can be hard to start especially when stressed out. Here is an idea to help you ease into a low carb lifestyle. First, know that I am not a nutritionist nor a doctor. There were times I thought I would go out of my mind without a piece of low carb cheesecake in the morning. I’m not a big egg eater and that saved my life until I found how easy quiches were to make and how much I loved them. If you are craving something, eat something – as long as it is low carb. There were days I ate all day long – there were also days I ate very little. For me it was all or nothing. Cheat days didn’t work for me because they brought back cravings. If you are stressed out and need something sweet – make a protein smoothie with ice (look at my smoothie bowl recipe). It is much better to go a little over your calories and carbs than to have a pig out. I hope these simple ideas help. Have a wonderful week and good luck. -Kim
So today I was sitting here getting some work done and occasionally looking out the window. The roses on the trellis are pretty actively in bloom and the trees are loaded with bright green leaves. The colors are bright against a glowery gray sky, though and it looks chilly. It’s not in the least – I think the high today is going to be 81F – BUT it LOOKS that way.
Recently, many of my patients have been asking about a ketogenic diet. Is a ketogenic diet safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss.
You can make “quick breads”–or non-yeast breads with it. It does not have enough gluten to make dough rise well. If you see a bread that calls for almond flour or coconut flour (to a certain extent–coconut flour usually requires more eggs), you can often substitute this mix for a lower fat, lower calorie, more diverse-tasting flour. If you are after yeast products, I recommend my Low Carb Sprouted Flour Mix. (Bread and yeast product recipes for that mix are coming soon!)
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?
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!

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.


Almond flour is available in supermarkets and grocery stores, but you can find it for the lowest price when you buy it in bulk online. Make sure you purchase the finest blanched almond flour that has no darker specks of skin. The finer the grind of the almond flour, the finer the consistency of your baked goods and the easier it will be for your food to rise.

Good for you!! You look very trim and healthy. I started Keto in mid March, 2017, weighing 160 lbs.. By June 1 I had lost 20 pounds and today I weigh 133.8 lbs. I was wearing very tight size 14 jeans and refused to buy 16’s, thus my Keto journey began. I’m now wearing size 10 comfortably, the fat rolls are gone and I’m never starving. In fact, I have to remind myself to eat. Keto has become my lifelong eating regimen.

I’m just starting this today. My intent is to be keto, but at the very least low carb. The biggest obstacle is that I’m vegetarian, so I have to eliminate the meat section. I plan on continuing with limited cheese and will look at tofu options. But my question is actually about olives! I understand they are low carb, but I buy in bulk and so there is no label to refer to. Is there a standard of net carbs you can advise for large green olives (stuffed with pimento) and Kalamata olives (for greek salads). thanks! Lois
Hwu believes risks of cardiovascular disease and diabetes — which are both associated with high blood pressure, glucose and cholesterol — may be reduced by following the ketogenic diet, based on research. A recent study from Johns Hopkins found a ketogenic diet was not only safe, but effective for adults who had certain severe forms of epilepsy, supporting previous research.
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]
The improvement in glycemic control occurred while medications for diabetes were discontinued or reduced in most participants (Table ​(Table5).5). During the study, hypertension and hyperlipidemia medication doses were not increased from baseline nor were new agents added, except in 3 individuals. No serious adverse effects related to the diet occurred. One participant had a hypoglycemic episode requiring assistance from emergency services after he skipped a meal but the episode was aborted without need for transportation to the emergency room or hospitalization.

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].
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).
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.
The American Heart Association recommends eating six to eight servings of grains every day, which is a lot of carbohydrates. But whole grains also contain a lot of fiber, which is the basis for the recommendation. Fiber is bulky and slow to digest, so you feel full longer after a high-fiber meal. Fiber also aids in healthy elimination, which can keep you feeling – and looking – less bloated and sluggish. People who eat a high-fiber diet are at a lower risk for heart disease, strokes and certain types of cancers because fiber helps you avoid the insulin spikes that occur when you eat starchy carbs. Fiber also helps control your cholesterol levels.

Adequate food records were available for analysis in a proportion of participants at each of the 4 timepoints (Table ​(Table2).2). Participants completed food records at a mean of 2.5 and a median of 3 timepoints. In general, comparing baseline to subsequent timepoints, mean carbohydrate intake decreased substantially and energy intake decreased moderately while protein and fat intake remained fairly constant.


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First, you DO NOT need a silica mat. I made these in a huge oven-safe frying pan sprayed liberally with cooking spray and it worked great. After the five minutes cooking time, I took the pan out of the oven and just let it sit. Everything firmed up nicely, I lifted one edge of the “noodle” and the whole thing peeled out beautifully. I rolled it up and sliced into fettucine and it worked AWESOME. I also added a pinch of Kosher salt, a pinch of black pepper, and a half pinch of garlic powder to the batter. ABSOLUTELY PERFECT. These are NOODLES folks, not slimy oddly-textured whatever-the-hecks, but real noodles. The texture is just right. These are what I’ve been looking for forever. God bless you for this!!!!!. We’re having pot roast for dinner, and while my girls have noodles with their sauce, SO WILL I!!!!!!

"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.
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These donuts were moist and tasty! But mine did not rise on the one side- they were flat like a bagel.. I was kinda depressed 🙁 What did I do wrong? I used new everything- I even bought the pan you suggested. When you say fill up the donut pan 3/4 to the top- is that almost to the top of the donut pan? Maybe I didn’t put enough in each of them? Thank you for any suggestions you may have.
I’m almost positive that you are being trolled at this point… I’m so sorry Marye. You really must absolutely dread sharing your strokes of brilliance with the no-carb/low carb/keto community as I’ve noticed almost all of them expect GF to apply and when it doesn’t they go ape-crap insane about it then you end up with this comment section which is America at its finest. Thank you for the awesome recipe!
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]
Place sheet pan in a preheated oven at 475°F and lower heat to 350°F. Bake for 5 to 8 minutes. Watch closely as you need to avoid overcooking. If small bubbles start to appear, lower heat to 300°F and continue baking for 2 to 3 minutes until all sides and center are done. (You can test for doneness just like testing a cake with a toothpick, if you wish).

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.

From baseline to week 16, the mean body weight decreased significantly from 131.4 ± 18.3 kg to 122.7 ± 18.9 kg, BMI decreased from 42.2 ± 5.8 kg/m2 to 39.4 ± 6.0 kg/m2, and waist circumference from 130.0 ± 10.5 cm to 123.3 ± 11.3 cm (Table ​(Table3).3). The percent change in body weight was -6.6%. The mean percent body fat decreased from 40.4 ± 5.8% to 37.0 ± 6.0%. Systolic and diastolic blood pressures did not change significantly over the 16 weeks. The mean heart rate decreased from 81.2 ± 12.9 beats per minute to 74.6 ± 14.0 beats per minute (p = 0.01).
Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.
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