In addition, on the day the diet was initiated, diabetes medications were reduced – generally, insulin doses were halved, and sulfonylurea doses were halved or discontinued. Due to the possible diuretic effects of the diet soon after initiation, diuretic medications were discontinued if of low dosage (up to 25 mg of hydrochlorothiazide or 20 mg of furosemide) or halved if of higher dosage. Participants were also instructed to take a standard multivitamin and drink 6–8 glasses of water daily, and were encouraged to exercise aerobically for 30 minutes at least three times per week.
Hi James, One of the best things about a low carb or keto diet is you probably won’t be hungry. It’s a very satiating lifestyle. As for calories, they still matter, but whether you need to count or not varies from person to person. Some people succeed by just eating low carb or keto foods, others need to be more strict and count. If you want to find out the right amounts for you, check the macro calculator.
In regard to serum measurements, the mean fasting glucose decreased by 17% from 9.08 ± 4.09 mmol/L at baseline to 7.57 ± 2.63 mmol/L at week 16 (p = 0.04) (Table ​(Table4).4). Serum sodium and chloride levels increased significantly, but only by 1% and 3%, respectively. Uric acid level decreased by 10% (p = 0.01). Serum triglyceride decreased 42% from 2.69 ± 2.87 mmol/L to 1.57 ± 1.38 mmol/L (p = 0.001). Increases occurred in both high-density lipoprotein (HDL) cholesterol (8%) and low-density lipoprotein (LDL) cholesterol (10%) but these changes were of borderline statistical significance (p = 0.08 and p = 0.1, respectively). The following blood tests did not change significantly: total cholesterol, potassium, bicarbonate, urea nitrogen, creatinine, calcium, thyroid-stimulating hormone, and hemoglobin.
Made them tonight. I thought I messed them up since they looked eggy but really they turned out great. I can’t do gluten so I tried the xanthum and I also added some garlic powder to the mix for taste.i think I cooked for 7 minutes total.we actually sliced them into little squares and threw them into homemade chicken noodle soup. It tasted close to dumpling style noodles. Not slick/chewy but very good. My 14 year old T1 loved them and wants me to make more. Overall it absolutely loved these. Will be making again in the very near future. Thanks for such a great and simple recipe!
I think melted and solid coconut oil pretty much have the same volume, or if it changes, the amount of volume lost or gained is negligible 😉 Sometimes I make coconut oil bites by pouring 1-tbs servings of melted coconut oil mixed with something to give them flavours (matcha powder, raw cacao powder, essential oils, etc) on an ice cube tray and when they turn solid it looks like the volume is about the same.
Because pasta. One of the things most peeps understandably miss the most when going keto, or grain free for that matter (🙋🏿!!). Because let’s face it, not much beats a bowl of pasta. And while this low carb version is a little different (think fried pasta/gnocchi), fairly certain you’ll be surprised by the al dente-like results and wonderful pairing with traditional Italian sauces.
From the study itself: “Mortality increased when carbohydrates were exchanged for animal-derived fat or protein and mortality decreased when the substitutions were plant-based … Low carbohydrate dietary patterns favouring animal-derived protein and fat sources, from sources such as lamb, beef, pork, and chicken, were associated with higher mortality, whereas those that favoured plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain breads, were associated with lower mortality, suggesting that the source of food notably modifies the association between carbohydrate intake and mortality.”
Cutting back on protein is one of the largest challenges to the diet. Because high levels of protein in the diet can turn into glucose in a process called gluconeogenesis, the keto theory says too much protein in the diet can mean too much glucose, whisking you out of ketosis. That’s why bacon, which has a ton of fat but not a lot of protein is a preferred food over chicken breast, which is high in protein with very little fat.
But traditional cereals contain simple carbohydrates, which are the enemy of low carb dieters. Before you despair, know that there are plenty of low carb cereals you can find in your grocery store; they are made with soy and whole grains, which provide a lot of fiber, and are low in sugar. Here are five of the best low carb cereal brands to look for next time you go shopping.
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.
I am saying sorry now. I just have to because I read all the commits. “Can I substitute the eggs with flax seed. LOL. I started keto and I am very excited to try these. I love pasta. Being of full of crazy thoughts and silicon candy molds, do you think it is possible to make ravioli? I realize I would have to do it in layers of sorts like baking the bottom of the mold and then filling it, cover and bake the top? And no I have not made it yet, but knowing it is a egg noodle I am excited and giving you 5 stars. will post again after I make a mess and enjoy dinner.
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 have great respect for Harvard Medical School. I notice that they support their readers posting comments and I am most appreciative of the article and all the many thoughtful comments by the readers. The readers seem to have the most expertise here and I hope that the doctor who wrote the article will think long and hard about the comments by readers. After 35 years of clinical practice in mental health, I notice that all issues of emotion involve medical issues, nutrition, and the gut bacteria. I would say that these issues and all of the executive brain functions seem to improve with ketogenic principles. For those that apply it in a flexible and smart manner, it appears to improve every area of their lives. I strongly encourage the author of the article to take one class via The Institute for Functional Medicine. If he is open to more learning he can take more classes and get certified. I’m sure a fine doctor, he will be an even better doctor and personally healthier, if he gets more training. Are we all open to new learning(especially us healthcare providers)?
Another new study presented at the European Society of Cardiology backs up this research and appeared with the title: “Low carbohydrate diets are unsafe and should be avoided.” Study author, Professor Maciej Banach, stated: “We found that people who consumed a low carbohydrate diet were at greater risk of premature death. Risks were also increased for individual causes of death including coronary heart disease, stroke, and cancer. These diets should be avoided.”
It is easier than ever to eat all of your favorite foods while following a low-carb ketogenic diet. All you need is the right combination of low-carb flours and ingredients to make delicious keto-friendly breads, cookies, cakes, hamburger buns, etc. At this point, I’d be surprised if there are any high-carb recipes that cannot be made into a healthier, low-carb version.

I made this today and the flavor is outstanding! My only thing about it I’m not completely thrilled with is the lack of clumps of nuts and seeds. I put some pecan pieces in hoping they would form some clumps with the nuts, but it didn’t really help. I’m wondering if a thicker liquid would make a difference. Perhaps Sukrin gold syrup instead of coconut oil and sweetener? Could maybe add some maple flavoring to it. You might not be able to find Sukrin in the UK, but it is accessible through Amazon. Would maybe some of your followers from the US have an opinion about this?


I doubled the recipe. Accidentally added 3tsps baking powder. Also added 1/4 cup ground flax, 1/4 cup sesame seeds, 1/2 cup slivered almonds. I then mixed it for 3 minutes in my stand mixer. I baked the bread for 60 min and then added 10 and then another 10more. I used a thermometer and let it get to 200 degrees internal temperature.. That’s what I use for regular bread and seems accurate for your recipe. I’ll try to send a picture. It looks like bakery bread and tastes delicious. My family who are Leary of myGF and grain Free experiments love this bread!!!!
In addition, not all carbs come in the form of white bread, fluffy pizza crusts, and other wheat products. Harvard explains that beans and fruit are also sources of good carbohydrates, so keep that in mind before you decide to completely carve out carbs from your diet. With that in mind, we've rounded up some of the best pasta swaps that don't taste like cardboard—in fact, some even taste just as delicious (or better) than the real thing.
Of course it does not match the price of mass produced cereals on the market, I’m not surprised. It’s about on par with other specialty Keto items in my opinion. It has 15 servings per bag and will last you two weeks if you eat one serving a day. To me it is well worth the price because if I were to have it as a snack every day that’s only $5 a week for something I enjoy eating!
I have only been on a Keto diet for a couple of weeks, but I have found some great recipes on your site and have loved them all! Today I made these donuts and then frosted them with your Low Carb Keto Cream cheese frosting. I followed both recipes exactly as written and had great results. Thanks so much! I thought I would never be able to give up sweets, but now I do not have to and I am so relieved.

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.
Yancy WS Jr, Westman EC, McDuffie JR, Grambow SC, Jeffreys AS, Bolton J, Chalecki A, Oddone EZ, “A randomized trial of a low-carbohydrate diet vs orlistat plus a lowfat diet for weight loss,” Arch Intern Med. 2010 Jan 25;170(2):136-45. http://www.ncbi.nlm.nih.gov/pubmed/20101008?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=2.
Thank you! I think though many doctors and nutritionists are not keto friendly at all. They still believe in moderation and that grains are important, my own hubby’s doctor, same thing. That way of eating has failed for so many of us, even my husband. I think the keto diet is especially helpful if you’re in pre-menopausal, but that’s just my 2 cents. I’d say do more research. I’v found Dr.Jockers on youtube and Dr.Eric berg to have sound advice.
Spaghetti covered in marinara sauce. Classic macaroni salad. Creamy chicken Alfredo. Minestrone soup. It’s hard to imagine a food more versatile than pasta; this beloved pantry staple is delicious in a seemingly endless variety of ways. Whether you like it cold, hot, as the centerpiece of the recipe, or playing a supporting role to chicken or another meat, it’s almost certain that you eat dishes containing pasta at least a few times each month – or even weekly, if you’re a hardcore pasta lover. At BestReviews, we like delicious food as well. That’s why we decided to bring you this buying guide to all things pasta. If you’re ready to get cooking, check out our five recommendations in the matrix above. If you’d like to learn more about pasta in general, including the difference between all those different shapes and flours, read on.
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.
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.
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.
Shirataki noodles are available in many shapes -- spaghetti, fettucini, macaroni -- and can be purchased plain. Products like Miracle Noodle and NoOodle Noodles sell this type, which tends to be extra-slippery, nutritionally void (they are mostly made up of water) and close to calorie-free. Other brands, like House Foods and Nasoya's Pasta Zero blend the yam flour with tofu or chickpeas, which adds just a few calories and grams of carbohydrates and fiber.
JoAnna, We have 3 ways we typically thicken soups: 1) with a bit of cream cheese, 2) with heavy cream, or 3) with beef gelatin. Depending on which you use, it will change the flavor of the soup slightly, but cream cheese or heavy cream might be a really delicious flavor pairing with mushrooms! Xanthan gum will also work if you have it on hand (start with a little and work your way up), but we don’t use it (unfortunately it causes tummy troubles for a lot of people, us included!).
As I mentioned already, the body will burn sugar for energy before it burns fat. Most people will do very well in the range of 0.8-1.2 grams of protein per KG of bodyweight they have. To convert your bodyweight into KG, simply take your weight in pounds and divide it by 2.2. This number can then be multiplied by 0.8 and 1.2 to determine your protein range.
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. 
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”).

I recently started using Carbquik and overall, I'm pleased with it. I'm on a low-carb diet, and my dining options have really opened up! So far, I've made cheese biscuits, pizza dough, and pancakes. The pizza dough isn't great, but if you use the right kind of pizza pan and roll it thin enough, it's certainly acceptable and it beats not being able to have pizza at all.
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
Dr. Perlmutter is the leading integrative medicine neurologist in North America today. His ability to fully integrate conventional medicine diagnosis and treatment with the latest innovations in nutritional and environmental medicine is phenomenal. As a teacher and clinician, he has fundamentally changed how physicians and patients think about neurological degeneration and, happily, regeneration.
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.
Another amazing recipe!! I made these this morning and they came out great. I baked for 28 minutes. Mine didn’t rise very much, I used brand new baking powder but I must have measured something incorrectly. I used your knife method when taking out of the pan and then turned my pans upside down and tapped them and the donuts fell right out. I also bought the pans you suggested. They were a huge hit. Thank you!!
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.
When it comes to crunchy keto cereal, you can make it with nuts, pork rinds, coconut, nut butter, nut flour, sunflower seeds, hemp seeds, chia seeds, and so on. Some recipes require eggs to help bind the the cereal together, and others don’t. You can make them into flakes or just leave them chunky like granola. You can even make low carb hot cereal for a comforting breakfast on a cold day.
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 had to make a few changes though. First, what makes a donut taste like a donut is nutmeg. I added a few gratings and cut the cinnamon down to about half. Second, I live in South Korea and almond milk almost always contains sugar and is very expensive. I used heavy cream and then added a splash of water when the batter was very thick. Third, I don’t have erythritol, but I do have a stevia and erythritol blend so I used that.
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 actually clicked on the story just to see if they included anything about it’s use in managing chronic migraine. I have chronic migraine, basically intractable. Nothing has helped. I’ve tried medications, meditations, and everything in between including a bunch of dietary changes. Keto is my next consideration. I’m happy to hear it helped you! Thanks for sharing
In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.
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 

Muesli has been a popular cereal worldwide for decades and it was the first experience of healthy eating for a lot of us. So low carb versions like this one are a great addition to your keto diet and give you all the goodness you need to get through the morning. You can play around with the ingredients to make it your own by adding some fruit or using different nuts.
Coconut flour is made from dehydrated coconut meat after most its fat has been extracted to produce coconut oil.  Each 1/4 cup of coconut flour contains 60 calories, 2.5 g of fat, 6 g of protein, 19 g of carbohydrates, 12 g of fiber, and 7 g of net carbs. Due to its high fiber content, this low-carb flour is perfect for anyone who needs a digestive health boost.
This keto granola can be made in big batches and stored for use during the week, but it takes just a couple of minutes to throw it together so can be made fresh each morning. This makes a perfect energy-rich start to the day if you are no-sugar, and the slow release of energy will boost your system till lunch. Serve with nut milk of your choice – almond milk or coconut milk work well here.
I was quite high in protein and ate a moderate amount of fat.  It was just right since I was maintaining my weight, but not low enough to firm, tone and see the muscle I wanted to achieve. I’ve been seeing a trainer twice a week for the last year for full body workouts, but just wasn’t satisfied with how my body was responding. I recently decided a keto diet might be best to really achieve the tone and muscle I was looking for.

I would suggest using a keto calculator on the various websites I mentioned like Maria Body Mind Health or Ketogains. 20 net carbs, not total carbs. So I subtract the total carbs from the fiber to get my net carbs. It should be just 5% of your day, just like the chart I posted, protein can range from 15-25% for my body that is anywhere between 60-80 grams a day and the rest is fat.
If you think you may have a medical emergency, call your healthcare provider or 911 immediately. Any mention of products or services is not meant as a guarantee, endorsement, or recommendation of the products, services, or companies. Reliance on any information provided is solely at your own risk. Please discuss any options with your healthcare provider.
I had pasta last night, and I feel guilty that I cheated. This recipe is that good. I followed your directions exactly, including simmering the noodles in some sauce for a few minutes. What size pan did you use? It was hard for me to estimate and I ended up throwing away some egg mixture. Putting pan sizes in all your wonderful recipes would be helpful. Keep up the good work. You are my low-carb, go-to guru.
I was soo excited to get a bowl of cereal, only to discover I bought sweetened vanilla almond milk by mistake! My granola did not stick together, though it tasted so good! I did not add a sweetener and my pumpkin seeds and almonds we’re salted. Will try with sweetener next time. Like you, I kept snacking from the container! Ended up eating 1/2 cup of granola with 1/4 cup of the almond milk. I doubled the almonds and pecans, then added a small bag of sliced almonds and. Pumpkin seeds. Didn’t have golden flax meal, so put ground flax seed. Would have been even better had I bought some mixed nuts! Will have to refigure the macros, as I am mostly eating almonds, but I’d say you have a winner! Thank you! Would you consider a 1/2 cup a serving?

Then on the nutrition label, it reads, Low carb. Also the nutrition label does not list as a category, the carb count. All nutrition labels that read “Low Carb” would have a line item for the carbs, even if its <1g. Although, I personally have never seen a label that reads Low Carb as part of the nutrition label it's self, maybe in the ad area though.
Regardless of the reason you switched to a low carb diet, it’s important to be mindful of your daily macros and caloric intake. Watch alcohol intake because it is additional, and empty, calories and will hinder you reaching your goals. Alcohol metabolization stalls fat burning until it’s out of your system. Something we expand on further in our Guide to Keto Alcohol.
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!
While these sources have lower carbs, they typically have higher fat contents. For example, most nuts are calorically dense with fat, though most of it is good fats such as monounsaturated and polyunsaturated varieties. If someone is trying to reduce his fat intake as well as his carbohydrate intake, then it may be a good idea to look into low-carb flour varieties that also are low-fat, such as soy flour.
Hi Judy. Some people can enjoy small amounts of fruit on a low carb keto diet while others can not. I always use fruit as a garnish and stick to 1 ounce at any given time. I choose the smallest fruits I can find because it tricks me into thinking that there is more. If I enjoy a little apple, I make those slices as thin as I can and it probably doesn’t even equate to an 8th of a small apple. If I shared photos of just plain porridge, with a spoon in it, it would not be appetizing to look at. As with everything in life, use common sense and make the decisions that are best for you. I offer subs and ideas in the posts and recipes. Enjoy the recipes. -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.
Because people with type 2 diabetes are at an increased risk for cardiovascular disease, there’s a specific concern that the saturated fat in the diet may drive up LDL, or “bad,” cholesterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight-loss diet for you, like a reduced-calorie diet, to manage diabetes. Those with epilepsy should also consult their doctor before using this as part of their treatment plan.
It sounds like the bread needed to bake for longer. Sinking is the first tell-tale sign that it was not finished baking. Even when it passes the toothpick test, the top should get very crusty before removing from the oven. I’ve found that even with the same oven and correct calibration, the exact baking time can vary a bit. Unfortunately, it will not work the same way if you take the bread out, let it cool, cut it, and return it to the oven afterward.
Basically, carbohydrates are the primary source of energy production in body tissues. When the body is deprived of carbohydrates due to reducing intake to less than 50g per day, insulin secretion is significantly reduced and the body enters a catabolic state. Glycogen stores deplete, forcing the body to go through certain metabolic changes. Two metabolic processes come into action when there is low carbohydrate availability in body tissues: gluconeogenesis and ketogenesis.
Maintaining a healthy weight has never been easy for me. I’ve struggled with sugar addiction and weight gain since I was a teen. You can read about my whole journey here and see Before pics as well. But since I’ve been low carb over the last 4 years I’ve been able to easily maintain my weight. Now with keto, I’m hoping to change my body even more. I may not lose “pounds” but just seeing these results shows the scale number is just one measurement and to me the body fat number is more important.
50 NET carbs is quite high because you are probably eating more like 70-100 total carbs. If you can cut down to 30 NET carbs you may see results. You really need to make sure you’ve upped your fat so you won’t be hungry. After writing this post I’m now actually counting TOTAL carbs instead of NET and sticking to just 30 total carbs a day which is what has helped the scale move. Also be sure to get other measurements for yourself besides the scale. You could be losing inches and fat like I did for the 6 week pics.
The original therapeutic diet for paediatric epilepsy provides just enough protein for body growth and repair, and sufficient calories[Note 1] to maintain the correct weight for age and height. The classic therapeutic ketogenic diet was developed for treatment of paediatric epilepsy in the 1920s and was widely used into the next decade, but its popularity waned with the introduction of effective anticonvulsant medications. This classic ketogenic diet contains a 4:1 ratio by weight of fat to combined protein and carbohydrate. This is achieved by excluding high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains, and sugar, while increasing the consumption of foods high in fat such as nuts, cream, and butter.[1] Most dietary fat is made of molecules called long-chain triglycerides (LCTs). However, medium-chain triglycerides (MCTs)—made from fatty acids with shorter carbon chains than LCTs—are more ketogenic. A variant of the classic diet known as the MCT ketogenic diet uses a form of coconut oil, which is rich in MCTs, to provide around half the calories. As less overall fat is needed in this variant of the diet, a greater proportion of carbohydrate and protein can be consumed, allowing a greater variety of food choices.[4][5]

Melanie, curious to know what the quality of the foods you are eating? Organic? Grass fed Beef/butter? What oils are the using for fats? And do you think you are getting enough dark leafy greens, which give you the nutrient density needed to detox well? toxins stored in fat cells can cause issues with weight lose. looking into these topics and some light tweaks may help you with your goals! Best of luck!
In summary, the LCKD had positive effects on body weight, waist measurement, serum triglycerides, and glycemic control in a cohort of 21 participants with type 2 diabetes. Most impressive is that improvement in hemoglobin A1c was observed despite a small sample size and short duration of follow-up, and this improvement in glycemic control occurred while diabetes medications were reduced substantially in many participants. Future research must further examine the optimal medication adjustments, particularly for diabetes and diuretic agents, in order to avoid possible complications of hypoglycemia and dehydration. Because the LCKD can be very effective at lowering blood glucose, patients on diabetes medication who use this diet should be under close medical supervision or capable of adjusting their medication.

Epilepsy is one of the most common neurological disorders after stroke,[7] and affects around 50 million people worldwide.[8] It is diagnosed in a person having recurrent, unprovoked seizures. These occur when cortical neurons fire excessively, hypersynchronously, or both, leading to temporary disruption of normal brain function. This might affect, for example, the muscles, the senses, consciousness, or a combination. A seizure can be focal (confined to one part of the brain) or generalised (spread widely throughout the brain and leading to a loss of consciousness). Epilepsy can occur for a variety of reasons; some forms have been classified into epileptic syndromes, most of which begin in childhood. Epilepsy is considered refractory (not yielding to treatment) when two or three anticonvulsant drugs have failed to control it. About 60% of patients achieve control of their epilepsy with the first drug they use, whereas around 30% do not achieve control with drugs. When drugs fail, other options include epilepsy surgery, vagus nerve stimulation, and the ketogenic diet.[7]
Family Friendly (FF): Again, to make this more Family-Friendly—or to just create a healthier baking mix for your family that is not reliant on processed or over-consumed white flour and other grains, you can do a couple of things: (1) Make this as it is listed and use it half and half with oat flour, quinoa flour, sprouted wheat, or other higher-carb flours that bake up more like regular grains; (2) Make this almost as it is given but use a higher carb flour for any of the really low ones. For example, if you use Bob’s Red Mill Oat Flour or sprouted white wheat flour for some of the flours, you can still end up with a forty-carb-per-cup mix that is healthy as opposed to a one-hundred-carb-per-cup grain (white or wheat flour) that is less healthy. Family-Friendly Low Carbing is a very healthy approach to baking! (3) Make this as is and use it combined with my Sprouted Flour Mix as needed to “dilute” the tastes.
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.
The main limitations of our study are its small sample size, short duration, and lack of control group. That the main outcome, hemoglobin A1c, improved significantly despite the small sample size and short duration of follow-up speaks to the dramatic and consistent effect of the LCKD on glycemia. For other effects, however, such as the rises in serum LDL and HDL cholesterol, the small sample size might be the reason statistical significance was not reached. Future studies of larger samples and containing a control group are needed to better address questions about the effect of the LCKD on serum lipids in patients with type 2 diabetes.
The classic ketogenic diet is not a balanced diet and only contains tiny portions of fresh fruit and vegetables, fortified cereals, and calcium-rich foods. In particular, the B vitamins, calcium, and vitamin D must be artificially supplemented. This is achieved by taking two sugar-free supplements designed for the patient's age: a multivitamin with minerals and calcium with vitamin D.[18] A typical day of food for a child on a 4:1 ratio, 1,500 kcal (6,300 kJ) ketogenic diet comprises three small meals and three small snacks:[28]

Look, the good doctor is right – he only forgot to stress “portion control” which is why many fanatical dieters are so kee-jerk reactive to any discussion – odds are you over ate like a hog before your keto diet, and are weak and insecure in your diet plans. Eat EVERYTHING in small amounts, and you will live long and prosper. The only thing to avoid are processed foods. Cook your meals from scratch using quality ingredients.
Most recently, Wilson et al. (27) investigated the effect of a 10-week KD on strength, body composition, blood lipids and hormonal response in resistance trained males, while following a periodized resistance training program. The investigation included a 2-week dietary adaptation period, and a control group, which followed a more traditional macronutrient ratio consisting of 55% CHO, 25% fat and 20% protein (WD). The 10-week dietary intervention was followed by a 1-week CHO re-introduction for the KD group. Average caloric consumption across the 11-week intervention was similar between groups. Blood lipids remained constant and were not significantly different between groups. The KD group did, however, elicit a significant increase in blood triglycerides during week 11, with the re-introduction of CHO. Total testosterone was significantly increased in the KD group, compared to WD, however, free testosterone was not significantly different between groups. While both groups saw increases in lean body mass, the KD group realized gains significantly greater than the WD group. Similarly, the KD group experienced significantly greater decreases in fat mass during the 10-week CHO restriction period. There were no significant differences in measures of strength or power between groups. From this, the authors concluded that the KD favorably impacted body composition, with no negative impact on blood lipids or muscular strength and power.

In addition, on the day the diet was initiated, diabetes medications were reduced – generally, insulin doses were halved, and sulfonylurea doses were halved or discontinued. Due to the possible diuretic effects of the diet soon after initiation, diuretic medications were discontinued if of low dosage (up to 25 mg of hydrochlorothiazide or 20 mg of furosemide) or halved if of higher dosage. Participants were also instructed to take a standard multivitamin and drink 6–8 glasses of water daily, and were encouraged to exercise aerobically for 30 minutes at least three times per week.
The importance of dietary CHO is so well ingrained that the concept is taken for granted. In fact, basic macronutrient guidelines are predicated upon the idea that the central nervous system (CNS) requires a minimum of ~130 grams (~520 kcal) per day to function properly (i.e., to maintain optimal cognitive function). As a result, the minimum recommended daily intake of CHO reflects this idea (7). Similarly, most contemporary texts on sports nutrition emphasize the outsized role of CHO in optimizing both athletic performance and recovery (9). Frequently referred to as the “master fuel,” recommendations range from 3 – 12 grams per kilogram of bodyweight, per day. As an example, the recommended daily intake for a 180-lb athlete would be 246 – 982 grams, with a caloric equivalent of 984 – 3,928 calories. In marked contrast, the KD would recommend a maximum of just 50 grams (~ 200 calories) per day for the same individual.
While low-carb simply describes a vague behavior pattern that is subject to each person, ketosis is an objective and measurable fat-burning state of the human body. It is when the body’s metabolism switches gears to burn fat for energy instead of sugar. It is this metabolic state in which people experience the full benefits of a ketogenic lifestyle.
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