Made this today for my husband. It is delicious. I used coconut oil (the hard kind) and added 1 tsp of cinnamon. Only problem is that it did not crisp up. It’s more “bendy” than crispy. Not dry enough. Definitely baked it long enough. Should I use less coconut oil next time. Any ideas. Thanks. I will definitely make again because the taste is awesome.
2. Raygan, F., Bahmani, F., Kouchaki, E., Aghadavod, E., Sharifi, S., Akbari, E., . . . Asemi, Z. (2016). Comparative effects of carbohydrate versus fat restriction on metabolic profiles, biomarkers of inflammation and oxidative stress in overweight patients with Type 2 diabetic and coronary heart disease: A randomized clinical trial. PMID: 28607566 
Thank you so much for posting this information. My family and friends all see how Keto is helping me and I have already directed others to this site. Diabetes is one issue for a lot of us and my friend Charlotte lives with us and she is 74. I take care of her and as of January we are both off insulin. She is off all medication and I still have 4 to go from 27 medications. You have been very helpful and the recipes I get in email are really good. Thank you again.
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.
In Asia, the normal diet includes rice and noodles as the main energy source, making their elimination difficult. Therefore, the MCT-oil form of the diet, which allows more carbohydrate, has proved useful. In India, religious beliefs commonly affect the diet: some patients are vegetarians, will not eat root vegetables or avoid beef. The Indian ketogenic diet is started without a fast due to cultural opposition towards fasting in children. The low-fat, high-carbohydrate nature of the normal Indian and Asian diet means that their ketogenic diets typically have a lower ketogenic ratio (1:1) than in America and Europe. However, they appear to be just as effective.[54]
When you consume sugar or carbohydrates, they must be processed into glucose and shuttled into the cells via a hormone called insulin. Oftentimes, people with poor blood sugar stability will experience pronounced spikes and crashes in their blood sugar which leads to many health problems including weight gain, low energy, and emotional instability.

Oatmeal is something we all miss when it starts to get cold outside, but it is filled with carbs. You can easily make your own oatmeal by following one of the many recipes online. Or, if you’d like a different twist on oatmeal, give our Cinnamon Roll Oatmeal a try. Using what you might think are strange ingredients (cue cauliflower), you get an absolutely delicious faux oatmeal.


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.
Granola can be used as a breakfast dish or as a source of energy to snack on during the day, especially if you take part in sports and need a bit of a boost. This low carb version makes a lovely crunchy breakfast cereal but it also a great topping for yogurt or ketogenic ice cream. This granola can be stored in an airtight container for up to two weeks.
It’s no secret that diet, exercise and fitness are very important to me. It’s truly the whole reason for this blog. I love being creative in the kitchen and playing around with my ingredients, certainly. But more than that, I love knowing that my recipes are helping those of you on a weight-loss or health journey find your love of food again. Because food is fuel, but it’s also happiness and comfort. A healthy diet shouldn’t be about deprivation because that inevitably leads to failure. We are so much more likely to succeed when we love what we eat.
If you prefer your cereal hot, try this grain-free version from Wildway, a favorite of Aimee Aristotelous, RD, a certified nutritionist and author of The Whole Pregnancy. "It contains real food ingredients, [is] certified gluten-free, paleo-friendly, soy-free, and sweetener-free," she tells us. Not a fan of hot cereals? She also recommends the brand's grain-free granola.
In the absence of CHO, however, the body must shift to fat as the primary energy source. In this case, the body catabolizes stored triglycerides, which exist in abundance in even the leanest individual. In effect, the KD provokes a physiological stimulus, i.e., CHO restriction, that mimics starvation. Due to the limited ability to store or produce CHO during periods of starvation, the body thus switches to ketogenesis, the production of ketone bodies as a primary fuel source (3).
Hi Shaina, I’m glad you liked it and sorry it turned out more egg-y than you wanted it. I don’t find it to be that way but for some people it might be. You may be able to substitute more egg whites for some of the eggs, but the end result would be more dense. Instead, you might want to try my new keto paleo white bread recipe. It’s light and fluffy, and has no egg yolks, so wouldn’t have an egg-y taste at all.
If you are a coconut lover you will really love this hot cereal in the morning. This is one of the best breakfast cereals you can have, especially on a colder day, as it gets you filled up and heated up at the same time. It has a rich coconut flavor which is complemented by the vanilla and is sweet enough to satisfy a sweet tooth, and with only two grams of carbs in each serving, it is definitely low.
2. Raygan, F., Bahmani, F., Kouchaki, E., Aghadavod, E., Sharifi, S., Akbari, E., . . . Asemi, Z. (2016). Comparative effects of carbohydrate versus fat restriction on metabolic profiles, biomarkers of inflammation and oxidative stress in overweight patients with Type 2 diabetic and coronary heart disease: A randomized clinical trial. PMID: 28607566 
This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »
Thank you Marye for a delicious recipe. I crave noodles & this satisfies it! Also thank you for all the time and effort you put into posting your recipes. Some of the comments left are ridiculous! In my opinion, if a recipe is not something that apppeals to you then MOVE ON instead of hashing and rehashing and beating it to death. Everyone is entitled to their opinion but those comments are so annoying.Guess you do need a sense of humor huh! Lol! Thank you again!
Gluconeogenesis is the endogenous production of glucose in the body, especially in the liver primarily from lactic acid, glycerol, and the amino acids alanine and glutamine. When glucose availability drops further, the endogenous production of glucose is not able to keep up with the needs of the body and ketogenesis begins in order to provide an alternate source of energy in the form of ketone bodies. Ketone bodies replace glucose as a primary source of energy. During ketogenesis due to low blood glucose feedback, stimulus for insulin secretion is also low, which sharply reduces the stimulus for fat and glucose storage. Other hormonal changes may contribute to the increased breakdown of fats that result in fatty acids. Fatty acids are metabolized to acetoacetate which is later converted to beta-hydroxybutyrate and acetone. These are the basic ketone bodies that accumulate in the body as a ketogenic diet is sustained. This metabolic state is referred to as "nutritional ketosis." As long as the body is deprived of carbohydrates, metabolism remains in the ketotic state. The nutritional ketosis state is considered quite safe, as ketone bodies are produced in small concentrations without any alterations in blood pH. It greatly differs from ketoacidosis, a life-threatening condition where ketone bodies are produced in extremely larger concentrations, altering blood ph to acidotic a state.
I just found your site a few days ago. I’d like to try to go low carb (at least some of the time, as I want to start off slow and not change everything at once). How strong is the almond flavor? How strong is the coconut flavor? I don’t mind purchasing each and trying (but if I did that, I’d want the smallest available size available), but I’m not asking for myself, as I don’t mind (I love almonds and coconut, so neither bother me lol). There are people n my household that can’t have/don’t like almonds/the taste of almonds and they don’t like strong, strong coconut flavor. I thought I’d make a list and try to get some things delivered some time this week, so I can try out a snack or dinner (my biggest downfalls, ie lots of pasta). I’d like to keep all ingredients under $20-30, which I know may be hard, as I’ve seen some places where just the flavor can be that much. 🙁
Finally! A granola that I don’t HAVE to put any kind of a sweetener in! I’ve been keto for almost 2 years and have really missed a good bowl of granola/cereal for breakfast. Your recipe is perfect. I made it ahead of time and keep it in an airtight container. It’s so nice to be able to grab the container, pour some in a bowl and enjoy, and for me, I find that the nuts give a good flavor without the sweetener. I’m always looking for recipes that I don’t HAVE to use a sweetener in because almost all of the ones used in LCHF recipes cause war in my bowels, sigh. This recipe is perfect. THANK YOU so much for getting online for the rest of us. 🙂
The ketosis produced by fasting or limiting carbohydrate intake does not have negative effects for most people once the body has adapted to that state. The ketosis caused by diet has been referred to as dietary ketosis, physiological ketosis, benign dietary ketosis (Atkins), and, most recently, nutritional ketosis (Phinney and Volek), in an attempt to clear up possible confusion with diabetic ketoacidosis.
Katie, Almond flour is probably the easiest keto-friendly flour for a new cook to work with. It’s very versatile and can be used in recipes for cookies, muffins, breads, scones, cakes, etc. (Of course the ratio of almond flour to other ingredients changes based on what you’re making.) But with that being said, because almond flour doesn’t have gluten, it can be difficult to simulate the soft crumb of regular baked goods unless you combine almond flour with another keto-friendly flour and/or a binding agent. This is why a lot of our recipes call for more than one type of flour. I hope this helps! If you’re looking for a certain recipe in particular please let us know and we’ll try to point you in the right direction!
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.”
In relation to overall caloric intake, carbohydrates comprise around 55% of the typical American diet, ranging from 200 to 350 g/day. The vast potential of refined carbohydrates to cause harmful effects were relatively neglected until recently. A greater intake of sugar-laden food is associated with a 44% increased prevalence of metabolic syndrome and obesity and a 26% increase in the risk of developing diabetes mellitus. In a 2012 study of all cardiometabolic deaths (heart disease, stroke, and type 2 diabetes) in the United States, an estimated 45.4% were associated with suboptimal intakes of 10 dietary factors. The largest estimated mortality was associated with high sodium intake (9.5%), followed by low intake of nuts and seeds (8.5%), high intake of processed meats (8.2%), low intake of omega-3 fats (7.8%), low intake of vegetables 7.6%), low intake of fruits (7.5%), and high intake of artificially sweetened beverages (7.4%). The lowest estimated mortality was associated with low polyunsaturated fats (2.3%) and unprocessed red meats (0.4%). In addition to this direct harm, excess consumption of low-quality carbohydrates may displace and leave no room in the diet for healthier foods like nuts, unprocessed grains,  fruits, and vegetables.

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.
Not in the mood for cake? Brownies definitely come second on that list of delicious treats that we want once we turn to a ketogenic diet. You can easily make keto brownies that you can fully enjoy without having to fight against the craving to have more. Besides using almond flour and other mixtures of flours, you can make them out of avocado as well.
Coconut flour is a low carbohydrate alternative to regular flour. A quarter cup serving contains 16 grams of carbohydrates, 10 grams of fiber, 4 grams of fat and 4 grams of protein for a total of 120 calories.  While it’s a bit higher in carbs compared to other low carb substitutes for flour, it makes up for it in texture. Its light appearance and consistency make it more absorbent than any other flours.
We know from our research in blue zones longevity hotspots that the longest-lived people in the world eat a whole food, plant-slant diet that is highlighted with whole grains, beans, nuts, and leafy greens. Their diet is 90-95 percent plant-based and oftentimes about 50-65 percent of their daily caloric intake comes from carbohydrates. These are not highly processed carbohydrates like white bread or sugary drinks, but whole foods like sweet potatoes, beans, whole grains, and fruits and vegetables.
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.
Achieving ketosis is a pretty straightforward, but it can seem complicated and confusing with all of the information out there.4If you want to learn more about ketosis and the scientific process around it, you can visit a very in-depth discussion about on Dr. Peter Attia’s website. Here’s the bottom line on what you need to do, ordered in levels of importance:
This is the best keto bread recipe out there, in my opinion. I make it every week. The psyllium husk is brilliant and really makes this like more traditional bread. I add a TBL of swerve to help counter any egg taste too. Comes out great every time. Sometimes I add cheddar cheese and that’s delicious too! I love this bread. Thank you for sharing the recipe! It’s a winner!

Made these donuts this morning, and they are delicious. The simplest and one of the best low carb donut recipes that I have tried. I did add a scoop of whey protein powder for structure, and that worked great. I used Swerve in the donuts and a small amount of Truvia (which contains a little sugar–but okay in this tiny amount per donut) for the topping. I got 8 donuts out of the recipe, but I think I actually could’ve gotten 10. I have two 6-cavity nonstick Wilton donut pans like the ones pictured in your link. Great recipe, Maya. Thanks!
Using almond instead of wheat-based flour keeps these breakfast beauties lower in carbs without sacrificing the tiniest bit of taste. Whip up the batter with a blender for a quicker breakfast, or use a bowl and whisk—either option yields delicious results. Add berries for some color and a fruity zing. Oh, and trust us one this one—make an extra batch to freeze for a busy morning.

Carbohydrates are used to make glycogen, which is required for muscle function. The difference between this and common meal plans is the amount of carb intake is limited to enough for the glycogen production of a normal person. Not every carbohydrate is created equal. Sugar alcohols don’t affect most people’s blood sugar levels. Nor does most fiber. A keto eater is interested in net carbs, figured by total carbohydrate minus fiber minus sugar alcohols.
Thanks for this article. I just started a Keto diet so found it appropriate to my current lifestyle. Though I don’t believe your bottom line is strong enough since you simply stating that the diet is “hard to follow” and food is “notoriously unhealthy” without evidence going deeper into why those “notoriously unhealthy” foods are worse than keeping carbohydrate-heavy food that are addictive and give the body a quick sugar high for energy. I believe “hard to follow” is your opinion only, since acceptable Keto foods are found at all restaurants easily and also all grocery stores. All the foods you mention: “rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water” are all Keto-friendly. Many people have been on a Keto-diet for years. A healthy lifestyle is a healthy mindset change and making right choices – it’s not going to be easy.
Using almond instead of wheat-based flour keeps these breakfast beauties lower in carbs without sacrificing the tiniest bit of taste. Whip up the batter with a blender for a quicker breakfast, or use a bowl and whisk—either option yields delicious results. Add berries for some color and a fruity zing. Oh, and trust us one this one—make an extra batch to freeze for a busy morning.
By incorporating the foods we offer into your diet, we find many people are able to stick to their diet longer because it provides greater variety, they are able to have foods that they wouldn't be able to make at home (even with serious chef inspired dedication), and in many cases the cost of the item is significantly cheaper than if you were to attempt to create it at home. We've heard some horror stories about spending big bucks on bread machines, ingredients, hours of lost time, and only winding up with a poor tasting loaf.
As you will see, simple keto meals begins with the healthy fat consideration first, making sure plenty of low-starch veggies surround the fat along with a moderate protein source. Wild-caught salmon, as a high-fat fish, is a perfect keto choice, and easy keto meals can be a fatty cut of healthy protein like salmon or lamb served with plenty of green veggies.
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.
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