If you prefer hot to cold cereal, Sensato makes a High Fiber Hot Cereal that comes in five flavors: plain, apple cinnamon, butter pecan, “strawberrilicious,” and vanilla almond. The cereal is sweetened with artificial sweetener, so there are no calories from sugar. Each serving has about 12 grams of carbs, ten of which are fiber. The cereal is a mix of wheat bran, flax seed meal, and soy protein isolate.

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?
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).

There are many recipes here that use coconut flour OR almond flour. Some I even have instructions to use both (from the post above, you can see they are not easily interchangeable). Is he tolerant of almond flour? I have many recipes which use that. Some recipes that use a small quantity of almond flour/meal, you can actually use some seed flours such as sunflower or pumpkin. I managed to make Fat Head pizza once using ground sunflower seeds when I ran out of almond flour.
These low carb egg noodles have the texture of homemade egg noodles. Although they aren’t gluten free they have 0 carbs for a generous serving. They are easy to make with just three ingredients! Use them any way you’d use regular pasta; in soups, casseroles, and with any low carb pasta sauce. They are especially good with the easy Alfredo Sauce recipe right here on Lowcarb-ology.
The ketogenic diet is indicated as an adjunctive (additional) treatment in children and young people with drug-resistant epilepsy.[26][27] It is approved by national clinical guidelines in Scotland,[27] England, and Wales[26] and reimbursed by nearly all US insurance companies.[28] Children with a focal lesion (a single point of brain abnormality causing the epilepsy) who would make suitable candidates for surgery are more likely to become seizure-free with surgery than with the ketogenic diet.[9][29] About a third of epilepsy centres that offer the ketogenic diet also offer a dietary therapy to adults. Some clinicians consider the two less restrictive dietary variants—the low glycaemic index treatment and the modified Atkins diet—to be more appropriate for adolescents and adults.[9] A liquid form of the ketogenic diet is particularly easy to prepare for, and well tolerated by, infants on formula and children who are tube-fed.[5][30]
One of the common problems with eating a ketogenic diet is that your system can become a bit less regular than normal, so one of the best ways to sort it is to up the fiber. This cereal is loaded with fiber and can be really helpful to reset your system. It also has a hint of chocolate, making it kid-friendly too. Just serve this with your choice of milk for a healthy and filling breakfast.

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.

This recipe was a complete disaster for me. I decided to double it to get a dozen donuts and followed the recipe exactly. My “dough” was bubbly and foamy and almost had a cream of tartar like taste. During baking, the donuts spilled over the top of the donut pan and made flat cookies on top. I baked it extra long to try to avoid the crumbling but there was no way to get the “donuts” out of the pan. The flat cookie part broke off and I had to scoop the insides out with a spoon. Not sure what I’m going to do with a large bowl of crumbs now. Bummer!
I don’t know anyone doing keto with cardiac issues, but yes for diabetes. I’ve noticed though many doctors are not promoting keto at all and it’s disappointing to be honest. I hope you’ll find out what works for you or at least your doctor will research it before saying it isn’t a good idea. Anyway, sound advice can be found from Jimmy Moore who has been doing keto for years and years and his website and podcasts are full of interviews with doctors. He’d probably be the best source of info for your condition. Best of luck to you!
Participants returned every other week for 16 weeks for further diet counseling and medication adjustment. When a participant neared half the weight loss goal or experienced cravings, he or she was advised to increase carbohydrate intake by approximately 5 g per day each week as long as weight loss continued. Participants could choose 5 g carbohydrate portions from one of the following foods each week: salad vegetables, low-carbohydrate vegetables, hard or soft cheese, nuts, or low-carbohydrate snacks. Diabetes medication adjustment was based on twice daily glucometer readings and hypoglycemic episodes, while diuretic and other anti-hypertensive medication adjustments were based on orthostatic symptoms, blood pressure, and lower extremity edema.
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.
I have been on the Atkins diet for the past month and a half (with great results!) But, I am not too crazy about the taste of the Atkins low carb baking mix. I decided to give this one a try, and I am so glad I did! I have read thru some of the other reviews, and for the most part, it was given high marks. I'd like to add to that five star rating by saying how much easier it is to use. No clumping, no harsh after taste, and I love the whole grain flavor! The pancakes are awesome, and its good to be able to have them again! You feel satisfied on a very small amount of anything made with this product, and remain comfortably full, which helps you avoid 'picking' in between meals. Highly recommend!
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!
The most common and relatively minor short-term side effects of ketogenic diet include a collection of symptoms like nausea, vomiting, headache, fatigue, dizziness, insomnia, difficulty in exercise tolerance, and constipation, sometimes referred to as keto flu. These symptoms resolve in a few days to few weeks. Ensuring adequate fluid and electrolyte intake can help counter some of these symptoms. Long-term adverse effects include hepatic steatosis, hypoproteinemia, kidney stones, and vitamin and mineral deficiencies.
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.
If you are trying to get the kids to eat healthier and not rely on sugary cereals you might find this keto one will win them over. It has a great texture from the nuts and seeds and has a sweet warming flavor from the cinnamon and sweetener. This cereal is great with your choice of milk or can be made a bit more filling by adding in some fresh berries.
Most people don’t know this but when mitochondria make energy, they also produce oxidative stress. Think of how an engine burns gas to make energy and waste products, it is somewhat similar. While small amounts of oxidative stress can be beneficial to the body, too much can contribute to chronic inflammation. Chronic inflammation is at the root of almost every chronic disease people face today.
Thank you, Wenda! Yes, the nutrition info is based on 6 donuts. If you keep the ingredients the same but make more (smaller) donuts out of them, the macronutrients per donut would be lower. If you just multiply the ingredients by 4 to make 24 donuts that are the same size as mine (increase the # of servings on the recipe card to 24), then the nutrition info per donut would stay the same.

Hi! My donuts are in the oven right now, but they are spreading too much & not rising. Almost running off the donut pan. I only filled them 3/4 full as you show in the video. I doubled the recipe using the above calculator. I know I followed it exactly. Any idea of what I did wrong? The batter tasted yummy and so did the finished product, the donuts just weren’t as pretty as yours.


This was a great read. I aim to restrict carbs always because I believe most are why the American population is obese. I would very much like to hear more about carb restriction excluding the discussion on processed meats and processed high salt content foods because I consume neither. I also don’t consume dairy or eggs. So can you provide some substance.
Proponents of the ketogenic diet say the problem with a high-carbohydrate diet is that it induces high insulin levels and keeps the body burning sugar and carbs instead of fat. In contrast, on a low-carb diet, the body learns to burn fat preferentially. When this happens, acids known as ketones are released from fat into the body, while insulin levels go down. Ketosis can occur after several days on a low-carb diet.
Hi Maria, Did you use all the same ingredients and amounts? If you did they should be sweet, but I do think they need the coating for the best flavor and sweetness on the outside. That being said, everyone’s sweet tooth is different so you can add more sweetener next time if you want to. I usually don’t recommend canola oil – use butter, coconut oil, or avocado oil instead to grease. Heavy cream should be fine to sub for almond milk, but you might need a tad more since it’s thicker.
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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.
Walnut flour can be used for all low-carbohydrate baking needs and it can be swapped out for other grains in your diet. You can make pancakes, breads, muffins, cakes, you name it! Walnut flour is delicious, so give it a try. There are many brands, but we’ve linked you to one of the best-sellers or top choices on Amazon above. The brand listed is fine ground in California, USA.
Elisabeth Almekinder, a certified CDE and expert in Diabetes Self-Management Education Program, grew up in a small town in the piedmont of NC. During her time at St. Andrews Presbyterian College, she developed a love of writing and obtained a BA in English. After obtaining her nursing degree, her first job out of school was on the vascular surgery floor, where she saw many people with diabetes lose their limbs. She worked as an RN for 22 years in public health in South Carolina. In her spare time away from educating people about diabetes, she continues her passion by writing about diabetes.

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.
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.
With just 4g of carbs, this pasta, made from hearts of palm, is a plant-based pasta substitute you may not have heard about before. Palmini is low in calories, high in fiber, gluten free, and looks more like traditional pasta than some other alternatives. It can be purchased canned or in pouches. While you can eat it straight from the package, it also cooks up well—keeping its pasta-like consistency.
Hi Patti, It’s up to you if you want to go by weight or by volume. I include both for convenience. Some people don’t want to weigh all their food, though weighing is definitely more accurate. The volumes listed are based on how a food is normally served, so for iceberg lettuce it would be chopped, not minced. It sounds like you’re weighing anyway, so in this case just use the weights instead (they are shown in grams in parentheses next to the volumes). Hope this helps!

Hi Patti, It’s up to you if you want to go by weight or by volume. I include both for convenience. Some people don’t want to weigh all their food, though weighing is definitely more accurate. The volumes listed are based on how a food is normally served, so for iceberg lettuce it would be chopped, not minced. It sounds like you’re weighing anyway, so in this case just use the weights instead (they are shown in grams in parentheses next to the volumes). Hope this helps!
At 60 minutes, the bread showed as done with a toothpick. Removed it from the oven and it sank down the center. I waited 15 minutes. Cut a piece off and it was wet, like not done in the center. I baked it 15 more min and it stayed the same. Is it supposed to be wet/moist like, maybe it’s oily from the coconut oil? If it’s supposed to be completely dry but moist, not wet, then something went wrong.
A standby snack for everyone from toddlers to seniors, plain Cheerios are a moderately low-carb choice, with 20 grams per cup. Kay’s Naturals cereals in three flavors -- French vanilla, honey almond and apple cinnamon -- have 18 to 19 grams per 1.2-ounce serving. They get their sweet flavors from honey, sugar and stevia. Another low-carb choice is the soy-based cereal, Smaps, in cocoa or sweet maple flavors, which contain monk fruit or low-glycemic fruit concentrate and 8 grams of carbs per ½-cup serving.
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!!
The granola in this product is made from all organic seeds. It’s crunchy and has a vanilla and cinnamon flavor. Egg whites are the protein ingredient for about 12 grams of protein building amino acids. At 14 total carbohydrates, 12 grams of fiber and 2 grams of net carbohydrates, this type of cereal is proven to be diabetes-friendly. It also is high protein.
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.
Hits the spot! I love traditional cereal and this definitely satisfied my tastebuds!! I will say I did realize how important it is to not over pulse, and to create a thin layer when placing in the oven. For the first few minutes I had a thick, maybe 3/4 inch layer, and I ended up thinning it out after reading reviews. I think in total I baked mine for 25-28 minutes. It was a little soft after coming out of the oven, but like you said it hardens after it cools. I added cinnamon, and wish I added more (I love a strong cinnamon flavor).
When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, only when medically recommended diets of 600 to 800 total calories.
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.
Cereal is a tough one to give up when starting a low carb, grain-free or paleo diet. It’s easy to make, it’s tasty and it fills you up. For a little bit, anyway, before the subsequent blood sugar crash. But it turns out that you don’t have to give it up at all, as long as you are willing to make your own. And many of these low carb cereal recipes are almost as easy to make as grabbing the box from your cupboard and pouring cereal into your bowl. From granola to squares to hot cereals for a cold winter morning, we’ve got you covered.
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