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?)
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.[1] Around half of children and young people with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet.[2] Some evidence indicates that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective.[1] Potential side effects may include constipation, high cholesterol, growth slowing, acidosis, and kidney stones.[3]
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.
If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin.

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!
The day before admission to hospital, the proportion of carbohydrate in the diet may be decreased and the patient begins fasting after his or her evening meal.[19] On admission, only calorie- and caffeine-free fluids[37] are allowed until dinner, which consists of "eggnog"[Note 8] restricted to one-third of the typical calories for a meal. The following breakfast and lunch are similar, and on the second day, the "eggnog" dinner is increased to two-thirds of a typical meal's caloric content. By the third day, dinner contains the full calorie quota and is a standard ketogenic meal (not "eggnog"). After a ketogenic breakfast on the fourth day, the patient is discharged. Where possible, the patient's current medicines are changed to carbohydrate-free formulations.[19]
We have solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the possible benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer. However, there are no human studies to support recommending ketosis to treat these conditions.

I was worried. I read my ingredients and follow the instructions to the letter. I made the little bow ties. I put them in the freezer for 15 minutes and I fried them in garlic and olive oil. They were so good. I think they would definitely stand up to any sauce that you added to them (after they were fried) I can’t wait to try them as fried ravioli. I’m also going to stuff a few with ricotta and sauerkraut, fry them, dress them with sour cream, and call them a pierogi.

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!


Several studies have investigated the potential of LCD or KD on weight loss. For example, Brinkworth et al. (2) compared one year of low-fat (LF) vs. LCD diet in adults with abdominal obesity. Subjects were randomly assigned and diets were isocaloric, with moderate energy restriction. Both groups realized significant weight loss, however, there was no significant difference between groups, suggesting that a LCD was equally effective as a LF diet.
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Around this time, Bernarr Macfadden, an American exponent of physical culture, popularised the use of fasting to restore health. His disciple, the osteopathic physician Dr. Hugh William Conklin of Battle Creek, Michigan, began to treat his epilepsy patients by recommending fasting. Conklin conjectured that epileptic seizures were caused when a toxin, secreted from the Peyer's patches in the intestines, was discharged into the bloodstream. He recommended a fast lasting 18 to 25 days to allow this toxin to dissipate. Conklin probably treated hundreds of epilepsy patients with his "water diet" and boasted of a 90% cure rate in children, falling to 50% in adults. Later analysis of Conklin's case records showed 20% of his patients achieved freedom from seizures and 50% had some improvement.[10]
Early studies reported high success rates; in one study in 1925, 60% of patients became seizure-free, and another 35% of patients had a 50% reduction in seizure frequency. These studies generally examined a cohort of patients recently treated by the physician (a retrospective study) and selected patients who had successfully maintained the dietary restrictions. However, these studies are difficult to compare to modern trials. One reason is that these older trials suffered from selection bias, as they excluded patients who were unable to start or maintain the diet and thereby selected from patients who would generate better results. In an attempt to control for this bias, modern study design prefers a prospective cohort (the patients in the study are chosen before therapy begins) in which the results are presented for all patients regardless of whether they started or completed the treatment (known as intent-to-treat analysis).[19]
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!
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.
I guess the closest would be almond flour/ground almonds but there is not a direct substitution because wheat flour behave totally differently because it has gluten. Great question to ask and I am so glad you are starting low carb. Begin by baking an established low carb recipe first. All the hard recipe development has been done for you. Enjoy, and welcome.
As with cold cereals, your best bet for a low-carb breakfast cereal comes in the form of whole grains. Oatmeal is an excellent choice because it is high in fiber and contains a substance called beta-glucan, which slows down the digestive process. That means you will stay full throughout the morning. Bran cereals can also be eaten hot, and whole grains such as quinoa or grits can be flavored to be either savory or sweet. Quinoa goes especially well with walnuts and raisins, dates or dried figs. It is is also scrumptious when flavored with a little bit of coriander and served with a poached egg on top. Grits are also a natural partner for eggs, but they are also delicious with pecans and fresh blueberries. Drizzle a bit of honey, agave or real maple syrup on top for sweetness. This will increase the carb count a bit, but the nutritional benefits of starting your day with a hearty, hot breakfast are more than worth the few extra carbs.
Cinnamon toast crunch is the best cereal by a long shot and I can guarantee this by asking anyone and everyone if it was a part of their childhood, and even adulthood. It is, without fail, the cereal I see the most people purchase when I am at the grocery store. We knew that if we were going to attempt a low carb cereal we would need to pick one that everyone could undoubtedly agree upon as the best, so we decided on Cinnamon Toast Crunch.
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.
With that in mind, would you recommend adding additional eggs and/or liquid to account for the absorption properties of the coconut flour? Perhaps eggs, egg whites, yogurt, or cream? The original recipe (which calls for two large eggs) has a great balance of crispy/chewy, so I will be trying to approximate that as closely as possible. I know it’s going to take some experimentation, just trying to make an educated guess on the starting point.
CEREALS: Oatmeal is the quintessential hot cereal, and along with that tummy-warming satisfaction, you'll get a nice dose of fiber. A quarter of a cup of “old-fashioned" rolled oats (uncooked) boasts 4.1 grams of fiber and, along with an added source of protein such as nuts or an egg, will give you the staying power to get you to lunchtime. If you don't have the five minutes to make oatmeal, though, there are a number of ready-to-eat cereals that are high in fiber. To find the best ones, seek out whole-grain cereals with at least 4 grams of fiber per serving and no added sugars.
These tasty mini burgers are perfect for parties because they can feed your low carb AND carb-loving guests and no one will even miss that bread. Make them for tailgating parties, game day parties, summer picnics, or just a fun weeknight dinner for the family. Once you dip those little burger bites in that special sauce you’re going to be going back for seconds!

Hi Mona, While I can’t offer medical advice, I definitely think this bread is better for you than regular white or wheat bread. But, 5-6 pieces a day might be pretty high in calories and displace other nutrients as a result. I usually recommend focusing on a diet of whole foods, especially vegetables, eggs, meat, and healthy fats, with smaller amounts coming from nuts, nut flours, dairy and fruit. Of course each person’s needs are different and your doctor would know better than me what is best for you.


At 64 I had over 125 lbs to lose. I started a Keto Diet 7 months ago and have lost 75lbs. I have a number of autominnune issues and my health was so bad I was almost bedridden. I now do a water workout twice a week and yoga. I can see a low carb diet being my way of life after I get down to my goal weight. I feel so much better and I agree I am never hungry. I recommend the Bullet Proof Coffee for Kate. Coffee with cream, coconut butter and butter, blend. Adds fat to your diet and keeps you full.
H. Guldbrand, B. Dizdar, B. Bunjaku, T. Lindström, M. Bachrach-Lindström, M. Fredrikson, C. J. Östgren, F. H. Nystrom, “In Type 2 Diabetes, Randomisation to Advice to Follow a Low-carbohydrate Diet Transiently Improves Glycaemic Control Compared with Advice to Follow a Low-fat Diet Producing a Similar Weight Loss,” Diabetologia (2012) 55: 2118. http://link.springer.com/article/10.1007/s00125-012-2567-4.
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
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.
It is very interesting to read about the keto/low card diet.I love to change my lifestyle as I an TYPE 2 Diabetic.I subscribed for a free printable low carb meal .The initial email stated that that I will receive an email for instructions to access the members area .Your free download will be there.However it is very deceiving ,I never got the 2nd email with instructions which is frustrating and not good .Hopefully this is not a way to get us to pay to get the printable version.
The modified Atkins diet reduces seizure frequency by more than 50% in 43% of patients who try it and by more than 90% in 27% of patients.[18] Few adverse effects have been reported, though cholesterol is increased and the diet has not been studied long term.[48] Although based on a smaller data set (126 adults and children from 11 studies over five centres), these results from 2009 compare favourably with the traditional ketogenic diet.[18]
But I just made some biscuits from an old cooking book, which had Almonds grounded (so I just used my almond flour) & I switched sugar for some xylitol & then thought I’d use the Coconut flour in place of ordinary Plain Flour! I did it cup for cup, so it was 2/3 cup……remembered about needing more liquid, so I added an egg (receipt already had 150g butter, which I put in 160g) They taste nice, but I think maybe I should have reduced the coconut flour, after reading your points, or added another egg, or more butter, what would you do? They also have an almond on top. thanks, Pam
Diet is the most important lifestyle factor for weight loss. In order to effect significant loss of weight it is necessary to create a consistent caloric deficit. This has the rather obvious side effect of leaving individuals feeling hungry and as though they are in a constant state of deprivation. Dieting is based upon this basic concept, which is the most likely reason why dieting is very likely to fail in the long-term. The ketogenic diet, while controversial and a highly polarizing subject, has demonstrated promise as an alternative dietary strategy for weight management. The KD may hold an advantage over traditional calorie-restricted diets, in that nutritional ketosis may enhance appetite control, and subsequently improve dietary adherence and long-term success. Nevertheless, the KD should be approached with caution, as there are both short- and long-term potential negative side effects. More research into this unique dietary strategy is warranted to fully investigate all potentially positive and negative aspects.

Hi Denise, Sorry, no. Baking powder reacts once it hits wet ingredients, and loses efficacy if not baked right away after that. However, you can mix all the dry ingredients the night before (through step 2) and do the rest in the morning. Or, you can just bake the bread the night before and eat it in the morning. You can also toast or reheat it if you want warm bread in the morning.
The biggest difference is in the fat!! Your fat should be around 70-75% of your daily food intake! When I first heard that, I was like, “Are you kidding, No Way, I will surely gain weight!” I was truly wrong and misguided. I think we’ve all been too accustomed to hearing for years and years that fat makes you fat! That is the farthest thing from the truth. Let’s not blame the butter for what the bread did. Sugar and Carbs are the culprit to gaining weight among other health related issues.
Taken together, these results demonstrate a positive effect of LCD/KD on body composition. While KD may not be superior to other dietary strategies aimed at weight reduction, the evidence does suggest that it may be equally effective. Nevertheless, the International Society of Sports Nutritionists, in their Position Stand on the effects of diets on body composition, suggest the KD holds little benefit over higher CHO diets, with one notable exception; KD may enhance appetite control (1).
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