The primary outcome was the change from baseline to week 16 in hemoglobin A1c. Changes in all variables were analyzed by the paired t-test or Wilcoxon signed-ranks test, as appropriate. Linear regression analysis was used to examine predictors of change in hemoglobin A1c. A p value of 0.05 or less was considered statistically significant. Statistical analysis was performed using SAS version 8.02 (SAS Institute, Cary, NC).

I’ll be the first to admit it, I’m kind of obsessed with Big Mac sauce. What can I say? That special sauce is magical! These easy Low Carb Big Mac Bites were inspired by the Low Carb Big Mac Bowl I made recently. You know Melinda and I love bite size appetizers and who doesn’t like food-on-a-stick at a party? Say hello to these awesome mini bunless burgers served with a creamy, tangy special sauce :). 
Consequently, when you begin a ketogenic diet, it acts as a metabolic stressor on the body. In the process of relearning how to burn fat for energy, a mild metabolic stress is inflicted upon your mitochondria. This stress is just powerful enough to kill off old and dysfunctional mitochondria which stimulates the growth of new and more powerful mitochondria (5). The end result is more energy and a higher level of vitality.
I was doing LCHF (under 20 carbs most days) , Type II diabetic on a little insulin, After less than 3 mos I brought my A1C from 10.9 down to 7.1…….off to a great start. Now…..I am not only diabetic, I recently had open heart surgery (quadruple bypass),meaning “cardiac diet”. Do you know of any diabetic/cardiac people that are doing Keto? Curious about high fat for cardiac. (FYI: My Doctors are following me closely so know what I’m doing.)
Hi Kathy, Almond flour doesn’t rise very much, but if they didn’t at all, it might be that you need newer baking powder. Falling apart is also likely due to the baking time I had in the original recipe, and I’ve updated it for a better result. Check the post for new tips! Cookies sound like an interesting idea, too, though I think the batter might be too liquid to form them.
The ketogenic diet achieved national media exposure in the US in October 1994, when NBC's Dateline television programme reported the case of Charlie Abrahams, son of Hollywood producer Jim Abrahams. The two-year-old suffered from epilepsy that had remained uncontrolled by mainstream and alternative therapies. Abrahams discovered a reference to the ketogenic diet in an epilepsy guide for parents and brought Charlie to John M. Freeman at Johns Hopkins Hospital, which had continued to offer the therapy. Under the diet, Charlie's epilepsy was rapidly controlled and his developmental progress resumed. This inspired Abrahams to create the Charlie Foundation to promote the diet and fund research.[10] A multicentre prospective study began in 1994, the results were presented to the American Epilepsy Society in 1996 and were published[17] in 1998. There followed an explosion of scientific interest in the diet. In 1997, Abrahams produced a TV movie, ...First Do No Harm, starring Meryl Streep, in which a young boy's intractable epilepsy is successfully treated by the ketogenic diet.[1]
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]
Thanks for your quick reply. Yes, BP is fresh. My batter wasn’t runny either. In fact I was going to add some more liquid but decided to leave as it was. The only other thing it could have been is that I live at 5100′ elevation and it was cold and snowing the day I made them. I am going to make them again and see what happens. I am not giving up! 🙂

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!!!!
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. 
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.”

Creaming the butter properly with the sweeter is paramount here to build a nice structure for the cookies (think rise and crunch!). And creaming with sweetener, in case you haven’t done it before, takes a bit longer to incorporate than with good-old sugar. But don’t give up, and keep going until you’ve got the sweetener well incorporated into soft and fluffy butter.


A systematic review in 2018 looked at 16 studies on the ketogenic diet in adults. It concluded that the treatment was becoming more popular for that group of patients, that the efficacy in adults was similar to children, the side effects relatively mild. However, many patients gave up with the diet, for various reasons, and the quality of evidence inferior to studies on children. Health issues include high levels of low-density lipoprotein, high total cholesterol, and weight loss.[24]

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.

Gary D. Foster, Ph.D., Holly R. Wyatt, M.D., James O. Hill, Ph.D., Brian G. McGuckin, Ed.M., Carrie Brill, B.S., B. Selma Mohammed, M.D., Ph.D., Philippe O. Szapary, M.D., Daniel J. Rader, M.D., Joel S. Edman, D.Sc., and Samuel Klein, M.D., “A Randomized Trial of a Low-Carbohydrate Diet for Obesity — NEJM,” N Engl J Med 2003; 348:2082- 2090. http://www.nejm.org/doi/full/10.1056/NEJMoa022207.
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”).
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!

Animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger. Overall, choose fattier cuts of meat rather than leaner ones. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat. We’ve got quick keto diet chicken recipes to help.


5. Ciao Carb: Like Carba-Nada, there are still plenty of carbs in this pasta, but fewer than traditional pasta, at 17 grams per serving after subtracting the fiber. Made with a variety of soy, gluten, wheat, and egg, in my opinion these don’t come anywhere near the wholesomeness of the bean pasta varieties at the top of this list. But if you’re looking for something that looks like pasta and tastes like pasta, without quite as much carby-boom, this will do it for you!

Update: Well I tried it again but this time I altered the recipe a bit. I combined the 2 TBSP cereal with 1 cup of Almond Coconut Milk and 1 TSP "Swerve" Powdered Sugar Substitute. I whisked the ingredients together thoroughly and then microwaved on high for 2 minutes. I whisked again after removing from the microwave and added 1TBSP butter. After letting it sit for about 1 minute, I whisked it one more time and then added blueberries and blackberries. ... full review
Emmy-award nominated screenwriter Brynne Chandler is a single mother of three who divides her time between professional research and varied cooking, fitness and home & gardening enterprises. A running enthusiast who regularly participates in San Francisco's Bay to Breakers run, Chandler works as an independent caterer, preparing healthy, nutritious meals for Phoenix area residents. Her work has appeared in The Houston Chronicle and San Francisco Chronicle, among other places. She is hard at work on her first cookbook which combines simple, fresh recipes with science-based herbal medicine.
Weight loss is a common target for disease management, as well as health promotion. The prevalence of obesity remains high among U.S. adults (36.5%) (5), as well as children and adolescents (17%) (6). Importantly, obesity is a significant contributor to increased morbidity and mortality, as well as being a primary driver of increasing medical expenses (4). Despite much effort and cost, there has been little success on this front and obesity remains a public health crisis.
I am so excited to have found your blog. I have been doing the low carb thing myself to lose weight and get more healthy for 4 months(and it’s working really well). But once I’ve finished losing the weight, I want to maintain a lower carb lifestyle for myself and my family. But by lower, I mean maybe 50-80 net carbs a day. I want to include yeast bread on occasion, beans, etc. But I’ve been looking for a LOWER carb yeast bread. I don’t have any restrictions which would exclude gluten, dairy, meat, nuts, etc. I normally make homemade whole wheat bread for my kids from freshly ground wheat (I grind myself). Do you have any recipes that are lower carb than regular whole wheat bread, but wouldn’t necessarily be low enough to fit a 20-30 net carb/day diet. I find that making changes a little at a time works very well with a family and myself. I’d like to take a regular whole wheat bread and tweak it to lower the carbs without greatly sacrificing taste. Also need to learn more on soaking and sprouting to get past the problem of phytates & other anti-nutrients. I am totally willing to do that. Anything you can share or suggestions of recipes to try greatly appreciated! I’ve tried searching “lower carb yeast whole wheat bread” on google or including the word gluten, then I get all the gluten free vegan recipes and so forth that are really low carb, just no luck until now!
Children who discontinue the diet after achieving seizure freedom have about a 20% risk of seizures returning. The length of time until recurrence is highly variable, but averages two years. This risk of recurrence compares with 10% for resective surgery (where part of the brain is removed) and 30–50% for anticonvulsant therapy. Of those who have a recurrence, just over half can regain freedom from seizures either with anticonvulsants or by returning to the ketogenic diet. Recurrence is more likely if, despite seizure freedom, an electroencephalogram shows epileptiform spikes, which indicate epileptic activity in the brain but are below the level that will cause a seizure. Recurrence is also likely if an MRI scan shows focal abnormalities (for example, as in children with tuberous sclerosis). Such children may remain on the diet longer than average, and children with tuberous sclerosis who achieve seizure freedom could remain on the ketogenic diet indefinitely.[46]
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.
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]
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.
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.
Moreover, two recent meta-analyses sought to investigate the effect of LCD on weight loss and cardiovascular disease risk. Sackner-Bernstein et al. (19) compared LCD to LF, among overweight and obese men and women. The authors found a significantly greater effect of weight loss in the LCD vs. the LF diets (-8.2 kg vs. -5.9 kg). The impact of diet on cardiovascular risk factors was split, with LCD resulting in significantly greater improvements in HDL cholesterol and triglycerides, while the LF resulted in significantly greater improvements in LDL and total cholesterol. From this the authors concluded that LCD were a viable alternative to LF diets and recommended “dietary recommendations for weight loss should be revisited to consider this additional evidence of the benefits of [low] CHO diets.” A significant limitation of this meta-analysis, however, was the authors’ definition of low-carbohydrate as a daily CHO consumption less than 120 grams. This value, while well below the standard recommendation of daily CHO consumption, still far exceeds the strict recommendation of KD (≤50 g/day), therefore the results of this meta-analysis must be approached with caution.
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.
Recently, four studies have re-examined the effect of carbohydrate restriction on type 2 diabetes. One outpatient study enrolled 54 participants with type 2 diabetes (out of 132 total participants) and found that hemoglobin A1c improved to a greater degree over one year with a low-carbohydrate diet compared with a low-fat, calorie-restricted diet [5,6]. Another study enrolled 8 men with type 2 diabetes in a 5-week crossover outpatient feeding study that tested similar diets [7]. The participants had greater improvement in glycohemoglobin while on the low-carbohydrate diet than when on a eucaloric low-fat diet. The third study was an inpatient feeding study in 10 participants with type 2 diabetes [8]. After only 14 days, hemoglobin A1c improved from 7.3% to 6.8%. In the fourth study, 16 participants with type 2 diabetes who followed a 20% carbohydrate diet had improvement of hemoglobin A1c from 8.0% to 6.6% over 24 weeks [9]. Only these latter three studies targeted glycemic control as a goal, and two of these were intensely-monitored efficacy studies in which all food was provided to participants for the duration of the study [7,8]. Three of the studies [6,8,9] mentioned that diabetic medications were adjusted but only one of them provided detailed information regarding these adjustments [9]. This information is critical for patients on medication for diabetes who initiate a low-carbohydrate diet because of the potential for adverse effects resulting from hypoglycemia.

This study examined the relationship between low-carbohydrate diets, all-cause death, deaths from coronary heart disease, and cancer in 24,825 people. Compared to those in the highest carbohydrate group, those who ate the lowest carbohydrates had a 32 percent higher risk of all-cause death over six years. In addition, risks of death from heart disease and cancer were increased by 51 percent and 35 percent, respectively.
Hi Brenda, I have been gathering your recipes on Pinterest for a while. I had weight loss surgery, have been maintaining my weight loss for over 3 years now. However the sugar addiction is real, and although I am thin now I just don’t feel healthy! I eat healthy for the most part but a lot of chocolate and pastries when the kids are in bed! I have been researching Keto not only for me, but my 9 year old son as well. I am worried about his weight, he is very husky,and I am scared that he will struggle with the weight and health problems I struggled with for years as he gets older. I have read many good things about keto for kids, and not just for weight loss. I have tried a low carb high protein diet with him but after reading about macros and counting protein and calories, realized I had been doing it wrong. What are your thoughts on children being on a keto diet?
What a great post. I thought i would add about the selection of food you eat on keto and that everyone is different. Some food gives you energy and some doesnt, this varies person to person. I started and quit keto 3 times before i managed to find my balance. The first few times it made be poorly, from the shock of diet change. However, you can wean yourself into the diet which i did the last time when i had the most success.

To make cocoa puff balls (takes a LOT more time, but they’re REALLY fun): pinch a little thumbnail sized amount of dough and roll between your hands to form a ball. Place on the baking sheet. Bake for 8 minutes, then take baking sheet from oven and carefully move the balls around so they cook on the other side. Place bake in the oven and cook another 5 minutes. Allow to cool and enjoy!

×