A final common issue on a ketogenic diet is that instead of increasing fat intake, people increase their protein intake. A ketogenic diet is NOT a high-protein diet. In fact, too much protein will prevent you from entering a state of ketosis. This is because excess amino acids in the blood stream can be converted into sugar via a process called gluconeogenesis.
I’m almost positive that you are being trolled at this point… I’m so sorry Marye. You really must absolutely dread sharing your strokes of brilliance with the no-carb/low carb/keto community as I’ve noticed almost all of them expect GF to apply and when it doesn’t they go ape-crap insane about it then you end up with this comment section which is America at its finest. Thank you for the awesome recipe!
So imagine my delight, as an adult, every time I get to pour a bowl of keto friendly cereal comprised completely of paleo granola clusters that I feel good about! I’m willing to bet that your inner child is going to be just as excited about this homemade sugar-free granola when you try it, too. Paleo cereal can now be a part of your morning routine and I highly recommend a sprinkle of it on keto oatmeal too!
Hi Linda, The carb counts on product packaging is accurate (they have to be, to abide by U.S. laws), though they are sometimes rounded down to the nearest gram. If your goal is weight loss, for some people these products can cause a stall, but others tolerate them fine. I personally avoid packaged products as they tend to be highly processed and contain artificial ingredients, but have not looked at this one specifically. We are gluten-free so don’t buy products with wheat, but I am a strong believer in each person doing what works best for them!

Hi! I tried making the bread using my homemade almond flour left over from the almond milk pulp (I dry it and then blend it). The batter wasn’t as wet as yours in the video and it didn’t rise at all and was very dense. Since it wasn’t that wet I couldn’t mix it enough to get air bubbles. My baking powder isn’t fresh so maybe that’s the cause like you said. Since it wasn’t fresh I did add 1 tsp. baking soda and 2 tsp of apple cider vinegar. Also, my almond flour doesn’t look as light and fluffy as yours.
In one week my husband lost 1.5 kg because of Keto diet and recipes. Thank you for the insights and tips. I would like to have a complete recipe for meals everyday and hoping by subscribing I will receive try my mail. I will keep u posted. It takes 2 to tango. The one who wants to diet must be cooperative with the plan and execution while the other person who is preparing the food must be patient to the dieting person. Its not easy to change meals so patience is required
A common question is whether you can substitute almond flour for coconut flour and the other way around. Yes, often you can but not in equal amounts. 1 cup of almond flour can be substituted for 1/3 cup of coconut flour. 1/3 cup of coconut flour can be substituted for 2/3 cup almond flour + 1.5 tablespoons of ground psyllium husk powder. The amounts may need to be adjusted depending on what brands you’re using.
There are several different types of flour made from seeds. Flaxseed meal is an excellent source of omega-3 fatty acids and can be used in muffins, pancakes and other baked goods as an oil or butter substitute. A 1/4-cup serving has 8 grams of carbohydrates. Although more difficult to find, sunflower seed flour is very low in carbohydrates with less than 6 grams per 1/4 cup.
Participants completed take-home food records (4 consecutive days, including a weekend) collected at baseline and at weeks 2, 8, and 16 during the study. Participants were given handouts with examples of how to complete the records. A registered dietician analyzed the food records using a nutrition software program (Food Processor SQL, ESHA Research, Inc., Salem, OR).
I don’t make pancakes often and never waffles, but I have definitely used it for the crepes A LOT. The key to the crepes is that the liquid is super thin–like cake mix, not like brownie mix. The xantham gum is really not a huge amount for the full recipe. It is under 1 TBSP per cup of other dry ingredients. Let me know if you like it better with the wheat gluten. Thanks for writing!

I tried to make the egg noodles and it was a total failure. Followed the directions without any substitutions.’ Not sure what happened. The texture was off. It was nearly impossible to remove from the pan and I used the latex mat and sprayed as well. It was mushy and seemed undercooked. I was disappointed because I had made the sauce and was ready to eat. It looked like the mixture was set and cooked, Perhaps my oven is off.
Cream cheese – 1.2 carbs, eggs 0.63 carbs, vital wheat gluten 0.1 carbs = 1.93 carbs divided by 2 servings = 0.96 carbs so less than 1 carb per serving. The nutrition info is from a nutritional calculator that I bought along with the recipe plugin that creates the printable recipe box. You can also look up the ingredients on google and add them for yourself. My nutritional calculator doesn’t give a value for a fraction therefore shows 0 carbs even though it is 0.96 carbs. Hope this helps.

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.
Some health experts recommend people get between 45 and 65 percent of their daily calories from carbs, with more active people erring on the higher side and less active people eating fewer carbs. For example, an active woman between the ages of 19 and 25, who is aiming to maintain weight, should consume about 2,600 calories that include 293-423 grams of carbs a day. They should then get 15 to 25 percent of calories from fat and protein.
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!!
Yes, the psyllium husk powder is required for this recipe. I try to provide alternatives or substitutions where possible, but in this case other ingredients won’t have the same effect. The psyllium husk powder gives this a true bread texture. You could possibly reduce the amount a bit, but not remove it altogether. I hope you get the chance to try it!

If you are wondering what the heck a daikon radish is, don’t worry, I was in the same boat this time last year. My first experience with daikon radish was in my CSA box. I actually got a purple daikon radish and had absolutely no idea what to do with it. So I pulled out all my cookbooks and found a recipe in my Inspiralize Everything cookbook (affiliate link).
Thanks for this inputs. 20 years ago I gain 17 pounds a year for 5 years. I was healthy but my dr told me start diet, any diet just come back in a month I want to see you start loosing… I started Atkins and lost 7 pound in a month. She was checking my progress every six months and checking my condition. I lost 64 pounds in 3 years. Now I started eating out of control. I am eating healthy but too much… I gain 40 pound back after 20 years. Now I will start again my Atkins to take off 30 pounds…
Hi Cyn, The numbers are general guidelines but will vary depending on many factors, such as activity level, insulin resistance, weight and more. There is no single magic number, just conventional recommendations that are a good starting point. I will have a macro calculator coming soon that will help determine what is best for each person, but even then it’s an approximation. The only way to know for sure is to test. If keto is your goal, it’s usually best to start lower and then see if you can stay in ketosis when increasing.
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.
Hi Louise, I haven’t tried that product so can’t say for sure if it’s a good choice, but it sounds like it is if the recipe worked for you – which is great! Feel free to add herbs, spices, or garlic powder if you want some flavor to the bread. I kept it plain to be used for many different applications. The number of slices will depend on how thick you cut them and the size of your pan.
Thanks so much for sharing your results. You look so good, and you have inspired me to try a more structured version of the Keto Diet. I lost some weight recently on HCG 2.0, which puts you into ketosis (keto flu and all!). I have tried to maintain my weight loss with a version of the Keto Diet, but I know that I am probably still eating too many carbs and not enough fat. I am 47, and I contine to have issues with keeping the weight off despite a healthy diet and exercise. I am sure it is hormone-related.
Maintaining a state of ketosis is as simple as following the same dietary parameters that got the body into that state in the first place. If you limit carbohydrates and sugars in your diet, your body will opt to burn the healthy fats you consume for energy. However, when cutting carbs from your diet it is very important to focus on limiting net carbs, which is simply the number of grams of total carbohydrates in a portion of food minus the grams of fiber. Constipation is a very common issue for new adherents to the ketogenic diet, and it is caused by foregoing fiber in an attempt to limit total carbohydrates. So to prevent constipation from derailing your ketogenic diet, simply make sure you consume adequate levels of fiber!
Christopher D. Gardner, PhD; Alexandre Kiazand, MD; Sofiya Alhassan, PhD; Soowon Kim, PhD; Randall S. Stafford, MD, PhD; Raymond R. Balise, PhD; Helena C. Kraemer, PhD; Abby C. King, PhD, “Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women,” JAMA. 2007;297(9):969-977. http://jama.jamanetwork.com/art icle.aspx?articleid=205916.
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!
Thanks for posting about the psyllium Sarah,, I tried psyllium flakes 10g and they turned out great. Not even very fragile. It just gets thick so the batter doesn’t self-level, I had to do my best, and the thick spots required 1 extra minute in the oven. Used immediately in a skillet lasagne- just ground beef, jar of pasta sauce, mozz cheese and cream cheese. Definitely wouldn’t have been much of a lasagne without the “pasta”! So these noodles are my hero 🙂
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.
As a clinician, I have recommended the ketogenic diet both as a clinical intervention for patients suffering from a wide variety of ailments as well as a general suggestion for people looking to optimize their cognitive health. And while the diet is relatively easy to follow, there are a number of common misconceptions and lots of outright misinformation that one must be aware of. If you’re looking to incorporate a ketogenic diet into your lifestyle or just wanting to learn more, I’ve compiled a few tips for you here.
If no food processor is at hand, you can also do it by hand (it just takes a little more time and arm muscle!). Add all the dry ingredients to a large bowl and whisk until thoroughly combined. Pour in vinegar and whisk until thoroughly distributed. Pour in egg while whisking vigorously and keep whisking until the dough becomes too stiff to whisk. Using your hands, knead the dough until thoroughly incorporated, adding a teaspoon of water at a time as needed (we use 2). 
You can substitute half of the spelt flour for half of the flour called for in your recipe. This will help to keep the texture of bread when baking spelt bread. For total carbohydrates, it comes in at almost 27, with a net carbohydrate count of just under 22. The GI is getting up into the midrange, so this bread will start to raise blood sugars more at 55-67 than the previous four choices on our list. 

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.

I love these donuts. More importantly my Husband liked them. My first try I was successful. I even used the silicone pans. I sprayed them with Trader Joe’s coconut oil spray and then wiped out the excess with a paper towel. I also baked the batter an additional 3-5 minutes. I won’t coat some of the bottoms next time. The donuts were too sweet for me. I will definitely be baking these beauties again!
Purnell JQ, Hokanson JE, Marcovina SM, Steffes MW, Cleary PA, Brunzell JD. Effect of excessive weight gain with intensive therapy of type 1 diabetes on lipid levels and blood pressure: results from the DCCT. Diabetes Control and Complications Trial. JAMA. 1998;280:140–146. doi: 10.1001/jama.280.2.140. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
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