Congratulations on your keto success! i started keto on September 2, 2017 after reaching my highest weight ever of 192. As of this morning, I’ve lost 50 pounds, weighing 142. I’ve struggled with weight my entire life, & never thought I would be this size or weigh this little. I have never felt better! My hormones are stabilized (I’m 60, so I have the perimenopausal thing going on); my acid reflux is almost completely gone; my arthritis symptoms are gone; I’m sleeping MUCH better; and my skin isn’t dry! I started keto for weight loss, but now I know the weight loss is a perk. I’m never “hangry” and have been able to incorporate 24 – 48 hour fasting into my weekly regime with no difficulty. I do intermittent fasting every day, eating all my food in 8 – 12 hours daily. My “food obsession” is gone; yet, I love eating more than I ever did pre-keto! I eat only when I’m hungry (not by a clock) and stop when I’m satisfied. I agree that a lot of docs still are not on board with keto. A great book to understand keto from a medical perspective is Jimmy Moore’s Keto Clarity. I think the reason some people don’t do well on keto is they have a difficult time embracing the idea of eating “this much fat”. Happily, I’m an “all or nothing” person, so when I started keto, I jumped in – and found that the fat fills me up faster & keeps me full longer so I don’t have cravings. When I do want something sweet, I make a keto treat – but it’s not every day or even every week. Most of the time, I’m super happy on my bacon, sour cream, cream cheese,and fattier meats! I am keto for life – there is no reason to go back to eating any other way!

Muesli has been a popular cereal worldwide for decades and it was the first experience of healthy eating for a lot of us. So low carb versions like this one are a great addition to your keto diet and give you all the goodness you need to get through the morning. You can play around with the ingredients to make it your own by adding some fruit or using different nuts.


Since going low-carb a few years ago, I simply let go of breakfast cereals as they were always a slippery slope for me. No big deal, I found other lovely foods to enjoy. With that said, I kept seeing this recipe in my line of (scrolling) vision and I thought, okay .. time to partake as the reviews were too good to ignore. So I went about my merry way and followed everything exactly and then realized when I already had the mixture patted into a pan, I forgot the sweetener LOL. Screw it, baked it anyway and topped with the sweetener/cinnamon mixture (I used xylitol) and honestly, this was perfect. If I had used the sweetener in the mixture, it may have been too sweet for me. At the same time, I am reading the comments about the importance of the proper sweetener IN the mixture but I despise Swerve (too heavy cooling reaction for me) and wouldn’t have used it anyway but I found a roundabout fix that did work for me. About 1/2 and 1/2 chunky texture to crumbs but those crumbs can be sprinkled on yoghurt or even as pie crust, as suggested above. I’ll definitely put this in the ‘keeper’ folder (along with the Zucchini Tart that is simply divine!). Thanks, Carolyn!!
The ingredients above are usually quite expensive and might take some experimenting to get the hang of using. The low-carb or keto way of eating by no means require baking. If you don’t miss bread you certainly don’t need to replace it with a low-carb version but if you do miss bread or maybe just miss the baking itself the recipes below might be of interest to you.
My children are on a low carb diet but have the occasional treat with Dad and friends with parties etc. I’m undecided on keto for children unless the child wasn’t having success losing weight on a low carb diet. I think it would be best to speak to his pediatrician if he does have a lot of weight to lose. I can say being on keto does help with sugar and carb cravings more than anything I’ve ever tried. My friend Maria from Mariabodymindhealth.com has her children on keto 100% of the time.

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]
You can make “quick breads”–or non-yeast breads with it. It does not have enough gluten to make dough rise well. If you see a bread that calls for almond flour or coconut flour (to a certain extent–coconut flour usually requires more eggs), you can often substitute this mix for a lower fat, lower calorie, more diverse-tasting flour. If you are after yeast products, I recommend my Low Carb Sprouted Flour Mix. (Bread and yeast product recipes for that mix are coming soon!)
Protein: When people first reduce carbohydrates in their diets, it doesn't seem as though the amount of protein they eat is as important to ketosis as it often becomes later on. For example, people on the Atkins diet often eat fairly large amounts of protein in the early stages and remain in ketosis. However, over time, some (perhaps most) people need to be more careful about the amount of protein they eat as (anecdotally) the bodies of many people seem to "get better" at converting protein into glucose (gluconeogenesis). At that point, each individual needs to experiment to see if too much protein is throwing them out of ketosis and adjust as necessary.

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.
Like any other fad diet, you can lose weight and see some positive results in the short term, but what effect does a low-carbohydrate ketogenic diet have on your long-term health? Recent research published by The Lancet studied the eating patterns of more than 15,400 adults in the U.S. and another 432,000 people around the world. Researchers found that restricted carbohydrate levels replaced or supplemented by animal-based protein and fat sources could lead to a higher risk of premature death.
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.
If you're a fan of health food already, you'll appreciate that a good portion of low-carb pastas are made using gluten-free ingredients. Gluten is a substance found in wheat and similar grains that some individuals do not tolerate well. In fact, those who suffer from celiac disease are completely allergic to it. If you find that your body doesn't agree with foods like bread and cereal, there's a good chance you'll feel better after switching to a gluten-free diet. There are lots of low-carb pasta varieties available that have a noodle-like texture thanks to beans, not wheat.

.. it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. What is unhealthy about red meat. We should know that acrilamides, pyrroles in burnt meat (and veges) from BBQ and over-heated cooking inflames the colon. According to Clark H R, PhD ND an inflamed part allows easy entry for the cancer nucleus and cancer complex, to start and fuel a malignancy at that location.
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.
Hi Pete, We used American cheese because that’s what is on a Big Mac and we were making Big Mac Bites. Also, it’s a misconception that American cheese is not real cheese, it all depends on what you buy. The individually wrapped cheese sliced labeled “cheese product” aren’t real cheese but you can purchase American cheese from the deli counter which is real cheese. If you want to double-check just ask to see the label before purchasing. Boar’s Head makes a great REAL American cheese.

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.
You deserve a medal for this recipe!!! I made it earlier today and it is absolutely AMAZING! It exceeded my expectations! It’s so delicious! It made enough to completely fill an extra large rectangle Tupperware. I was obsessed with natures valley granola before I went Keto and this is the same exact look and texture but this tastes even better! I’m so excited about this because I was getting sick of eggs for breakfast lol. Thank you, thank you, thank you!
I’m discouraged to see that nowhere in the article nor in the comments is there a mention of a diet’s best fit to genetics. Consider if someone is an APOE E2 carrier and/or has certain polymorphisms of the APO5 gene. These are quite rare in Okinawa but much more prevalent in the USA (12% of the population). According to a number of well-designed studies, these genetic characteristics point to a higher fat, lower carbohydrate diet as beneficial and even a “moderate” carb diet as problematic.
It took me a long time to find you but your website has been a huge blessing. My husband is a diabetic and I didn’t know what to do to handle this. He also loves desserts which was a real challenge. I could find lots of paleo sites but they all use honey or maple syrup which is still sugar and not good for a diabetic. So here you are and everything you do is perfect for us. I think you are a genius. And you have sooooo enhanced my life. Thank you so much for being here and sharing. Please don’t ever go away!
The easiest way to successfully stay on the keto diet is by meal planning for the week. I have dozens of keto meal prep recipes that are low carb and absolutely delicious, these recipes will make it easy for you to stay on track for the keto diet. It is really important to stick to the keto diet plan otherwise, your body will get kicked out of ketosis and you will have to start over. It’s not the end of the world, but your body performs best in ketosis and that is when you can really lose weight.

This may be a silly question, but what brand of Psyllium Husk Powder do you use? I’m looking for one that does not turn the bread purplish. When I clicked on the link next to Psylluim Husk in your recipe, it took me to Amazon. When I read the questions and answers about the product, some people said that it did turn their bread purplish. I have never purchased this product before and made the mistake of buying the orange flavor one. My bread smelled and tasted a bit on the citrus side! LOL
If you’re on the ADA diet, then you need to eat carbohydrates along with fiber so that the sugars are not absorbed too quickly. Here, we’ve taken the guess work out of your cereal choices. You can take this guide and run with it virtually in your pajamas and robe to order the ones that are not found in your grocery store on Amazon using our convenient links above.

In compliance with the FTC guidelines, please assume the following about links and posts on this site: Many of the links on DrJockers.com are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you. If I post an affiliate link to a product, it is something that I personally use, support and would recommend without an affiliate link. Learn More
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…
For patients who benefit, half achieve a seizure reduction within five days (if the diet starts with an initial fast of one to two days), three-quarters achieve a reduction within two weeks, and 90% achieve a reduction within 23 days. If the diet does not begin with a fast, the time for half of the patients to achieve an improvement is longer (two weeks), but the long-term seizure reduction rates are unaffected.[44] Parents are encouraged to persist with the diet for at least three months before any final consideration is made regarding efficacy.[9]
Almond flour, a misnomer, is more accurately almond meal. It consists of ground almonds that have a flour-like consistency. Almonds are naturally low in carbs -- 1 cup of almond meal contains a mere 2 grams -- in addition to being high in calcium and protein. Almond meal crumbles more easily than gluten-based flour so it can be used to replace no more than one-quarter of the flour in a recipe that calls for grain flour. When baking with 100 percent almond meal, additional eggs or egg replacers are required.
Hi Sandy, You might be able to deep fry them (haven’t tried), but you’d still have to bake them first. The batter is too thin to just straight deep fry, it wouldn’t hold together. You can make them into a different shape if you don’t have a donut pan; some people have used muffin tins. Otherwise the cheap but great donut pan I use is linked in the post above if you want to get one.
If you’re new or just still learning the ropes for the keto diet food list, your biggest questions probably revolve around figuring out just what high-fat low-carb foods you can eat on such a low-carb, ketogenic diet. Overall, remember that the bulk of calories on the keto diet are from foods that are high in natural fats along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as “healthy,” like whole grains, for example.
Brenda, here is the link to the article. From what I have been reading the diarrhea is not uncommon. I had been using KCT oil in my coffee and smoothies, that compounded the problem. I have tried several of the suggestions this article suggested and it has been a great help. My wife and I were wondering what fat sources are you using. We have been trying to get more fat into our diets. We do use butter, sour cream, full fat dairy products, and changed our hamburger meat back to 85-15, most of the time. Super love your articles, they show you care. That is what is missing in today’s world.
Long-term use of the ketogenic diet in children increases the risk of slowed or stunted growth, bone fractures, and kidney stones.[18] The diet reduces levels of insulin-like growth factor 1, which is important for childhood growth. Like many anticonvulsant drugs, the ketogenic diet has an adverse effect on bone health. Many factors may be involved such as acidosis and suppressed growth hormone.[38] About one in 20 children on the ketogenic diet develop kidney stones (compared with one in several thousand for the general population). A class of anticonvulsants known as carbonic anhydrase inhibitors (topiramate, zonisamide) are known to increase the risk of kidney stones, but the combination of these anticonvulsants and the ketogenic diet does not appear to elevate the risk above that of the diet alone.[39] The stones are treatable and do not justify discontinuation of the diet.[39] Johns Hopkins Hospital now gives oral potassium citrate supplements to all ketogenic diet patients, resulting in one-seventh of the incidence of kidney stones.[40] However, this empiric usage has not been tested in a prospective controlled trial.[9] Kidney stone formation (nephrolithiasis) is associated with the diet for four reasons:[39]
Hi Mel, Assuming that your ranch dressing doesn’t have sugar added, you don’t need to worry too much about limiting it, but within reason. This is my homemade ranch dressing recipe, which has 0.9g net carbs per 2-tbsp serving. It would be hard to find a store bought one with much less than that, even though some round anything less than 1g down to 0g, which isn’t truly accurate. Also, keep in mind that if weight loss is your goal, some people find that too much dairy can cause a stall. Finally, make sure you aren’t using all your “available” carbs on ranch dressing – have it with some low carb veggies! 
×