Hi Joellen, It doesn’t rise as much as a wheat bread but does a little. The almond flour being frozen might have made it worse, I’m not sure – I don’t store mine there since I go through it a lot. I’m glad you like the texture. If you want a taller loaf, you can multiply the recipe by 1.5 or even double it, but would need to increase the cook time and probably cover it to prevent browning the top too much before the middle is done.
Hi Andrea, There is no added sugar in the recipe. The sweetener is natural, not fake, but it is not sugar and does not contribute any sugar. The 1g on the label comes from almond flour, which has no added sugar but almonds themselves have a tiny amount of sugars. For this recipe, make sure the chocolate you get is 100% cacao without any sugar added. Hope this helps.
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.

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.
While CHO is almost universally regarded as necessary for both health and athletic performance, many studies have called into question the absolute necessity of dietary CHO. As early as 1930 there was evidence demonstrating the efficacy of long-term CHO restriction (14). In an audacious attempt to demonstrate proof-of-concept, arctic explorers Dr. Viljalmur Stefansson and K. Anderson, agreed to participate in a study that involved one year of eating a diet that consisted solely of “meat.” The diet, which consisted of beef, pork, lamb, and chicken, also included significant portions of animal fat, as well as organ meat. This dietary regimen yielded a macronutrient distribution of approximately 81% fat, 18% protein and 1% CHO, over the course of 375 days. The subjects experienced a modest reduction in weight, which occurred during the first week; there were no restrictions on food portions, subjects ate to satisfy appetite. Interestingly, the researchers noted no vitamin deficiencies, no significant change in mental alertness or physical impairment, or any other deficit attributed to eating a high fat, all-meat diet.
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.
Maya, Thank You so much for this recipe. I made it as written with your suggestion of 2-3 Tbsp of psyllium husks and I am in heaven! Thank you so much! Being keto has been an amazing thing for me and my health but was truly starting to miss certain foods. This was so good and my family loved it too! Definitely a keeper for me. Thank you again! A quick question- if I halved the coconut oil, would that throw the texture off too much?
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.
Maintaining a healthy weight has never been easy for me. I’ve struggled with sugar addiction and weight gain since I was a teen. You can read about my whole journey here and see Before pics as well. But since I’ve been low carb over the last 4 years I’ve been able to easily maintain my weight. Now with keto, I’m hoping to change my body even more. I may not lose “pounds” but just seeing these results shows the scale number is just one measurement and to me the body fat number is more important.

The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.


Melissa, First of all, welcome to the keto family! Unfortunately, we don’t use Carbquick so we can’t give advice on that. Regarding psyllium husk powder and oat fiber, they are typically used in very small amounts in conjunction with another keto-friendly flour because they can create very dense and/or rubbery baked goods when used alone. We hope this helps!
First time we were able to have ‘bread’, on Passover, as I was able to find the kosher for Passover version of all the ingredients. Costco had Kosher for Passover (KFP) Almond flour & Himalayan sea salt. Original Metamucil (KFP all year) for the phylum husks (although I could have gotten the husks on line). Passover Gefen baking powder was in my local kosher food store, La Bonne coconut oil is KFP, though other brands may be as well. This was such a hit recipe!!
With all of the new low-carb food products hitting the marking lately, you may be wondering if it is really worth it to make your own keto-friendly baked goods. Unfortunately, many “keto-friendly” products have been found to contain more net carbs and a bigger impact on insulin secretion than indicated by the packaging. For this reason, one ready-made “keto cookie” can kick you out of ketosis, even if the label says “only with four net carbs.”

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.


Move over, cream- and butter-laden mashed potatoes—there’s a new side dish in town. This mashed cauliflower takes on the consistency of potatoes after getting chopped up in a food processor or blender (or use a potato masher to get chunkier “potato” pieces and work on your upper arm strength!), so get ready to enjoy a favorite comfort food minus piles of carbs. The garlic and chives add an extra dimension of flavor that's sure to be a hit.

Ketogenic cereals can be a bit of a challenge, so why not try out this blueberry one! It is crunchy and delicious and has all the slow release energy you will need to get through the morning. This makes a great after-school snack for kids and helps them get away from sugary snacks. If you like this one you could experiment with other flavors – for example, try cherry extract instead of blueberry!
Brown rice flour should be stone ground in order to preserve the natural whole grain of the rice. It’s got carbohydrates, though. You knew rice would have carbohydrates, and even with brown rice in flour form, it carb city. Total carbohydrates in this flour are up to about 60.5, with net carbohydrates a little lower at 57. The GI index isn’t bad at the lower midlevel at 62. It’s going to raise some blood sugars, though.
Ketosis means that your body is in a state where it doesn't have enough glucose available to use as energy, so it switches into a state where molecules called ketones are generated during fat metabolism. Ketones can be used for energy. A special property of ketones is that they can be used instead of glucose for most of the energy needed in the brain, where fatty acids can't be used. Also, some tissues of the body prefer using ketones, in that they will use them when available (for example, the heart muscle will use one ketone in particular for fuel when possible).

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.
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.
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! 🙂
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.
Hey! These look amazing and I’m definitely going to try them. Right now, I only have sugar free macadamia nut milk on hand, no almond milk. How important do you think the almond milk is? Or is it really just an issue of needing a liquid for the recipe? Or I could also use heavy cream to sub in for the almond milk. Which do you think would work better? Thanks for this recipe, can’t wait to try!
Being healthy is all about getting the right nutrients and vitamins from your food so always include variety in your diet. Have plenty of meat (or fish), dairy and veggies on a daily basis based on this low carb food list. Use coconut oil and olive oil when you cook and in your salads (respectively) and have a handful of nuts or berries from time to time.
Most people are used to how white flour works, but when they try to bake or cook with low-carb flour, they most likely will notice some differences. Depending on the source of the flour — and how many carbs, fat and protein calories it has — the flour may well react differently. For example, flour with high protein may clump easier; the flour also may brown or burn quicker than regular flour. This means cooks and bakers may have to experiment with the flour to learn how it works.

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.
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.
Well it depends. How much weight do you need to lose? If you are like me, and only 5-10 pounds then yes you might be a slow looser as I was. But if you do have a lot of weight to lose and haven’t seen any chances in two weeks I would ask if you’re counting your macros or just guessing on amounts. I would definitely start tracking your food because often you are eating way more than you think.
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”).
A 4-ounce serving of House Foods Tofu Shirataki Spaghetti contains 10 calories, .5 grams of fat, 3 grams of carbohydrates and less than 1 gram of protein. A 2-ounce serving (the weight is different because shiritaki noodles are already cooked) of Barilla Angel Hair pasta contains 200 calories, 1 gram of fat, 42 grams of carbohydrates and 7 grams of protein.
Thank you so much for all of this great info! My husband started a Keto plan two weeks ago so I have been researching going Keto for a few weeks now. I figured I’d use him as a guinea pig to test buying food, preparing and cooking meals to see how easy or hard it would be to hit his macros for the day. I decided to start it this week (today is my fourth day) so now I am doubling up on the recipes so there’s enough for the both of us. I am still constantly looking for more recipes and trying to get more comfortable with changing up food so we are not eating the same things everyday. I can’t wait to try the meatloaf since it’s one of my favorite dishes! Thank you again for all the work you put in to sharing this info with others!
This is the second recipe for a cinnamon toast cereal I’ve tried and failed at miserably! I want to know details when baking, it is a science after all. How did you spread this on the sheet pan, how thick, was it rolled? Too much missing I formation! I’m finding a lot of keto or low carb recipes are like this, very discouraging and extremely disappointing from this community. Details PLEASE!
I have been reading all the above comments about the gluten verse other ingredients. As a pastry chef, the information that has been missing here is that not only is gluten a protein, it is also the “elastic” that holds the pasta together. 80% of the proteins in flour are called glutenin and gladin. When combined with liquid, they form the elastic substance called gluten.
Interested in trying a fad diet? There are plenty to choose from, and low-carb pasta can be incorporated into most. The Atkins, ketogenic, and paleo diets — to name just a few — all prescribe a low-carb lifestyle to support health and fitness. On these diets, instead of consuming carbs for energy, you will eat protein, healthy fats, fruits, and veggies. Each of the aforementioned programs allows for a small portion of carbs each day, so you can chow down on low-carb pasta without falling off plan.
Low Carb FoodsLow Carb MixesLow Carb BarsLow Carb BreadsLow Carb BrowniesLow Carb Cakes - PiesLow Carb CandyLow Carb CerealLow Carb ChocolateLow Carb CondimentsLow Carb CookiesLow Carb EntreesLow Carb MuffinsLow Carb PastaLow Carb PastriesLow Carb SnacksDiet FoodsHealthy MixesHealthy BarsHealthy BreadsHealthy BrowniesHealthy Cakes - PiesHealthy CandyHealthy CerealHealthy ChocolateHealthy CondimentsHealthy CookiesHealthy EntreesHealthy Frozen FoodHealthy MuffinsHealthy PastaHealthy PastriesHealthy Peanut ButterHealthy Snack FoodsSupplements
This granola is delicious, after making it several times I decided to add some shredded coconut, sesame and 100% maple syrup and it turned out a winner. Now I use different types of nuts depending what I have at home. Some times I slice it into bars and take with me to work and my daughter loves to take them to school. By the way, I made the granola with all raw nuts and it only took about 15 min baking time at 180•C.
A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.
Hi Jan, Sorry they didn’t work for you. It’s hard to say what happened without being in the kitchen with you. Did you use exactly the same ingredients and amounts? Also, if they were not cooked, then they probably needed to be in the oven for longer. If they were clumpy, it’s also possible that the almond flour wasn’t fine blanched (it needs to be) or the batter wasn’t mixed well enough. Hope this helps.
Want perfectly uniform mini burger patties? Try using a lid from a small jar, or a cookie cutter, as a form for your ground beef. You’ll have to find one that is the right size (slightly larger than you want the burger to be once it is cooked) but once you have it you’re good to go. Line the lid with plastic wrap to keep the ground beef from sticking inside of it!
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]
These tasted amazing. But my donuts did not keep its shape. I used the exact ingredients. My batter turned out very wet for a baking recipe. Maybe add a bit more almond flour to get a thicker consistency? My donuts stuck to the pan pretty bad so I’ll have to grease the pan even more. I’m planning to try this recipe again next week and hoping it turns out well because I wanna add blueberries! This is the best low carb doughnut recipe I’ve found!
Organic Sesame Flour. Sesame seed flour is a great alternative to all-purpose flour. It tastes great in both sweet and savory recipes and is especially good for making keto bread. By using sesame flour with psyllium powder, you can make your favorite baked goods more light and fluffy. Keep in mind, however, that this flour is similar to coconut flour in that it has high absorption properties.
These tasted amazing. But my donuts did not keep its shape. I used the exact ingredients. My batter turned out very wet for a baking recipe. Maybe add a bit more almond flour to get a thicker consistency? My donuts stuck to the pan pretty bad so I’ll have to grease the pan even more. I’m planning to try this recipe again next week and hoping it turns out well because I wanna add blueberries! This is the best low carb doughnut recipe I’ve found!
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.
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.
Unlike almond flour pasta, you might be better off ordering black bean pasta online. The Explore Asian brand is one you might consider, simply because of its low net carb content[*]. While enjoying dark, black noodles might take some getting used to, the taste is typically preferable to shirataki or other pasta alternatives. Pair with your low carb bread, preferably smothered in garlic and butter.
The macronutrients of zoodles are about 5 net grams of carbohydrates, zero fat and around 3 grams of protein per cup. The health benefits of zoodles make them perfect for anyone diagnosed with diabetes, trying to lower their blood sugar or otherwise following a ketogenic diet. They are packed with a number of vitamins and minerals — vitamins A, C, B and potassium to name a few[*].
I made this today and the flavor is outstanding! My only thing about it I’m not completely thrilled with is the lack of clumps of nuts and seeds. I put some pecan pieces in hoping they would form some clumps with the nuts, but it didn’t really help. I’m wondering if a thicker liquid would make a difference. Perhaps Sukrin gold syrup instead of coconut oil and sweetener? Could maybe add some maple flavoring to it. You might not be able to find Sukrin in the UK, but it is accessible through Amazon. Would maybe some of your followers from the US have an opinion about this?
These are amazing! I only had almond meal instead of almond flour and didn’t have a donut pan so I used a muffin pan. I was surprised at how light and fluffy they were, and the taste! Oh my!! I was so wrapped I made another batch today but just left them plain with no coating and they were divine. I also froze some yesterday and thawed one and they freeze excellent. Thank you Maya!
Participants were recruited from the Durham Veterans Affairs Medical Center (VAMC) outpatient clinics. Inclusion criteria were age 35–75 years; body mass index (BMI) >25 kg/m2; and fasting serum glucose >125 mg/dL or hemoglobin A1c >6.5% without medications, or treatment with oral hypoglycemic agents (OHA) and/or insulin. Exclusion criteria were evidence of renal insufficiency, liver disease, or unstable cardiovascular disease by history, physical examination, and laboratory tests. All participants provided written informed consent approved by the institutional review board. No monetary incentives were provided.
I was on the ketogenic diet for 6 months to support my husband, who is on it permanently for epilepsy. The diet totally messed with my hormones, which my doctor and my husband’s nutritionist sadly confirmed was a possibility. I am continuing to eat low-carb, but the ketogenic thing unfortunately seemed to work against me as a 49-year old pre-menopausal woman.
Thank you so much for posting this information. My family and friends all see how Keto is helping me and I have already directed others to this site. Diabetes is one issue for a lot of us and my friend Charlotte lives with us and she is 74. I take care of her and as of January we are both off insulin. She is off all medication and I still have 4 to go from 27 medications. You have been very helpful and the recipes I get in email are really good. Thank you again.
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!
It’s no secret that diet, exercise and fitness are very important to me. It’s truly the whole reason for this blog. I love being creative in the kitchen and playing around with my ingredients, certainly. But more than that, I love knowing that my recipes are helping those of you on a weight-loss or health journey find your love of food again. Because food is fuel, but it’s also happiness and comfort. A healthy diet shouldn’t be about deprivation because that inevitably leads to failure. We are so much more likely to succeed when we love what we eat.
The ketogenic diet is a medical nutrition therapy that involves participants from various disciplines. Team members include a registered paediatric dietitian who coordinates the diet programme; a paediatric neurologist who is experienced in offering the ketogenic diet; and a registered nurse who is familiar with childhood epilepsy. Additional help may come from a medical social worker who works with the family and a pharmacist who can advise on the carbohydrate content of medicines. Lastly, the parents and other caregivers must be educated in many aspects of the diet for it to be safely implemented.[5]
Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition. Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.
Well it depends. How much weight do you need to lose? If you are like me, and only 5-10 pounds then yes you might be a slow looser as I was. But if you do have a lot of weight to lose and haven’t seen any chances in two weeks I would ask if you’re counting your macros or just guessing on amounts. I would definitely start tracking your food because often you are eating way more than you think.
Besides having the benefits mentioned above, if you really want to make sure you are in ketosis I would suggest buying a glucometer which is a blood test. A simple prick on your finger using ketone strips to measure. Anywhere from 0.5 and up means you are most likely keto adapted. It’s definitely not cheap but it is the most accurate measurement. There are other methods as well, like using urine ketone strips but not as accurate I don’t feel. There is also a breath ketone meter if you hate the blood pricking idea.
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.
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.
In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.
Carbs in fruits and veggies do count, but you don’t add up the carbs and sugar. Sugar is already included in the carbs – it’s just listed separately on labels because some people want to see a breakdown of how much of the carbs are sugars (versus other, complex carbs). If it says 2g carbs and 2g sugar, it means there is 2g total carbs and all of them are sugar (in this case).
At Diet Doctor, we believe many people may do best starting out on a strict keto diet. This will give you the best idea of whether you like how you feel, how it impacts you and what sort of results you get. Then, as you hopefully achieve your health and weight goals, you can decide whether to add more carbs back into your diet to a level where you feel your best and can maintain your health goals.
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]

Must say, however, that the shape of choice (for most pasta-like results) are the cavatelli. Both because the ridges help the sauce to stick better, and for the resulting texture and mouthfeel. Though you’ll need to procure a (9 bucks!) cavatelli & gnocchi board. Cavatelli are very similar to gnocchi in shape (which you can make too!), though slightly thinner and with more of a bite. 


Crazy right though? I just can’t even believe it for myself until I see this picture of my mid section! I’m truly in shock how it was just 2.4 pounds I lost in 6 weeks and just a half percent in body fat. But clearly the keto diet produces results. I feel better. I look leaner and more toned and I’m just motivated to continue on even though I’m not one of those people who have lost a crazy amount of weight in a short time. I’m in it for the health benefits I mentioned above, but also I’m feeling pretty darn good in my size 6 pair of jeans!
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 following a low-carb diet, it’s tempting to limit breakfast cereal to a sprinkling on your Greek yogurt -- and with good reason. Because grains are carbohydrate-rich, there are few truly low-carb cereal options, and many boast upwards of 40 grams per serving. As of October 2015, the FDA hasn’t defined what “low-carb” means in terms of grams or percentage of calories. However, with a little detective work, you can find hot or cold cereals with 20 grams of carbohydrates or fewer per serving, which can fit into some lower-carb diets.
Hi Joellen, It doesn’t rise as much as a wheat bread but does a little. The almond flour being frozen might have made it worse, I’m not sure – I don’t store mine there since I go through it a lot. I’m glad you like the texture. If you want a taller loaf, you can multiply the recipe by 1.5 or even double it, but would need to increase the cook time and probably cover it to prevent browning the top too much before the middle is done. 

I’ve tried a ”ton” of low carbs foods...so trust me when I tell you how good this stuff is. If your low carb or keto...Sola products are sanity in a bag with a taste authenticity comparitative to their high carb counterparts. You won’t be disappointed so go ahead and order extra. I like to put it in my yogurt, cottage cheese, protein shakes, sugar free pudding, etc. It’s the jam with almond milk by itself too.
1. Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, Earnest CP, Arciero PJ, Wilborn C, Kalman DS, Stout JR, Willoughby DS, Campbell B, Arent SM, Bannock L, Smith-Ryan AE, and Antonio J. International Society of Sports Nutritionists Position Stand: Diets and body composition. Journal of the International Society of Sports Nutrition 14:16, 2017.
I’m trying your recipe for the first time. It is very similar to a bun recipe that I make with psyllium husks so I am incorporating the method from that into this recipe. I made a few slight changes… I added garlic powder ground Rosemary and oregano, one quarter cup ground flaxseed, one tablespoon apple cider vinegar. I only used 3 eggs, and increased the Water by 2 tablespoons. By adding apple cider vinegar and the baking soda, they create a very light effervescent foam as they interactwhen I add the warm water, which acts naturally to the raise the bread, thereby allowing me to decrease the eggs. I added the extra water due to the extra dry ingredients. I’m very confident that this will work out very well. It always works with my buns so I’m eager to test this out. Thank you again for the base recipe.

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.
While there are many almond-flour pastas advertised as low carb, be sure to triple-check the label. Many brands contain more carbohydrates than you’d believe. Al Dente Carba Nada contains over 24 grams of total carbohydrates, or 17 grams net carbs[*]. Fiber Gourmet, also advertised as low carb, contains over 40 grams of total carbohydrates per serving and 3 grams of sugar[*].

Well there are plenty low-carb bread options out there nowadays–we keep adding to this list of great low-carb breads–but what do you do about those pasta cravings? While a traditional slice of bread will pack 16 grams of carbs or more per slice, a serving of pasta is no joke! At 40+ grams of carbs for one cup of pasta, it is not easy on the blood sugar!
GRAINS: A classic breakfast choice is some kind of whole grain. That's wholegrain—refined grains have had most of the fiber and other nutrients milled out of them, leaving a refined carbohydrate that bears a striking nutritional resemblance to sugar (although it's usually fortified with small amounts of iron, B vitamins and folate). Because you can subtract the grams of fiber (they have no significant impact on blood sugar) from grams of total carbs in whole grains, the high fiber content lowers the net carb content significantly.
This is such a great addition to breakfast. With that said I tweaked it a bit by adding a bit more butter and vanilla. After cooling I pressed it into a spring-form pan to use for a cheese cake, end result was great. Guests couldn’t believe their desert was carb free gluten free. I think the possibilities for this recipe is endless, nuts, chocolate shavings or chunks my husband added cranraisins. Thank you so much for posting.
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