Made this today for my husband. It is delicious. I used coconut oil (the hard kind) and added 1 tsp of cinnamon. Only problem is that it did not crisp up. It’s more “bendy” than crispy. Not dry enough. Definitely baked it long enough. Should I use less coconut oil next time. Any ideas. Thanks. I will definitely make again because the taste is awesome.
Con: Results can vary depending on how much fluid you drink. By drinking more water, you dilute the concentration of ketones in the urine and thus a lower level of ketones will be detected on the strips. The strips don’t show a precise ketone level. Finally, and most importantly, as you become increasingly keto-adapted and your body reabsorbs ketones from the urine, urine strips may become unreliable, even if you’re in ketosis.
This post may contain affiliate links to products we believe in, which means that even though it doesn’t cost you anything extra, The Keto Queens will receive a small amount of money from the sale of these items. Also, please know that nutritional information is provided as a courtesy calculated from the nutrition plugin API and we cannot guarantee its accuracy.

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

Infants and patients fed via a gastrostomy tube can also be given a ketogenic diet. Parents make up a prescribed powdered formula, such as KetoCal, into a liquid feed.[19] Gastrostomy feeding avoids any issues with palatability, and bottle-fed infants readily accept the ketogenic formula.[31] Some studies have found this liquid feed to be more efficacious and associated with lower total cholesterol than a solid ketogenic diet.[18] KetoCal is a nutritionally complete food containing milk protein and is supplemented with amino acids, fat, carbohydrate, vitamins, minerals and trace elements. It is used to administer the 4:1 ratio classic ketogenic diet in children over one year. The formula is available in both 3:1 and 4:1 ratios, either unflavoured or in an artificially sweetened vanilla flavour and is suitable for tube or oral feeding.[51] Other formula products include KetoVolve[52] and Ketonia.[53] Alternatively, a liquid ketogenic diet may be produced by combining Ross Carbohydrate Free soy formula with Microlipid and Polycose.[53]
So I replaced a lot for these donuts. Replaced butter with coconut oil. Replaced sea salt with table salt. Replaced erythritol with stevia. Used imitation vanilla. And used sweetened almond milk. The donuts came out okay. Obviously not comparable to wheat flour, not as soft. And I used stevia/cinnamon for the toping along with melted coconut oil which I didn’t like. The donut is definitely a great replacement for diabetics, which is why I’m making them. I’m not sure how the erythritol tastes as a topping but the stevia was not great. I made 6 decent size MUFFINS. Yeah I filled the donut pan too high and they look like muffins. What I plan on doing is using the little divot (the hole that was cooked over) and filling it with sugar-free preserves. That will be amazing. A much improved desert over toast with jam. So it is pretty good, but not as great as “real” donuts.
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.
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.
One of the common problems with eating a ketogenic diet is that your system can become a bit less regular than normal, so one of the best ways to sort it is to up the fiber. This cereal is loaded with fiber and can be really helpful to reset your system. It also has a hint of chocolate, making it kid-friendly too. Just serve this with your choice of milk for a healthy and filling breakfast.
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 have been on a low carb keto diet for more than a year. As T2DM my A1C dropped from 9% to 5.4% & I discontinued meds. All my lipids improved even with ample healthy saturated fat. More than a year now so I wonder why this would be a short term improvement when its obvious that I will not go back to a high A1C and taking 3 diabetes medications including sulphonylureas. It is clear from this article that you lack the necessary experience that would be gained from wholeheartedly trying the diet or monitoring patients doing it properly like me. I would be probably be facing my first amputation if I believed the negativity in your article. So for people with diabetes who may be dissuaded by your article. Ignore it and take back your health by restricting carbs (<25 g a day) or as low as you reasonably can below 130g while being satisfied that you are getting adequate nutrition.
I literally need a vegan keto cereal in my LIFE. I know this recipe is NOT vegan, but I would love to try making this with flaxseed meal instead of the egg white! Anyways, I most certainly ADORE cereal and can easily eat it by the handful. Granola is even MORE dangerous because the serving sizes are smaller and the flavor and crunch factor are just addictive! 

The ketogenic diet, or keto, relies on using your fat as fuel, instead of glucose from carbohydrates or protein. Simply put, the daily ketogenic diet consists of 75 percent fat, 20 percent of protein, and a teeny allotment of carbohydrates, about 5 percent. This balance of macronutrients is intended to put your body in a state of ketosis, which suppresses the release of insulin and blood glucose levels. The benefits of ketosis to your health are improvements in biomarkers like blood glucose, reduction of blood pressure and decreased appetite due to fullness linked to consumption of fats.

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.
"The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe," warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

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
Love your blog and recipes, thank you! Congratulations on doing keto – I’ve been sugar, dairy, grain and pretty much all carb free for over a year keeping my carbs to under 30 grams per day. My question is about coffee…did you give it up? I was drinking way too much coffee with heavy cream so I finally gave that up for Califia almond/coconut creamer sugar free of course! Did you give up coffee during the keto trial?
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 🙂
The ketogenic diet is indicated as an adjunctive (additional) treatment in children and young people with drug-resistant epilepsy.[26][27] It is approved by national clinical guidelines in Scotland,[27] England, and Wales[26] and reimbursed by nearly all US insurance companies.[28] Children with a focal lesion (a single point of brain abnormality causing the epilepsy) who would make suitable candidates for surgery are more likely to become seizure-free with surgery than with the ketogenic diet.[9][29] About a third of epilepsy centres that offer the ketogenic diet also offer a dietary therapy to adults. Some clinicians consider the two less restrictive dietary variants—the low glycaemic index treatment and the modified Atkins diet—to be more appropriate for adolescents and adults.[9] A liquid form of the ketogenic diet is particularly easy to prepare for, and well tolerated by, infants on formula and children who are tube-fed.[5][30]

I read through the comments and saw the same question about the whey replacement. Since I am on the atkins diet for an unknown medical issues, I’ve been looking to make high protien, low carb foods ranging from pasta all the way to gummy bears. In the process, I came across beef certain that has 12g of protien. I will buy the whey and use both to see how each batch turns out. Gelatin may seem odd, but with 12g or protien, I don’t see why it couldn’t work.whwn I make the batches, I’ll try to come back and post how they worked out.


I’ve been seeing a lot of recipes on pinterest that use peanut flour (not touted as low-carb necessarily)…was wondering if it would be good for baking keto recipes. There are carbs in it but if you bake something and only eat a serving, I’m thinking it might not be too carby. Not sure how it does as a sub for other flours that others use for keto recipes.
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[*].
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!
Switching to a low-carbohydrate diet doesn't necessarily require sacrificing flavorful Italian meals for bland alternatives. We already know that there are a ton of mouthwatering recipes that use zucchini, squash, and other delicious veggies in place of the traditional flour-made staple. If, however, you don't have the time to chop and spiralize your main ingredients, fear not: There's a low-carb pasta substitute for every type of dish.

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…
I finally tried this recipe out, despite having tracked down and purchased the vital whest gluten months ago, lol. Anyway, I followed the recipe exactly, well except for a minute longer cooking time. It came out of the oven nicely set up and cooled even more firm. (I pulled the silpat off the sheet pan and cooled it on the counter.) I was able to easily roll it up jelly roll style and cut into perfect fettuccine strips. I heated them up in the sauce for a few minutes. Hubs enjoyed the seafood,
Look, the good doctor is right – he only forgot to stress “portion control” which is why many fanatical dieters are so kee-jerk reactive to any discussion – odds are you over ate like a hog before your keto diet, and are weak and insecure in your diet plans. Eat EVERYTHING in small amounts, and you will live long and prosper. The only thing to avoid are processed foods. Cook your meals from scratch using quality ingredients.
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.
Shirataki Noodles: There are people who like this pasta, but I don’t know many of them. You probably should try it yourself just in case you’re one of those few who likes them. With essentially zero calories, carbs, fat, or protein (in other words: void of nutrition whatsoever), these “noodles” are made with yam flour (konnyaku) and water. There are a variety of brands and you can find them just about everywhere these days. In your grocery store, you’ll probably find them within the produce section. Even stranger is that they are packaged in a bag full of water. What’s the downside to a pasta that has basically zero carbs? They smell gross. They taste gross. The texture is gross. Ick. You’re encouraged to rinse them thoroughly in an effort to rid them of their funky taste and smell, but I found that no amount of rinsing was good enough. If you’re someone who does like these noodles, please let us know how you managed to make them edible!

Wow!! I was so happy to see last night that I had all of the ingredients except the flax seeds, so I threw all these ingredients together and am enjoying them this morning on my homemade Gree yogurt…delish!! This is really giving me my cereal satisfaction. I did substitute some ground flax for the flax seeds and it seems to have worked beautifully. Other than that I followed the recipe exactly and couldn’t be happier with the results! Thank you thank you for posting this!
I began my low carb diet (around 50 net per day) almost 3 months ago. I have only lost 2 lbs. I need to lose at least 30. I am 62 years old and in good health. Everything I have read leads me to believe that I am doing everything correctly. I even make my own Keto bagels! What do you think could be the issue? I tried going down to less than 20 carbs but I just cannot do it. Thanks for any help you can provide.
In relation to overall caloric intake, carbohydrates comprise around 55% of the typical American diet, ranging from 200 to 350 g/day. The vast potential of refined carbohydrates to cause harmful effects were relatively neglected until recently. A greater intake of sugar-laden food is associated with a 44% increased prevalence of metabolic syndrome and obesity and a 26% increase in the risk of developing diabetes mellitus. In a 2012 study of all cardiometabolic deaths (heart disease, stroke, and type 2 diabetes) in the United States, an estimated 45.4% were associated with suboptimal intakes of 10 dietary factors. The largest estimated mortality was associated with high sodium intake (9.5%), followed by low intake of nuts and seeds (8.5%), high intake of processed meats (8.2%), low intake of omega-3 fats (7.8%), low intake of vegetables 7.6%), low intake of fruits (7.5%), and high intake of artificially sweetened beverages (7.4%). The lowest estimated mortality was associated with low polyunsaturated fats (2.3%) and unprocessed red meats (0.4%). In addition to this direct harm, excess consumption of low-quality carbohydrates may displace and leave no room in the diet for healthier foods like nuts, unprocessed grains,  fruits, and vegetables.
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.
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.
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!
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
Because I don’t think it does work as well. If you use it that way and you like it great but I can’t recommend it because I didn’t like the texture the times that I tried it in this recipe. Each recipe is tested several times… usually by several people… and this one everyone who tried it liked the original better than the xanthan gum. SO… now you know why I keep saying there’s no substitute. 🙂
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.
People claiming huge benefits of these supplements – despite the lack of solid scientific support – may sometimes have a financial reason to believe in the supplements. Some of these products are sold under a multi-level marketing arrangement, where sales people are paid based on commission. For example, the company Prüvit sells drinkable ketones, called KETO//OS with a multi-level marketing structure.
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]
The classic ketogenic diet is not a balanced diet and only contains tiny portions of fresh fruit and vegetables, fortified cereals, and calcium-rich foods. In particular, the B vitamins, calcium, and vitamin D must be artificially supplemented. This is achieved by taking two sugar-free supplements designed for the patient's age: a multivitamin with minerals and calcium with vitamin D.[18] A typical day of food for a child on a 4:1 ratio, 1,500 kcal (6,300 kJ) ketogenic diet comprises three small meals and three small snacks:[28]
.. 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.
In regard to serum measurements, the mean fasting glucose decreased by 17% from 9.08 ± 4.09 mmol/L at baseline to 7.57 ± 2.63 mmol/L at week 16 (p = 0.04) (Table ​(Table4).4). Serum sodium and chloride levels increased significantly, but only by 1% and 3%, respectively. Uric acid level decreased by 10% (p = 0.01). Serum triglyceride decreased 42% from 2.69 ± 2.87 mmol/L to 1.57 ± 1.38 mmol/L (p = 0.001). Increases occurred in both high-density lipoprotein (HDL) cholesterol (8%) and low-density lipoprotein (LDL) cholesterol (10%) but these changes were of borderline statistical significance (p = 0.08 and p = 0.1, respectively). The following blood tests did not change significantly: total cholesterol, potassium, bicarbonate, urea nitrogen, creatinine, calcium, thyroid-stimulating hormone, and hemoglobin.
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 only problem with using almond flour is that it is easy to overdo it. A cup of almond flour, for example,  consists of about 90 almonds — an amount that someone would rarely eat in one sitting. Although there are many health benefits that you can get from almonds, consuming high quantities of them will flood your body with inflammatory fats and phytates, which can worsen pre-existing health issues.
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?

Family Friendly (FF): Again, to make this more Family-Friendly—or to just create a healthier baking mix for your family that is not reliant on processed or over-consumed white flour and other grains, you can do a couple of things: (1) Make this as it is listed and use it half and half with oat flour, quinoa flour, sprouted wheat, or other higher-carb flours that bake up more like regular grains; (2) Make this almost as it is given but use a higher carb flour for any of the really low ones. For example, if you use Bob’s Red Mill Oat Flour or sprouted white wheat flour for some of the flours, you can still end up with a forty-carb-per-cup mix that is healthy as opposed to a one-hundred-carb-per-cup grain (white or wheat flour) that is less healthy. Family-Friendly Low Carbing is a very healthy approach to baking! (3) Make this as is and use it combined with my Sprouted Flour Mix as needed to “dilute” the tastes.
Here is another grain free porridge that can be ready to eat in a short time, but gives you all the goodness you need first thing. This keto porridge has an almost wheat-like flavor and can be topped with whatever ingredients you like. You can even add seasonings like cinnamon to vary the flavor even more, then sit back and enjoy a warming plate of creamy goodness!
Con: Results can vary depending on how much fluid you drink. By drinking more water, you dilute the concentration of ketones in the urine and thus a lower level of ketones will be detected on the strips. The strips don’t show a precise ketone level. Finally, and most importantly, as you become increasingly keto-adapted and your body reabsorbs ketones from the urine, urine strips may become unreliable, even if you’re in ketosis.
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.
After increasing water intake and replacing electrolytes, it should relieve most all symptoms of Keto Flu. For an average person that is starting a ketogenic diet, eating 20-30g of net carbs a day, the entire adaptation process will take about 4-5 days. My advice is to cut your carbs to fewer than 15g to ensure that you are well on your way into ketosis within one week. If you are experiencing any more keto flu symptoms, double check your electrolyte intake and adjust.

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.


My point here is that the warnings about the ketogenic principles are well taken and well documented. My concern is implications that this is a fad. I don’t use the word diet with my patients and I’m concerned that the principles behind the label and the real results that these readers have commented on might get minimized. I have found it best to encourage patients to read authors like: Stephen Phinney, Jeff Volek, Patricia Daly, and Charles Gant and the be partners with their doctors and check blood work as they move along. I am not for or against the article. If ketogenic principles offer people enduring, satisfying, and cohesive change then why not read about its potential and flexilbity?
Most people don’t know this but when mitochondria make energy, they also produce oxidative stress. Think of how an engine burns gas to make energy and waste products, it is somewhat similar. While small amounts of oxidative stress can be beneficial to the body, too much can contribute to chronic inflammation. Chronic inflammation is at the root of almost every chronic disease people face today.
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!
Non-GMO low-carb pastas are a good option if you're concerned about the potential effects on your health of consuming genetically altered ingredients. Though there are competing views in the scientific community with regard to the long-term safety of regular GMO consumption, many choose to eat only non-GMO products as an extra-cautious measure. Similarly, organic low-carb pastas that include ingredients that haven't been treated with or exposed to chemicals are easy to find.
Yes, some ideas on meal plans and very easy recipes would be very helpful. I’m 67, very overweight, diabetes, high blood pressure. My big love are all the carbs. This way of life seems impossible to me, all that fat just doesn’t sound appealing. I can’t see how to eat that much fat a day. Years ago, I did try Dr. Atkins diet but I had a very hard time with the very limited carbs. But now, I need to something drastic but haven’t a clue how to start.
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.
Hi Bill, Sorry to hear that. I haven’t experienced that before. Usually, if bread falls during baking it’s too much baking powder, but if it falls after baking it’s just not baked long enough. So you could try both less baking powder and increasing the baking time. Finally, this recipe uses baking powder, not baking soda, so if you used baking soda that could be the issue as well.
Almond flour is a great low carb pasta alternative. It contains 1.6 grams of carbohydrates and 1.6 grams of dietary fiber, resulting in zero net carbs[*]. White, bleached, enriched flour contains over 76 grams of total carbohydrates with only 2 grams of fiber[*]. Almonds are also an excellent source of healthy fats, vitamin E, manganese and magnesium[*].
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.

My keto diet recipes are creative, full of flavor, and always low carb. You will find lots lots of keto diet meal prep recipes that allow you to eat low net carb keto meals all week long. All of my keto diet recipes are designed with you guys in mind, in fact, many of them are special requests from you, and that’s the kind of recipes you will find on my site.
Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough.
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.
The keto diet focuses on eating foods that are low in carbohydrates and high in fat. It is very similar to the Atkins diet, but doesn’t not allow for as much protein. By eating a diet low in carbs and high in fat you are able to put your body into a metabolic state called ketosis. To properly follow the keto diet, you need to educate yourself on which foods are keto diet friendly and plan on making meals at home. It’s almost impossible to eat out at restaurants on the keto diet because they use sugar and starches in almost everything. Meal prep while on the keto diet is a must, so make sure to check on all of my keto diet meal plan ideas to get you inspired.
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