Thank you so much for giving me back bolognese! Low carb eating wasn’t really a hard switch for me except missing Italian food. I doubled the recipe and used a 9×13 pan to bake them. The most unusual thing was that the center set before the edges, usually it’s the other way round. These noodles topped with bolognese, served with keto garlic bread, I though I was in heaven!
Because pasta. One of the things most peeps understandably miss the most when going keto, or grain free for that matter (🙋🏿!!). Because let’s face it, not much beats a bowl of pasta. And while this low carb version is a little different (think fried pasta/gnocchi), fairly certain you’ll be surprised by the al dente-like results and wonderful pairing with traditional Italian sauces.

I am a recent convert to using freeze-dried fruit and if you try this amazing crunchy granola you will see why. The fruit has a much more intense flavor than fresh berries and helps to add that fruity note to the nuts and coconut flakes. It also makes this cereal more child-friendly because the fruit turns the milk pink! This granola can also be formed into bars to give you a boost of energy through the day.
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!

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).


Cereal is a tough one to give up when starting a low carb, grain-free or paleo diet. It’s easy to make, it’s tasty and it fills you up. For a little bit, anyway, before the subsequent blood sugar crash. But it turns out that you don’t have to give it up at all, as long as you are willing to make your own. And many of these low carb cereal recipes are almost as easy to make as grabbing the box from your cupboard and pouring cereal into your bowl. From granola to squares to hot cereals for a cold winter morning, we’ve got you covered.
The ketosis produced by fasting or limiting carbohydrate intake does not have negative effects for most people once the body has adapted to that state. The ketosis caused by diet has been referred to as dietary ketosis, physiological ketosis, benign dietary ketosis (Atkins), and, most recently, nutritional ketosis (Phinney and Volek), in an attempt to clear up possible confusion with diabetic ketoacidosis.
Hi John, Thank you for the feedback. Sometimes this bread takes a little more effort to rise and the batter has to be mixed well to create air bubbles. Use very fresh baking powder, too. The bluish tint can come from an interaction with the psyllium husk powder, and the brand I use (linked on the recipe card) doesn’t usually do this, but either way it’s safe to eat. I’m glad you still liked it!
Hi Cathy, are you adapting these recipes yourself or are they already developed using coconut flour? From experience, it takes a lot of attempts to get it right (but fun too, it brings out the scientist in me). Coconut flour requires a high number of eggs for volume, thickening, protein, binding, and structure. I would be worried if there was too much avocado in there as that is just adding a soft ingredient that gives no structure. The sweet potato would add volume but unless there is enough eggs and coconut flour in the recipe, again it won’t add to the solidity of the final recipe. Psyllium I add purely to get a better crumb texture. It swells and thickens and helps bind all the other ingredients together nicely. Scones – they won’t have risen because of the lack of gluten (yay), but I quite like heavy scones as a personal choice. I started baking using recipes that had already been developed using these low-carb flours, and start by adjusting the flavours only not the ratios of the bulk ingredients. You will soon get the hang of them. Start with my flourless berry sponge, I use these ratios all-the-time! Yum.

Instead of making your own cereal, you can always have a low-carb alternative. Try out chia seed pudding, flax granola sprinkled into coconut or almond milk, salted caramel pork rind cereal, or just mix together toasted nuts that are crushed and crispy. It’s quite easy to find a crunchy alternative to cereal (or just a low-carb replacement in general) so keep on the lookout and experiment for yourself to see which you like best.


For those wanting paleo donuts, some people are okay with erythritol since it’s a natural sweetener. If you aren’t, you can make these with coconut sugar if that’s more paleo-friendly for you. They just won’t be low carb or sugar-free, but will be paleo. If you just need gluten-free but don’t care about the sugar-free part, try gluten-free cinnamon sugar donuts.
I greased the inside of the mould with melted butter first making sure I didn’t miss the cone or donut hole. I baked in a foster oven until there were 5 mins left. 3.25° for 30mins. When 5 mins were left I turned off the oven and let them sit in the remaining heat for 5 mins. Took them out and set them to cool for a while. Once they were cool I turned them over on to wax paper and they came out no problem nothing stuck even the donut hole.
Hi Beth, I do use the one that is linked from the recipe card and it doesn’t turn purple for me. But, I have heard some people say they did end up with purple bread – just not sure if they used the same brand or not. Either way it’s a visual thing and still totally fine to eat. Sorry to hear about the mix-up with the orange flavor, hope it was still edible for you and you’ll try again with the plain kind!
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.
Oatmeal is something we all miss when it starts to get cold outside, but it is filled with carbs. You can easily make your own oatmeal by following one of the many recipes online. Or, if you’d like a different twist on oatmeal, give our Cinnamon Roll Oatmeal a try. Using what you might think are strange ingredients (cue cauliflower), you get an absolutely delicious faux oatmeal.
Y. Wady Aude, MD; Arthur S. Agatston, MD; Francisco Lopez-Jimenez, MD, MSc; Eric H. Lieberman, MD; Marie Almon, MS, RD; Melinda Hansen, ARNP; Gerardo Rojas, MD; Gervasio A. Lamas, MD; Charles H. Hennekens, MD, DrPH, “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat,” Arch Intern Med. 2004;164(19):2141-2146. http://archinte.jamanetwork.com/article.aspx?articleid=217514.

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

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!
Rest assured, not everyone experiences this side effect of the ketogenic diet and, if you do, it will abate on its own; furthermore, there are some simple preventative steps you can take to lower your likelihood of “catching” this flu. As you adopt a ketogenic diet, make sure you replace electrolytes, eat enough fat to meet your total caloric needs, drink plenty of water, and exercise as you are able. It’s very important, however, to ensure that you aren’t relying on sugary sports drinks to replace electrolytes, as all that added sugar will prevent your metabolism from entering ketosis. Ultimately, electrolytes play a crucial role in our health and many Americans do not consume them at adequate levels, so it is very important to monitor your intake of these nutrients regardless of whether or not you are an adherent of the ketogenic diet.
Use fat as a lever.  We’ve been taught to fear fat, but don’t! Both keto and low carb are high fat diets. Fat is our source of energy as well as satiety. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.
Well, I am going to give this another try. I have great difficulty in eating greens , or drinking them, also I am not fond of fats, years and years of low fat diets have totally screwed my metabolism,and taste buds. I will read this page every day to keep my mind focused. Start tomorrow when I get up …… I work nights which can cause me problems as well. When I tried this diet before, I got terrible cramp, now I realise I wasn’t drinking enough water. Anyway.here goes.
For those who prefer to weigh ingredients rather than volume measure everything, here are my weights: using Honeyville almond flour, 2 cups is 6.5 ounces; and NOW brand psyllium husk you need 1 ounce. (I have the husks so I ground some to a fine powder in my coffee/spice grinder and measured 1/4 cup of the powder, which weighed 1 ounce or 31 grams. In future, I will just weigh 31 grams of husks into the grinder and know I have the right amount.) A quarter cup of coconut oil, like other fats, weighs 2 ounces.
This book is distributed under the terms of the Creative Commons Attribution 4.0 International License (http://creativecommons.org/licenses/by/4.0/), which permits use, duplication, adaptation, distribution, and reproduction in any medium or format, as long as you give appropriate credit to the original author(s) and the source, a link is provided to the Creative Commons license, and any changes made are indicated.
I made 2 mugs of this recipe tonight. I made my husbands with 2 squares of Ghirardelli 100% cacao. I made mine with 1 heaping Tbl. of unsweetened baking cocoa and 3 TBL of sweetener (instead of 2Tbl) the remaining ingredients were added as the recipe called for. Hands down, the cake made with the baking coca had a better texture and flavor. We will definitely make it again whenever we need a chocolate fix. Thanks for sharing.
I’m just starting this today. My intent is to be keto, but at the very least low carb. The biggest obstacle is that I’m vegetarian, so I have to eliminate the meat section. I plan on continuing with limited cheese and will look at tofu options. But my question is actually about olives! I understand they are low carb, but I buy in bulk and so there is no label to refer to. Is there a standard of net carbs you can advise for large green olives (stuffed with pimento) and Kalamata olives (for greek salads). thanks! Lois
This is something I always do the wrong way. I always melt it and use a full 1/4 cup of melted coconut oil because I don’t know how to properly measure solid coconut oil. The brand I use is very hard when solid and comes in a tub so I have to scrape it with a spoon to get shavings. 1/4 cup of coconut oil shavings is not the same as 1/4 cup of solid coconut oil in a block – 1/4 cup shavings would have less oil because of the air in between.
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.
I made these donuts super skeptically but holy crap am I impressed. They taste like the little mini donuts you get from the carnival. I baked them until I thought they were dark brown enough but I ate a donut as soon as the timer went off and it crumbled quite a bit. Luckily I had the oven on and could just pop them back in. I would recommend these to everyone!!!

Consequently, when you begin a ketogenic diet, it acts as a metabolic stressor on the body. In the process of relearning how to burn fat for energy, a mild metabolic stress is inflicted upon your mitochondria. This stress is just powerful enough to kill off old and dysfunctional mitochondria which stimulates the growth of new and more powerful mitochondria (5). The end result is more energy and a higher level of vitality.


Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is an excellent way to build muscle, but protein intake is crucial here. It’s suggested that if you are looking to gain mass, you should be taking in about 1.0 – 1.2g protein per lean pound of body mass. Putting muscle on may be slower on a ketogenic diet, but that’s because your total body fat is not increasing as much.5Note that in the beginning of a ketogenic diet, both endurance athletes and obese individuals see a physical performance for the first week of transition.

Mine didn’t turn out super firm. It was somewhat crumbly, but not the “dust” that some have complained of. I used a silicone liner on the baking sheet for easy removal. I baked it about 5 minutes longer than recommended, but it felt set to the touch, so I removed it. I used a pizza roller while it was still warm to cut it into little squares right on the baking sheet, which were firm enough to keep their shape. DELICIOUS!! More cinnamon flavor and far tastier, but less crunch, than Cinnamon Toast Crunch from my erstwhile fat days. For the coating, I used Sukrin Gold, which is an erythritol based brown sugar sub. Wow!! Tastes like I’m eating snickerdoodles dunked in (almond) milk; the texture is similar, as well. Can’t speak highly enough for this surefire winner that just hit the spot!
Ketone bodies synthesized in the body can be easily utilized for energy production by heart, muscle tissue, and the kidneys. Ketone bodies also can cross the blood-brain barrier to provide an alternative source of energy to the brain. RBCs and the liver do not utilize ketones due to lack of mitochondria and enzyme diaphorase respectively. Ketone body production depends on several factors such as resting basal metabolic rate (BMR), body mass index (BMI), and body fat percentage. Ketone bodies produce more adenosine triphosphate in comparison to glucose, sometimes aptly called a "super fuel." One hundred grams of acetoacetate generates 9400 grams of ATP, and 100 g of beta-hydroxybutyrate yields 10,500 grams of ATP; whereas, 100 grams of glucose produces only 8,700 grams of ATP. This allows the body to maintain efficient fuel production even during a caloric deficit. Ketone bodies also decrease free radical damage and enhance antioxidant capacity.

I was a vread and sweet person as well. Once you start you will not believe that you don’t crave those things. It was not hard as I thought but what helped with the lack of cravings is starting my day with the coffee, ghee and tablespoon of coconut/mct oil. I don’t do heavey cream . Once you begin youll see thats the least worry you will have. You can do it
To make cocoa puff balls (takes a LOT more time, but they’re REALLY fun): pinch a little thumbnail sized amount of dough and roll between your hands to form a ball. Place on the baking sheet. Bake for 8 minutes, then take baking sheet from oven and carefully move the balls around so they cook on the other side. Place bake in the oven and cook another 5 minutes. Allow to cool and enjoy!
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.

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.
I doubled the recipe because I knew I was going to double the soup recipe. I will say that the first batch had a few issues but the 2nd batch turned out great!! On the second batch I let them bake for about a minute and then I opened the oven and king of tilted the pan around a bit to make the batter spread out more evenly because either it just wants to pool together (I did use silpat and a heavy duty cookie sheet) or my oven isn’t level. That second batch turned out perfect!!!
Sleep enough – for most people at least seven hours per night on average – and keep stress under control. Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss a bit. Plus they might make it harder to stick to a keto diet, and resist temptations. So while handling sleep and stress will not get you into ketosis on it’s own, it’s still worth thinking about.
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.

Well from what I’ve learned and of course there is conflicting info, no one is really an expert and every person is different, but I lose the bullet proof coffee but I’d rather “eat” my fat amount later in the day I guess. Like in the form of a sweet fat bomb or something. I’ve read that too much fat for where I’m at with just like 5 pounds to lose, I may not see the scale move because my body will only be burning the fat I’m eating. I’m still experimenting to see what works best for me. Right now I’m slowly losing and seeing results. I guess if the I stop seeing any results I will have to change things up. I will be sure to post about it.


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! 🙂
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.
The ketone bodies are possibly anticonvulsant; in animal models, acetoacetate and acetone protect against seizures. The ketogenic diet results in adaptive changes to brain energy metabolism that increase the energy reserves; ketone bodies are a more efficient fuel than glucose, and the number of mitochondria is increased. This may help the neurons to remain stable in the face of increased energy demand during a seizure, and may confer a neuroprotective effect.[56]
I do not use the VLC mix to make yeast breads. I have recipes at the blog for cookies, cupcakes, biscuits, and crepes using this mix. I have dozens of recipes in various stages of testing that use this mix. Some of my favorites are quick breads and muffins and cookies. Cake type recipes (muffins, small loaves of bread, cupcakes, cake, etc.) really turn out well with this mix. Let me know how some other dishes turn out for you! Thanks!
Thank you! I think though many doctors and nutritionists are not keto friendly at all. They still believe in moderation and that grains are important, my own hubby’s doctor, same thing. That way of eating has failed for so many of us, even my husband. I think the keto diet is especially helpful if you’re in pre-menopausal, but that’s just my 2 cents. I’d say do more research. I’v found Dr.Jockers on youtube and Dr.Eric berg to have sound advice.

If you are like me you were brought up eating sugary cereals like frosted flakes and if the truth were told I do miss them! However now that we are eating keto they just don’t figure anymore, so this low carb recipe has been great to find. You are using coconut flakes and sweetening them, so you still have the sweet taste and crunchy texture that we all remember!
To replace 1 egg, mix 1 tbsp ground flax meal with 3 tbsp of water and allow it to swell. This can be used to replace the eggs but it will not give to properties that eggs do. Eggs help bind the ingredients, eggs help the baking become light, fluffy and rise. Eggs help emulsify the mixture. This formula is used in many vegan recipes or those who are allergic to eggs. If a recipe is heavily based on eggs, this substitution will not work.

I love this Easy Low Carb Bread Recipe – Almond Flour Bread! I made it this morning for the first time and it turned out great – taste really good. I didn’t have the Psyllium husk powder so I used Golden Flaxseed Meal and I doubled the recipe for a thicker loaf. My question is – does this need to be refrigerated and if not how long does it keep if not refrigerated.
Ketone bodies synthesized in the body can be easily utilized for energy production by heart, muscle tissue, and the kidneys. Ketone bodies also can cross the blood-brain barrier to provide an alternative source of energy to the brain. RBCs and the liver do not utilize ketones due to lack of mitochondria and enzyme diaphorase respectively. Ketone body production depends on several factors such as resting basal metabolic rate (BMR), body mass index (BMI), and body fat percentage. Ketone bodies produce more adenosine triphosphate in comparison to glucose, sometimes aptly called a "super fuel." One hundred grams of acetoacetate generates 9400 grams of ATP, and 100 g of beta-hydroxybutyrate yields 10,500 grams of ATP; whereas, 100 grams of glucose produces only 8,700 grams of ATP. This allows the body to maintain efficient fuel production even during a caloric deficit. Ketone bodies also decrease free radical damage and enhance antioxidant capacity.
41 pounds is wonderful! How much more do you feel you need to lose? I honestly think you’re not eating enough with just 700-900 calories and then you’re body is craving and hunger when you are actually home. I would suggest trying to be more at 1000 -1100 on each day consistently and give it at least a month. I’ve not quite figured out the plateau area yet for myself and since writing this post my weight hasn’t budged and it’s been 3 weeks so I am working on changing some things and will update if I have success with it. Also I forgot to mention Intermittent Fasting? Have you tried that? Dr.Eric Berg on youtube has a lot of info on that if you’re interested. Good luck!

Hi! I tried this the other day and it baked up strangely. I baked it for about 63 minutes and it was nice and crusty on top. It was still a bit gummy inside so I may need to bake it longer. However, when I flipped the loaf over it was extremely concave. The only thing I did differently is use canola oil instead of coconut oil. Any suggestions? Thanks much
This keto recipe is a great basic one that you can enjoy as it is or use it as a carrier for other ingredients of choice. The cinnamon gives the coconut flakes a fantastic flavor and I found it didn’t really need any added sweetener. When you are baking the flakes just remember to keep checking on them so that they don’t burn, as this will give them a bitter taste.
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!
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!
The biggest difference is in the fat!! Your fat should be around 70-75% of your daily food intake! When I first heard that, I was like, “Are you kidding, No Way, I will surely gain weight!” I was truly wrong and misguided. I think we’ve all been too accustomed to hearing for years and years that fat makes you fat! That is the farthest thing from the truth. Let’s not blame the butter for what the bread did. Sugar and Carbs are the culprit to gaining weight among other health related issues.
The purpose of this study was to evaluate the effects of a low-carbohydrate, ketogenic diet (LCKD) in overweight and obese patients with type 2 diabetes over 16 weeks. Specifically, we wanted to learn the diet's effects on glycemia and diabetes medication use in outpatients who prepared (or bought) their own meals. In a previous article, we reported the results observed in 7 individuals [10]; this report includes data from those 7 individuals along with data from additional participants enrolled subsequently.
Goday A, Bellido D, Sajoux I, Crujeiras AB, Burguera B, García-Luna PP, Oleaga A, Moreno B, Casanueva FF. Short-term safety, tolerability and efficacy of a very low-calorie-ketogenic diet interventional weight loss program versus hypocaloric diet in patients with type 2 diabetes mellitus. Nutr Diabetes. 2016 Sep 19;6(9):e230. [PMC free article: PMC5048014] [PubMed: 27643725]
At 60 minutes, the bread showed as done with a toothpick. Removed it from the oven and it sank down the center. I waited 15 minutes. Cut a piece off and it was wet, like not done in the center. I baked it 15 more min and it stayed the same. Is it supposed to be wet/moist like, maybe it’s oily from the coconut oil? If it’s supposed to be completely dry but moist, not wet, then something went wrong.
I too have been following you for a long time, trying your recipes and loving most of them. I am 4 days into the keto diet. I have not looked at the scale yet, but I kinda feel like my clothes fit a bit better. I am not in ketosis though…I was glad to hear that it took you a bit longer to get there so I don’t feel like I am doing it wrong. I am 62 and 5 foot 2 and I just can’t seem to keep my protein low enough. Too much meat I am guessing. I am trying to stay at 1330 calories, 105 grams of fat, 20 carbs, and 76 protein. I am very interested in learning what you eat in your typical meals for the day. I use the free version of My fitness pal.
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.
Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn. 

Advocates for the diet recommend that it be seriously considered after two medications have failed, as the chance of other drugs succeeding is only 10%.[9][31][32] The diet can be considered earlier for some epilepsy and genetic syndromes where it has shown particular usefulness. These include Dravet syndrome, infantile spasms, myoclonic-astatic epilepsy, and tuberous sclerosis complex.[9][33]

Walnut flour can be used for all low-carbohydrate baking needs and it can be swapped out for other grains in your diet. You can make pancakes, breads, muffins, cakes, you name it! Walnut flour is delicious, so give it a try. There are many brands, but we’ve linked you to one of the best-sellers or top choices on Amazon above. The brand listed is fine ground in California, USA.

In summary, the LCKD had positive effects on body weight, waist measurement, serum triglycerides, and glycemic control in a cohort of 21 participants with type 2 diabetes. Most impressive is that improvement in hemoglobin A1c was observed despite a small sample size and short duration of follow-up, and this improvement in glycemic control occurred while diabetes medications were reduced substantially in many participants. Future research must further examine the optimal medication adjustments, particularly for diabetes and diuretic agents, in order to avoid possible complications of hypoglycemia and dehydration. Because the LCKD can be very effective at lowering blood glucose, patients on diabetes medication who use this diet should be under close medical supervision or capable of adjusting their medication.
If you want to try a ketogenic diet, be aware that you'll have to adjust it for your individual metabolism and experiment with the right balance of carbs and calories. While some low-carbohydrate dieters find they are able to break stalls in their weight loss, others find that it is more difficult for them to stay in this state. You may want to consult a registered dietitian to build keto-friendly menus for you that will meet your nutritional needs. Be sure to keep your health care provider informed when you start a new diet, especially if you have ongoing health conditions.
Before you fast, consult your health care provider to ensure it is a safe exercise for you. After confirming you can safely fast, I recommend kicking off a ketogenic diet with a 24-48 hour fast, during which time you consume nothing but water—but make sure you drink plenty of it. Once your body is in ketosis and you shift to maintenance mode, I suggest fasting once or twice a year for the same period of time and with the same, water-only restrictions. While fasting can be challenging, especially in the beginning, if you stick with it you can reap huge benefits.
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!
The low glycaemic index treatment (LGIT)[49] is an attempt to achieve the stable blood glucose levels seen in children on the classic ketogenic diet while using a much less restrictive regimen. The hypothesis is that stable blood glucose may be one of the mechanisms of action involved in the ketogenic diet,[9] which occurs because the absorption of the limited carbohydrates is slowed by the high fat content.[5] Although it is also a high-fat diet (with approximately 60% calories from fat),[5] the LGIT allows more carbohydrate than either the classic ketogenic diet or the modified Atkins diet, approximately 40–60 g per day.[18] However, the types of carbohydrates consumed are restricted to those that have a glycaemic index lower than 50. Like the modified Atkins diet, the LGIT is initiated and maintained at outpatient clinics and does not require precise weighing of food or intensive dietitian support. Both are offered at most centres that run ketogenic diet programmes, and in some centres they are often the primary dietary therapy for adolescents.[9]
You can still get a super crisp crust on chicken while keeping it moist and juicy on the inside. There are a few ways to do this, but the best method we’ve found is by grinding up pork rinds in the food processor and adding parmesan cheese to the mix. This will result in a fantastic crust all the way around your chicken, giving you the perfect keto fried chicken.
Recently, four studies have re-examined the effect of carbohydrate restriction on type 2 diabetes. One outpatient study enrolled 54 participants with type 2 diabetes (out of 132 total participants) and found that hemoglobin A1c improved to a greater degree over one year with a low-carbohydrate diet compared with a low-fat, calorie-restricted diet [5,6]. Another study enrolled 8 men with type 2 diabetes in a 5-week crossover outpatient feeding study that tested similar diets [7]. The participants had greater improvement in glycohemoglobin while on the low-carbohydrate diet than when on a eucaloric low-fat diet. The third study was an inpatient feeding study in 10 participants with type 2 diabetes [8]. After only 14 days, hemoglobin A1c improved from 7.3% to 6.8%. In the fourth study, 16 participants with type 2 diabetes who followed a 20% carbohydrate diet had improvement of hemoglobin A1c from 8.0% to 6.6% over 24 weeks [9]. Only these latter three studies targeted glycemic control as a goal, and two of these were intensely-monitored efficacy studies in which all food was provided to participants for the duration of the study [7,8]. Three of the studies [6,8,9] mentioned that diabetic medications were adjusted but only one of them provided detailed information regarding these adjustments [9]. This information is critical for patients on medication for diabetes who initiate a low-carbohydrate diet because of the potential for adverse effects resulting from hypoglycemia.
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!
Dr. Stephen Phinney, who has been doing research on ketogenic diets since the 1980s, has observed that people don't do as well when they are consuming a lot of these oils (mayonnaise and salad dressings are a common source). This could be because omega-6 fats can be inflammatory, especially in large amounts, or some other factor. In his studies, people didn't feel as well or perform as well athletically.
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.
Sometimes a hot cereal hits the spot, but with around 28 grams per serving, regular oatmeal may overshoot your carb goals. However, sugar-free instant oatmeal has around 19 grams per packet, if you don’t mind the artificial sweeteners, and instant Cream of Wheat has 20 grams per packet, which is about ¾ cup prepared. Two other brands, Sensato and ProtiDIET, are sucralose-sweetened hot cereals. Sensato hot cereal comes in apple cinnamon, strawberrilicious and vanilla almond, with 12, 11 and 10 grams of carbs per ½ cup, respectively. ProtiDIET oatmeals have 6 carb grams per packet and come in cinnamon spice, apple cinnamon and maple brown sugar flavors.
The primary outcome, hemoglobin A1c, decreased from 7.5 ± 1.4% at baseline to 6.3 ± 1.0% at week 16 (p < 0.001), a 1.2% absolute decrease and a 16% relative decrease (Table ​(Table4).4). All but two participants (n = 19 or 90%) had a decrease in hemoglobin A1c (Figure ​(Figure1).1). The absolute decrease in hemoglobin A1c was at least 1.0% in 11 (52%) participants. The relative decrease in hemoglobin A1c from baseline was greater than 10% in 14 (67%) participants, and greater than 20% in 6 (29%) participants. In regression analyses, the change in hemoglobin A1c was not predicted by the change in body weight, waist circumference, or percent body fat at 16 weeks (all p > 0.05).
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!

Thank you Carolyn!! My son with type 1 has been asking and asking and asking for some sort of low carb breakfast cereal. Why it took me so long to come across this recipe, I don’t know but I’m glad I finally did. He said it tastes just like his old favorite, Cinnamon Life. So happy to have another breakfast favorite to add into his rotation to keep him happy and motivated! You are the BEST!
Sometimes a hot cereal hits the spot, but with around 28 grams per serving, regular oatmeal may overshoot your carb goals. However, sugar-free instant oatmeal has around 19 grams per packet, if you don’t mind the artificial sweeteners, and instant Cream of Wheat has 20 grams per packet, which is about ¾ cup prepared. Two other brands, Sensato and ProtiDIET, are sucralose-sweetened hot cereals. Sensato hot cereal comes in apple cinnamon, strawberrilicious and vanilla almond, with 12, 11 and 10 grams of carbs per ½ cup, respectively. ProtiDIET oatmeals have 6 carb grams per packet and come in cinnamon spice, apple cinnamon and maple brown sugar flavors.
OMG these are out of this world! I did the same recipe except I didn’t add the cinnamon. I added orange zest and cranberries. I did a cream cheese icing with swerve and more orange zest. Absolutely wonderful. Thank you for your recipe! I’m happy I can make that occasional treat to curb off those sweet craving without completely falling off the keto wagon.
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.
Hi Carleen, I wouldn’t recommend unblanched almond flour. It might be ok but the texture will be much worse than using finely ground blanched. I haven’t tried the recipe with flax but I expect that it will work better with psyllium, which provides that chewy bread texture and flax doesn’t do that. If you don’t want to use coconut oil, I’d recommend butter or ghee over vegetable oils. The almond flour biscuits should work fine as toppings.
6. Skinny Pasta: This pasta is made from “konjac” which is a plant “native to Japan and has been used there for hundreds of years,” according to their website. With 9 calories per serving and 3.5 grams of fiber. Unlike the skirataki noodles listed below, it doesn’t come with a funky smell that has to be rinsed out thoroughly, but it does come in a similar pouch with a bit of liquid that you drain, rinse, etc. before preparing. The noodle (which is available in spaghetti, fettucine, lasagna shape, etc.) has a little bit of a rubbery texture but the flavor is basically whatever you put on it, and the carb-count is nearly non-existent.

I’ve been doing keto on and off for a year. Before that, I explored eliminating “inflammatory” or “reactive” foods based on another eating program. I have Celiac and autoimmune issues and I think one of the reasons people stall with Keto is because they are eating too many typically “inflammatory” foods–foods that your body has a harder time digesting and as a result create systemic inflammation which, in turn, cause weight loss plateaus. For those trying to fight through a Keto Plateau, I would suggest eliminating ALL dairy (try subbing ghee for butter), artificial sweeteners (including stevia and erythritol) and all nuts for 5 days. I know it sounds close to impossible but all three of these Keto staples are some of the biggest culprits of inflammation in the body. I found this suggestion on another Keto website and tried it and dropped 6 lbs in 5 days. Another typically inflammatory food is Eggs. If you can’t eliminate all of these foods at once, try eliminating one at a time for a minimum of 5 days and see if there is any movement on the scale. For those who have stalled, chances are at least one of your Keto staples is holding you up. Good luck!
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.
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?
2. Raygan, F., Bahmani, F., Kouchaki, E., Aghadavod, E., Sharifi, S., Akbari, E., . . . Asemi, Z. (2016). Comparative effects of carbohydrate versus fat restriction on metabolic profiles, biomarkers of inflammation and oxidative stress in overweight patients with Type 2 diabetic and coronary heart disease: A randomized clinical trial. PMID: 28607566 

Ok, this is about the smallest amount of vital wheat gluten that you can get but it will last forever if you keep it tightly sealed in the freezer. You can even give my low carb yeast bread a whirl as long as you have the gluten around. Also – these low carb egg noodles would be almost impossible to make without a silicone baking mat to put over the baking sheet. Parchment didn’t work very well because the batter didn’t spread right.
In summary, the LCKD had positive effects on body weight, waist measurement, serum triglycerides, and glycemic control in a cohort of 21 participants with type 2 diabetes. Most impressive is that improvement in hemoglobin A1c was observed despite a small sample size and short duration of follow-up, and this improvement in glycemic control occurred while diabetes medications were reduced substantially in many participants. Future research must further examine the optimal medication adjustments, particularly for diabetes and diuretic agents, in order to avoid possible complications of hypoglycemia and dehydration. Because the LCKD can be very effective at lowering blood glucose, patients on diabetes medication who use this diet should be under close medical supervision or capable of adjusting their medication.
Wow. I am pretty new to the Keto diet and these things are life savers. I strongly crave carbs and these things satisfy my cravings. I used a one dozen muffin pan and shortened the time to 20 minutes and the doughnut-muffins came out perfectly. I swapped almond milk with heavy whipping cream, and I also swapped erythritol with the same amount of stevia. Altogether these came out great, and they are delicious!
WY conceived, designed, and coordinated the study; participated in data collection; performed statistical analysis; and drafted the manuscript. MF assisted with study design, performed data collection, and helped to draft the manuscript. AC analyzed the food records. MV assisted with study/intervention design and safety monitoring. EW participated in the conception and design of the study, and assisted with the statistical analysis. All authors read and approved the final manuscript.

1 cup of almond milk (or milk of choice); 1/3 cup quinoa flakes (purchased at http://www.nuts.com); sweetener of choice; pinch of salt; toppings of choice (usually nuts or berries or banana). Heat the milk in medium saucepan. When it comes to a slight boil, drop in the flakes and salt. Remove from heat, stir and let the cereal cook for about 3 mins. Give it a final stir after 3 mins. It will be thicker and creamier and ready to serve.
Use this allowable low carb food list for Atkins Phase 1, (the Induction phase of Atkins) to help you start your low carb keto diet the right way. Included are fats, meats, eggs, dairy and the lowest low carb vegetables. As one loses weight, other higher carb foods are added such as nuts/seeds and lower carb fruits. These foods are systematically added back in Phase Two of Atkins. Over time, higher carb foods can be added back to the diet if eaten sparingly and if they fit within one’s daily carbohydrate intake. These foods are the foundation of low 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.
A survey in 2005 of 88 paediatric neurologists in the US found that 36% regularly prescribed the diet after three or more drugs had failed, 24% occasionally prescribed the diet as a last resort, 24% had only prescribed the diet in a few rare cases, and 16% had never prescribed the diet. Several possible explanations exist for this gap between evidence and clinical practice.[34] One major factor may be the lack of adequately trained dietitians, who are needed to administer a ketogenic diet programme.[31]
I was wondering if you have created some flour mixes to replace all purpose. Like a keto flour mix of sorts. I am also wondering, if with any other gluten free flour mix, the amounts of binder like xantham gum, guar gum, or gelatin would apply following the same rules of a non-keto flour mix. I found this recipe but haven’t tried it: https://donnareish.com/low-carb-flour-mix/
Trim Healthy Mama-Friendly (THM) (www.trimhealthymama.com): This is an S baking mix as it is written due to the heavy almond flour amount. However, it could easily be made into a Fuel Pull or an E mix by reducing the amount of almond flour. For the FP, you would reduce the amount of almond flour and replace it with oat fiber. For the E mix, you would reduce the amount of almond flour and replace it with oat flour or sprouted wheat flour. Easy peasy! Also, like the suggestions above for the Family-Friendly folks, you could make it as it is listed and then use half and half—half Basic Low Carb Flour Mix and half oat fiber for FP OR half Basic Low Carb Flour Mix and half oat flour or sprouted wheat for E mix. (I do not do much FP or E baking, but I would make this mix as is and then combine it with Sprouted Flour Mix anytime you want to make an E baked good. Easy peasy!)
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.
I have never made waffles with this mix as we don’t make waffles. However, I would think it would be similar to pancakes, which I have made. Did you use 1/4 cup of Xantham gum? More than this seems to make a pastier batter. When making pancakes, I found that I needed to batter to be way thicker than most pancake batters. I also found that I needed more eggs. As for what else this mix can be used for, I have recipes at the blog for cookies, cupcakes, biscuits, and crepes using this mix. I have dozens of recipes in various stages of testing that use this mix. Some of my favorites are quick breads and muffins and cookies. Cake type recipes (muffins, small loaves of bread, cupcakes, cake, etc.) really turn out well with this mix. Let me know how some other dishes turn out for you! Thanks!
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