Oh my God, do you have any idea what you have done, LOL. I have searched for months for anything like biscuits etc. I have a good pancake recipe but that is it. I am not paleo just a 65 year old junk food junky. I’m extremely low carb and sugar and grain free. Your biscuit recipe is fantastic! I do tweak it a little, just a touch more butter and they are so good I only get 6 out of the recipe for 12, oops. Gonna try the bread recipe next. THANK YOU THANK YOU THANK YOU.

Once you start eating this very low amount of carbs, you’re body will become keto adapted. You are starving it from the carbs therefore it needs to find a source of fuel. When you’re in ketosis, your body will no longer have the carbs it once used to fuel your body. It will have to resort to using your own body fat for fuel. This is amazing because you’ll lose body fat if that was your goal and many other benefits you’ll see below.

If no food processor is at hand, you can also do it by hand (it just takes a little more time and arm muscle!). Add all the dry ingredients to a large bowl and whisk until thoroughly combined. Pour in vinegar and whisk until thoroughly distributed. Pour in egg while whisking vigorously and keep whisking until the dough becomes too stiff to whisk. Using your hands, knead the dough until thoroughly incorporated, adding a teaspoon of water at a time as needed (we use 2). 

Almond flour works well as a wheat flour substitute. Because it is so dense and crumbly, you'll need an extra egg to give baked goods rise and structure. Lower the oven temperature by 25 degrees Fahrenheit and allow food to cool completely before serving. A 1/4-cup serving of almond flour has 6 grams of carbohydrates and 3 grams of fiber. At only 5 grams of carbohydrates per 1/4 cup, hazelnut flour is another low-carbohydrate option. It is a good source of vitamin E and healthy fats. Replace up to 30 percent of wheat with hazelnut flour in baked goods such as pie crust and cookies.
Made the bread but it didn’t rise and it is probably my fault. My almond flour is stored in the freezer. I probably should have let it come to room temperature first. I watched the video and the loaf shown seems to be narrower than the pan I used. The texture is good. The taste isn’t bad. I just need a “taller” bread to make my husband paninis. Anything you can tell me will be appreciated.
Carbohydrates are used to make glycogen, which is required for muscle function. The difference between this and common meal plans is the amount of carb intake is limited to enough for the glycogen production of a normal person. Not every carbohydrate is created equal. Sugar alcohols don’t affect most people’s blood sugar levels. Nor does most fiber. A keto eater is interested in net carbs, figured by total carbohydrate minus fiber minus sugar alcohols.
Keep eating low carb to continue losing weight, feeling good and becoming healthier!Try making any of our hundreds of recipes available on the site. We make sure each and every recipe is delicious, nutritious and will keep you under your daily carb limit, even if you go for seconds. In addition, we provide step-by-step instructions to make the process as easy as possible. If you ever run into any issues or have any questions, be sure to leave a comment or contact us directly! We’re always happy to help.
Health's contributing nutrition editor Cynthia Sass, RD, MPH, suggests looking for cereals that are made with nuts, seeds, coconut, a little bit of fruit, natural sweetener (think honey or agave syrup) instead of added sugar, and spices for flavor. Although many of these cereals may be gluten- or grain-free, you can also look for flaked whole grain varieties. 

Another new study presented at the European Society of Cardiology backs up this research and appeared with the title: “Low carbohydrate diets are unsafe and should be avoided.” Study author, Professor Maciej Banach, stated: “We found that people who consumed a low carbohydrate diet were at greater risk of premature death. Risks were also increased for individual causes of death including coronary heart disease, stroke, and cancer. These diets should be avoided.”
Just made these, without a silpat (I used parchment) and with a wonky cookie sheet (I desperately need a new one, and will have one before I make these again) but they were great! I really wanted chicken noodle soup, as I woke up this morning with a sore throat.. These are awesome!! Very little taste, not eggy at all, and my chicken soup really hit the spot! Thanks!

Rami co-founded Tasteaholics with Vicky at the start of 2015 to master the art of creating extremely delicious food while researching the truth behind nutrition, dieting and overall health. You can usually find him marketing, coding or coming up with the next crazy idea because he can’t sit still for too long. His favorite book is The 4-Hour Workweek and artist is Infected Mushroom.


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 actually clicked on the story just to see if they included anything about it’s use in managing chronic migraine. I have chronic migraine, basically intractable. Nothing has helped. I’ve tried medications, meditations, and everything in between including a bunch of dietary changes. Keto is my next consideration. I’m happy to hear it helped you! Thanks for sharing
We know from our research in blue zones longevity hotspots that the longest-lived people in the world eat a whole food, plant-slant diet that is highlighted with whole grains, beans, nuts, and leafy greens. Their diet is 90-95 percent plant-based and oftentimes about 50-65 percent of their daily caloric intake comes from carbohydrates. These are not highly processed carbohydrates like white bread or sugary drinks, but whole foods like sweet potatoes, beans, whole grains, and fruits and vegetables.
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.

Because some cancer cells are inefficient in processing ketone bodies for energy, the ketogenic diet has also been suggested as a treatment for cancer.[59][60] A 2018 review looked at the evidence from preclinical and clinical studies of ketogenic diets in cancer therapy. The clinical studies in humans are typically very small, with some providing weak evidence for anti-tumour effect, particularly for glioblastoma, but in other cancers and studies, no anti-tumour effect was seen. Taken together, results from preclinical studies, albeit sometimes contradictory, tend to support an anti-tumor effect rather than a pro-tumor effect of the KD for most solid cancers.[61]


1. Black Bean Pasta from ExploreAsian, Gluten-Free: This pasta is a favorite of mine because it’s gluten-free, it cooks really fast (in about 5 to 7 minutes) and it holds together. Oh wait, did I mention the only ingredients are black beans and water? Very clean and very healthy! After subtracting the 12 grams of dietary fiber from the total carbohydrates, you’re left with 5 grams of very low-impact carbohydrates! Feel free to have two servings at that count!
Low-carb pasta will make a welcome addition to your pantry if you happen to be watching your waistline. Traditional pasta is extremely high in carbohydrates, containing more than most people need to feel satisfied. And, it's so easy to overeat! Low-carb pasta makes it possible to enjoy your favorite flavors without all of the extra calories, so you can indulge and still make progress toward your goal weight.
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.

I will say, though, that if you can bite the bullet and buy the products and make it one time, you will have the products for refills of the mix over and over since it uses small amounts of various things and since it is a bulk mix (makes a lot). (Then I recommend buying the products one at a time each month or however often you order or go to stores carrying the products, so that it will not feel overwhelming to continue making the mix cost-wise.)
Dr. Campos, it is unfortunate that you retain the medical community’s negative stance on the ketogenic diet, probably picked up in medical school when you studied ketoacidosis, in the midst of an obesity and type II diabetes epidemic that is growing every year, especially among populations who will never see the Harvard Health Letter. The medical community has failed in reversing this trend, especially among children, and the public is picking up the tab, in the form of higher health insurance premiums to treat chronic metabolic diseases which doctors cannot cure. The ketogenic diet does not bid its adherents to eat unhealthy processed meats, and the green leafy vegetables that it emphasizes are important in a number of nutritional deficiencies. People lose weight on the ketogenic diet, they lose their craving for sugar, they feel more satiety, they may become less depressed, their insulin receptors sensitivity is improved, and these are all the good outcomes you fail to mention. There is a growing body of research which demonstrates the neuroprotective effects of the ketogenic diet to slow cancer progression, as well as diseases like Parkinson’s and Alzheimer’s, for which there are no effective medical treatments. Please respect your patients by providing them with evidence-based medical outcomes, not opinions.
After going low-carb, I was resigned to never eating a satisfactory brownie ever again. And then... I made these brownies. Holy smokes! I followed the directions on the back for the fudgy brownies and they were everything I wanted in a brownie (basically a low carb version of what I used to get from those Gihardelli high carb mixes from Costco) AND sugar free/low carb!
This was very good general. I would love to see a menu plan of what you actually ate between low crab(like a sample day) and Keto. I also found it encouraging that it took you moths to be keto adapted even though you were already doing low carb. Is this because you found it hard to cut out the carbs? I have been trying to do Keto for weight loss and clear mind and focus since the end of December. I did well the first week, then had a bad day and got back to it.. I have a good week and then a bad day and that’s been my cycle for 3 months. SO I have lost some weight 12lbs, but I really need to lose more. Nothing else worked for me to lose weight, My body really likes to hold onto its fat, most likely due to that it doesn’t process stress well and I have a high stress lifestyle. Any suggestions would be much appreciated. Thank you, I love your blog.
I have made this twice, both in the microwave. I have a tall coffee mug and it seems to work fine. I used Golden Monk Fruit Sweetener once and Swerve confectioners once and both were good. First time I microwaved for a full minute – a little dry but still delicious. Second time for 55 seconds and still a tad dry, but again, still delicious. Next time, I’ll shoot for 50 seconds!
This may be a silly question, but what brand of Psyllium Husk Powder do you use? I’m looking for one that does not turn the bread purplish. When I clicked on the link next to Psylluim Husk in your recipe, it took me to Amazon. When I read the questions and answers about the product, some people said that it did turn their bread purplish. I have never purchased this product before and made the mistake of buying the orange flavor one. My bread smelled and tasted a bit on the citrus side! LOL
If there is a certain amount of glucose available in the blood, the body will choose to burn that as energy before it burns fats. This obviously prevents you from entering ketosis. While the general recommendation for most people is to shoot for 40 grams of carbs or below on a daily basis, this is actually somewhat relative to the individual. I will often go by percentages, saying that between carbs, proteins, and fats, carbs should make up between 5-10% of total calories.
In terms of weight loss, you may be interested in trying the ketogenic diet because you’ve heard that it can make a big impact right away. And that’s true. “Ketogenic diets will cause you to lose weight within the first week,” says Mattinson. She explains that your body will first use up all of its glycogen stores (the storage form of carbohydrate). With depleted glycogen, you’ll drop water weight. While it can be motivating to see the number on the scale go down (often dramatically), do keep in mind that most of this is water loss initially.
As with cold cereals, your best bet for a low-carb breakfast cereal comes in the form of whole grains. Oatmeal is an excellent choice because it is high in fiber and contains a substance called beta-glucan, which slows down the digestive process. That means you will stay full throughout the morning. Bran cereals can also be eaten hot, and whole grains such as quinoa or grits can be flavored to be either savory or sweet. Quinoa goes especially well with walnuts and raisins, dates or dried figs. It is is also scrumptious when flavored with a little bit of coriander and served with a poached egg on top. Grits are also a natural partner for eggs, but they are also delicious with pecans and fresh blueberries. Drizzle a bit of honey, agave or real maple syrup on top for sweetness. This will increase the carb count a bit, but the nutritional benefits of starting your day with a hearty, hot breakfast are more than worth the few extra carbs.
One of the major problems with low-carb flour is that it typically is made from common allergens, so sensitive individuals may get sick from using it. Some of the most common allergies include soy, peanuts and tree nuts, all of which are used to make these flours. People who have such allergies may be better off using regular white flour so they do not become sick and finding another way to reduce carbohydrates or looking for a different flour source that does not include their allergen.
Long-term use of the ketogenic diet in children increases the risk of slowed or stunted growth, bone fractures, and kidney stones.[18] The diet reduces levels of insulin-like growth factor 1, which is important for childhood growth. Like many anticonvulsant drugs, the ketogenic diet has an adverse effect on bone health. Many factors may be involved such as acidosis and suppressed growth hormone.[38] About one in 20 children on the ketogenic diet develop kidney stones (compared with one in several thousand for the general population). A class of anticonvulsants known as carbonic anhydrase inhibitors (topiramate, zonisamide) are known to increase the risk of kidney stones, but the combination of these anticonvulsants and the ketogenic diet does not appear to elevate the risk above that of the diet alone.[39] The stones are treatable and do not justify discontinuation of the diet.[39] Johns Hopkins Hospital now gives oral potassium citrate supplements to all ketogenic diet patients, resulting in one-seventh of the incidence of kidney stones.[40] However, this empiric usage has not been tested in a prospective controlled trial.[9] Kidney stone formation (nephrolithiasis) is associated with the diet for four reasons:[39]

Long-term use of the ketogenic diet in children increases the risk of slowed or stunted growth, bone fractures, and kidney stones.[18] The diet reduces levels of insulin-like growth factor 1, which is important for childhood growth. Like many anticonvulsant drugs, the ketogenic diet has an adverse effect on bone health. Many factors may be involved such as acidosis and suppressed growth hormone.[38] About one in 20 children on the ketogenic diet develop kidney stones (compared with one in several thousand for the general population). A class of anticonvulsants known as carbonic anhydrase inhibitors (topiramate, zonisamide) are known to increase the risk of kidney stones, but the combination of these anticonvulsants and the ketogenic diet does not appear to elevate the risk above that of the diet alone.[39] The stones are treatable and do not justify discontinuation of the diet.[39] Johns Hopkins Hospital now gives oral potassium citrate supplements to all ketogenic diet patients, resulting in one-seventh of the incidence of kidney stones.[40] However, this empiric usage has not been tested in a prospective controlled trial.[9] Kidney stone formation (nephrolithiasis) is associated with the diet for four reasons:[39]
Measuring blood ketones is the most reliable method. There is a home blood test you can use, but the strips can be very expensive. An alternative is to measure ketones in the urine with a dipstick test, which is much more accessible and inexpensive. However, this method is much less reliable and as time goes on and the body adapts to ketosis, it becomes even less reliable.
This is the best keto bread recipe out there, in my opinion. I make it every week. The psyllium husk is brilliant and really makes this like more traditional bread. I add a TBL of swerve to help counter any egg taste too. Comes out great every time. Sometimes I add cheddar cheese and that’s delicious too! I love this bread. Thank you for sharing the recipe! It’s a winner!
Hi Pete, We used American cheese because that’s what is on a Big Mac and we were making Big Mac Bites. Also, it’s a misconception that American cheese is not real cheese, it all depends on what you buy. The individually wrapped cheese sliced labeled “cheese product” aren’t real cheese but you can purchase American cheese from the deli counter which is real cheese. If you want to double-check just ask to see the label before purchasing. Boar’s Head makes a great REAL American cheese.
If you love eggplant, this recipe’s for you. If you don’t love eggplant yet, you will after whipping up this pasta-free dish. It comes together quickly for a lasagna that’s got all the flavor of the familiar version without the carbs. It’s also insanely flexible: peel or don’t peel the eggplant and make the slices as thick (or thin) as you like. Use jarred pasta sauce to speed things up even more.
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.”
I could not get chicken noodle soup off of my mind. I didn’t want zoodles. I didn’t want that weird textured low carb pasta. I wanted tender, slurpy egg noodles drifting in a rich broth surrounded by pieces of chicken. The only way to deal with that kind of craving is to find a way to satisfy it – so I hit up some of my favorite blogs for noodle recipes.
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.
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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.
If you are facing a really busy day and don’t have time to cook eggs and bacon, you could rustle up this filling and delicious grain and gluten-free cereal to get the whole family off to a healthy start. It takes a few minutes to cook, then you can enjoy this warming bowlful either on its own or with some fresh berries for added fruitiness. Perfect for a busy family!
Foods that are low in carbohydrates are a smart choice for people who have certain medical conditions. Carbohydrates are broken down by the digestive system as sugar, which makes high-carb foods a risky bet for diabetic patients. Low-carb pasta is less likely to cause blood sugar spikes than regular pasta since its carbohydrate content is made up mostly of fiber, which the body does not convert into glucose. Of course, if you have any condition that affects your diet, you should always consult with your doctor before consuming new foods.
When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets (NOT keto).
I have spent weeks reading and learning about the Keto diet plan, downloading random recipes that my husband might even try, and have been overwhelmed with all the information. I was pleased to find your system and how organized everything seems to be. The only question I have is will I be able to “temporarily suspend” my subscription if I find there are more recipes than I have time to prepare. I want to only do about 3 per week and repeat them as leftovers, since I have very little time after working a 12-hour shift, to do much cooking. Once I “catch up,” I would reinstate my subscription. Is that an option? Looking forward to trying out your program.
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 
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