If you’ve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says. (This is different from a traditional low-carb diet, as even fewer carbs are allowed on the keto diet.)
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LOVE keto! I started January 23rd and have lost 17 lbs!! One more lb and I will have lost 10% of my body weight. I am so excited about these results and feel great! I wish I had taken before pics, but people are noticing. I was “winging” keto for most of this time, not truly counting macros. Just yesterday I downloaded carb manager and boy was it eye opening! I feel I am now better equipped to make this work. Most importantly, I’m excited to see what my A1C is next month. By my lab values, I am a diabetic. It runs rampant in my family. I do not want to have to go on medication…hoping to get things under control with diet and exercise. I am so thankful for all the wonderful resources online that are helping me do this and for a network of encouragement as we all try to be a healthier version of us!
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!
Hi Mona, While I can’t offer medical advice, I definitely think this bread is better for you than regular white or wheat bread. But, 5-6 pieces a day might be pretty high in calories and displace other nutrients as a result. I usually recommend focusing on a diet of whole foods, especially vegetables, eggs, meat, and healthy fats, with smaller amounts coming from nuts, nut flours, dairy and fruit. Of course each person’s needs are different and your doctor would know better than me what is best for you.
“We need to look really carefully at what are the healthy compounds in diets that provide protection. Low-carb diets that replace carbohydrates with protein or fat are gaining widespread popularity as a health and weight loss strategy. However, our data suggests that animal-based low carbohydrate diets, which are prevalent in North America and Europe, might be associated with shorter overall life span and should be discouraged
I make this recipe ALL the time. It’s so good and I’m always bummed out when run out of it. Luckily it is so quick and easy to make. It’s a great low carb cereal and I always double or triple the recipe. (Note…I use half the butter per batch and just mix it longer in my food processor until it all comes together and it comes out perfect every time.)

Shirataki noodles are available in many shapes -- spaghetti, fettucini, macaroni -- and can be purchased plain. Products like Miracle Noodle and NoOodle Noodles sell this type, which tends to be extra-slippery, nutritionally void (they are mostly made up of water) and close to calorie-free. Other brands, like House Foods and Nasoya's Pasta Zero blend the yam flour with tofu or chickpeas, which adds just a few calories and grams of carbohydrates and fiber.
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. 

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.

Overweight individuals with metabolic syndrome, insulin resistance, and type 2 diabetes are likely to see improvements in the clinical markers of disease risk with a well-formulated very-low-carbohydrate diet. Glucose control improves due to less glucose introduction and improved insulin sensitivity. In addition to reducing weight, especially truncal obesity and insulin resistance, low-carb diets also may help improve blood pressure, blood glucose regulation, triglycerides, and HDL cholesterol levels. However, LDL cholesterol may increase on this diet.
Some health experts recommend people get between 45 and 65 percent of their daily calories from carbs, with more active people erring on the higher side and less active people eating fewer carbs. For example, an active woman between the ages of 19 and 25, who is aiming to maintain weight, should consume about 2,600 calories that include 293-423 grams of carbs a day. They should then get 15 to 25 percent of calories from fat and protein.
If you are low carb and nut-free, coconut flour may be one of your best options for low carb and keto baking. Still, it’s not an easy flour to work with, especially if you are new to this low carb diet thing. So before you start, I suggest you read my primer on How to Bake with Coconut Flour. You can’t just sub in coconut flour for regular flour or for other low carb flours. It’s very dense and it requires an inordinate amount of eggs to bake properly, so direct substitutions will result in utter failure!

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. 

Taken together, these results demonstrate a positive effect of LCD/KD on body composition. While KD may not be superior to other dietary strategies aimed at weight reduction, the evidence does suggest that it may be equally effective. Nevertheless, the International Society of Sports Nutritionists, in their Position Stand on the effects of diets on body composition, suggest the KD holds little benefit over higher CHO diets, with one notable exception; KD may enhance appetite control (1).
One of the staples of low-carb diets is protein. Lean meats like fish, chicken, beef, and pork are all wonderful protein sources that are sure to satisfy your cravings. Eggs can be incorporated into meals at any time of day and contain six grams of protein, which makes them perfect as a pre-workout snack, too. Vegans can replace meat with plant-derived protein products like tofu and tempeh. When you assemble your meals, keep in mind that protein should take up roughly one-fourth of your plate.
Ginger Vieira has lived with Type 1 diabetes and Celiac disease since 1999, and fibromyalgia since 2014. She is the author of Pregnancy with Type 1 Diabetes & Dealing with Diabetes Burnout & Emotional Eating with Diabetes & Your Diabetes Science Experiment. Ginger creates content regularly for Diabetes Strong, Healthline, HealthCentral, DiabetesDaily, EverydayHealth, and her YouTube Channel. Her background includes a B.S. in Professional Writing, certifications in cognitive coaching, Ashtanga yoga, and personal training with several records in drug-free powerlifting. She lives in Vermont with her husband, their 2 daughters, and their dog, Pedro.
I made these tonight for supper (just finished eating) and they were fantastic! I simmered them in a mixture of chicken broth, soy sauce, hot sauce, garlic, and ginger, then added some leftover cooked veggies and chicken for an eastern-inspired chicken noodle soup. I didn’t find the noodles eggy, but it wouldn’t bother me if they were because I love me some eggs. I didn’t change a thing in the recipe (yes, I actually DID use the vital wheat gluten! 😀 ). I know I’ll be making these on a regular basis now – I think I’ll be riffing on the classic tuna noodle casserole later this week. Thanks so much for a wonderful recipe!
Made this now and it came out so good!May be not so crunchy but it works, didn’t have macadamia nuts so I omitted that and added coconut shreds at the end of my food processing amd drizzled sugar free chocolate syrup on top before baking to give it that chocolatey smell and holy cow this th ing won’t last!my macros may be off because I subbed things but who cares! It’s low carb anyway. Thanks alot
Yes, I love Dr Berg. It is because of him I found you while searching for sugar-free recipes. I LOVE your recipes and my picky husband and son do as well. My husband was having joint issues and putting on some fat in his middle. Since starting Keto he has trimmed down and has much less joint pain. I feel so much better on a Keto diet. Thinking is more clear, more energy, less body aches and pains and much less fatigue. I have a long way to go. The diversity of your recipes make it so much easier to stick to the Keto lifestyle. I am a big fan and really appreciate your work. 🙂
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.

I doubled the recipe. Accidentally added 3tsps baking powder. Also added 1/4 cup ground flax, 1/4 cup sesame seeds, 1/2 cup slivered almonds. I then mixed it for 3 minutes in my stand mixer. I baked the bread for 60 min and then added 10 and then another 10more. I used a thermometer and let it get to 200 degrees internal temperature.. That’s what I use for regular bread and seems accurate for your recipe. I’ll try to send a picture. It looks like bakery bread and tastes delicious. My family who are Leary of myGF and grain Free experiments love this bread!!!!
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.
Everyone responds to different levels of carbs, fat, and protein differently. It’s not enough to just eat what you think is a low amount of carbohydrates. Your metabolic history, daily activities, or any other factor may mean you can only tolerate 25 grams of carbs per day before getting kicked out of ketosis whereas someone else can tolerate up to 100 grams of carbs per day.
I have found that cast iron skillet works best with recipes like this since they heat evenly and can go straight from the stove top to the oven. I have cast iron skillets that used to be my grandmother’s. Cast iron lasts forever and they are very affordable. However, they aren’t necessary to prepare this recipe.  Any kind of oven save skillet will work just fine.
If you are wondering what the heck a daikon radish is, don’t worry, I was in the same boat this time last year. My first experience with daikon radish was in my CSA box. I actually got a purple daikon radish and had absolutely no idea what to do with it. So I pulled out all my cookbooks and found a recipe in my Inspiralize Everything cookbook (affiliate link).
Also, I wanted to let you know what a fabulous addition your recipes were to our Christmas. I made the orange spritz cookies which were well received by those with diabetes, my gluten free friends, and everyone! I made them Christmas Eve. Christmas morning, I made your apple coffee cake and it was fab along with eggs, sausage and fruit. Thank you so much!
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.
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.
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!
This was amazing!!! So I had to try a chocolate/peanut flour (Reese puff) variation for my husband and, Nailed it! I followed yor recipe but subbed the almond flour with peanut flour and also added a couple of tbsp natural peanut butter and 1tbsp unsweetened cocoa. Then baked it for 20 minutes. Once out of the oven I then sprinkled it with a combo of 3tbsp of Swerve and 1tbsp of unsweetened cocoa powder. Oh my!!! Thank you for making breakfast fun again! You’re awesome 🙂
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
These are amazing! I only had almond meal instead of almond flour and didn’t have a donut pan so I used a muffin pan. I was surprised at how light and fluffy they were, and the taste! Oh my!! I was so wrapped I made another batch today but just left them plain with no coating and they were divine. I also froze some yesterday and thawed one and they freeze excellent. Thank you Maya!
Overweight individuals with metabolic syndrome, insulin resistance, and type 2 diabetes are likely to see improvements in the clinical markers of disease risk with a well-formulated very-low-carbohydrate diet. Glucose control improves due to less glucose introduction and improved insulin sensitivity. In addition to reducing weight, especially truncal obesity and insulin resistance, low-carb diets also may help improve blood pressure, blood glucose regulation, triglycerides, and HDL cholesterol levels. However, LDL cholesterol may increase on this diet.
I’m excited to try these 🙂 Love pasta but am low carb, so these look perfect. I have a suggestion for cutting – try using an herb cutting wheel (herb mincer), this would give long, thin pieces and uniform too. I also have a question – can I use a hand or stick blender? I have a Vitamix but hate that I always have to leave some bits behind b/c I can’t get it all out from the bottom (but I see the batter is thin, so this might not be a problem?)
I was quite high in protein and ate a moderate amount of fat.  It was just right since I was maintaining my weight, but not low enough to firm, tone and see the muscle I wanted to achieve. I’ve been seeing a trainer twice a week for the last year for full body workouts, but just wasn’t satisfied with how my body was responding. I recently decided a keto diet might be best to really achieve the tone and muscle I was looking for.
1. These cookies are lightly sweetened. If you want them sweeter add more Sukrin Gold (2 tbsp) or add a little stevia glycerite (1/4 tsp) and taste. 2. All ovens are different and baking temps and/or times may need to be adjusted. If you have a wall oven, you might want to cook at 325 degrees F. The cookies might have to go a little longer if you do. 3. Be careful not to pack the almond flour and oat fiber. Packing ingredients leads to using more and can result in dry baked goods. 4. For a flatter, softer cookie use 4 oz of sliced almonds instead of 5 ounces and bake for slightly less time. Also use a room temperature egg instead of a cold egg. 5. Ingredient substitutions may affect texture, moisture content, and cooking time.

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.
According to the Institute of Medicine, women should get 21 to 25 grams of fiber a day and men 30 to 38 grams a day, so it behooves you to know where the big numbers are. And, it turns out, lots of those big numbers are in foods that are naturals for the most important meal of the day—breakfast. Use the morning meal to jump-start your fiber intake and you'll find the recommended amount becoming a realistic goal.
Maintaining a healthy weight has never been easy for me. I’ve struggled with sugar addiction and weight gain since I was a teen. You can read about my whole journey here and see Before pics as well. But since I’ve been low carb over the last 4 years I’ve been able to easily maintain my weight. Now with keto, I’m hoping to change my body even more. I may not lose “pounds” but just seeing these results shows the scale number is just one measurement and to me the body fat number is more important.
Hwu believes risks of cardiovascular disease and diabetes — which are both associated with high blood pressure, glucose and cholesterol — may be reduced by following the ketogenic diet, based on research. A recent study from Johns Hopkins found a ketogenic diet was not only safe, but effective for adults who had certain severe forms of epilepsy, supporting previous research.

Fiber is an important part of a healthy lifestyle because it helps you feel full sooner and longer and minimizes the impact of carbs on your blood-sugar and insulin levels, making weight management easier. A high-fiber diet also reduces your risks for a host of ailments, including heart disease1, digestive disorders2, diabetes3 and certain cancers4. Of course, if regularity is your problem, fiber is your friend. All that's pretty impressive for something you don't even digest.
There’s nothing like pouring a bowl of low carb cereal with almond milk for an easy morning breakfast. These low carb granola and low carb muesli recipes are made from nuts and seeds resulting in a nourishing sugar free, gluten free, and grain free breakfast option. Because they are very nutritionally dense, enjoy a small portion. Enjoy a spoonful on full fat Greek yogurt or ice cream.
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.
This was a great read. I aim to restrict carbs always because I believe most are why the American population is obese. I would very much like to hear more about carb restriction excluding the discussion on processed meats and processed high salt content foods because I consume neither. I also don’t consume dairy or eggs. So can you provide some substance.
Must say, however, that the shape of choice (for most pasta-like results) are the cavatelli. Both because the ridges help the sauce to stick better, and for the resulting texture and mouthfeel. Though you’ll need to procure a (9 bucks!) cavatelli & gnocchi board. Cavatelli are very similar to gnocchi in shape (which you can make too!), though slightly thinner and with more of a bite. 

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.
Things have changed. I discovered Keto a year ago, and it has made a significant improvement in my health – WHEN I follow it. It’s not that easy sometimes. I need inspiration and support, as we all do. I know this is your business but it also seems like a life mission. Some days when I am tempted to consume stuff that I know will make me feel bad later, I think of you and all the resources you provide and all the good stuff that will make me feel more energetic, alive, and able to do my part in the world.
Carbohydrates are a good source of quick energy to fuel your body's natural functions and keep you going during busy days. They have gotten a bad reputation in the fitness and weight-loss worlds, though, because many typical carbs that people take in are starchy, sugary, salty and contain no useful nutrition. Choose the right kind of low-carb cereal and you can enjoy a quick and convenient breakfast or snack entirely guilt-free.
Also, I wanted to let you know what a fabulous addition your recipes were to our Christmas. I made the orange spritz cookies which were well received by those with diabetes, my gluten free friends, and everyone! I made them Christmas Eve. Christmas morning, I made your apple coffee cake and it was fab along with eggs, sausage and fruit. Thank you so much!
Hi Paula, Sorry that you were disappointed. The color likely has to do with the brand of psyllium husk powder; some of them turn purple when baking, though this is not harmful. The brand I use is linked on the recipe card and does not turn purple (as shown in the pictures). Regarding taste and texture, I’d love to help troubleshoot, if you can describe what issue you are seeing.

This was amazing!!! So I had to try a chocolate/peanut flour (Reese puff) variation for my husband and, Nailed it! I followed yor recipe but subbed the almond flour with peanut flour and also added a couple of tbsp natural peanut butter and 1tbsp unsweetened cocoa. Then baked it for 20 minutes. Once out of the oven I then sprinkled it with a combo of 3tbsp of Swerve and 1tbsp of unsweetened cocoa powder. Oh my!!! Thank you for making breakfast fun again! You’re awesome 🙂

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.


As ingested CHO is broken down by the stomach and absorbed through the small intestine, rising blood sugar creates a feedback loop which results in secretion of insulin. The primary role of insulin is to “dispose” of excess blood sugar by signaling tissues to “uptake” more glucose from the circulating supply. In this manner insulin serves a prominent role in glucose regulation. This concept also provides the basis for the glycemic index, a concept which attempts to quantify the impact CHO foods have on blood sugar response. For example, foods rich in simple CHO (i.e., “sugars”), which are absorbed quickly, trigger a rapid rise in blood sugar (and subsequently insulin response), whereas foods rich in complex CHO, such as fiber-rich legumes, exert a relatively blunted response on blood glucose.
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