Oh my goodness…..I don’t usually post on blogs recipes, but i have to make an exception for this one! These were so incredibly good!!! My daughter wanted to make fired pancakes for dinner, so I found this recipe and she fried them up. These were amazing! Not eggy, and the texture was great. After trying these I was thinking that maybe it would be a good batter for fried pickles or zucchini. I am going to experiment. This is such a great recipe! Thank you so much. Now I can have pancakes again! 


A lot of people take their macros as a “set in stone” type of thing. You shouldn’t worry about hitting the mark every single day to the dot. If you’re a few calories over some days, a few calories under on others – it’s fine. Everything will even itself out in the end. It’s all about a long term plan that can work for you, and not the other way around.
Poor diabetes management is a leading trigger for DKA. In people with diabetes, missing one or more insulin dose, or not using the right amount of insulin, can lead to DKA. An illness or infection, as well as some drugs, can also prevent your body from using insulin properly. This can lead to DKA. For example, pneumonia and urinary tract infections are common DKA triggers.
Holy crap! These taste AMAZING! I usually hate the taste of sweetener but these pancakes were awesome. Currently eating as a wrap as suggested in the 3-day meal plan for keto and still delicious. The only issue: it was a little tricky to flip without breaking, but my bf quickly corrected this by turning up the heat a little and about 2 minutes on each side was right/they weren’t breaking anymore. They are a little flatter than traditional pancakes but they make up for it in taste! I am impressed and excited to have these as an option on our keto journey. I’m also considering trying these as tortillas! (Not sure if there’s already a recipe that has done it.) Thank you so much Mellissa!!
February 3rd is fast approaching. The stadium in Atlanta is ready for action. Are you planning a game day gathering to cheer on a team? Nourish your Super Bowl Sunday crowd with low-carb and keto offerings that will delight every fan. Our recipes will help you create low-carb, keto, and gluten-free dishes that taste like classic party fare. Plus, we have dairy-free and vegetarian options, so there can be something on the table for everyone. Just great real food to enhance the game of the year. What could be better?
Most low-carb diet authors don't recommend bothering with it. Even many of those who think a ketogenic diet is a good thing just assume that a very-low-carbohydrate diet (under about 50 net grams of carbohydrate) is ketogenic. On the other hand, many people have found that monitoring their ketones, at least for a while, provides valuable information.
When your cells don't get the glucose they need for energy, your body begins to burn fat for energy, which produces ketones. Ketones are chemicals that the body creates when it breaks down fat to use for energy. The body does this when it doesn’t have enough insulin to use glucose, the body’s normal source of energy. When ketones build up in the blood, they make it more acidic. They are a warning sign that your diabetes is out of control or that you are getting sick.
For someone who has been on a low carb diet for 3 months I absolutely loved these very first time I need them. my husband said he would have preferred to have the real thing but he is still a carb loader. Tthe second time I made them I cook them in the same pan I had just cook the bacon in. We both enjoyed them very much. I mixed my bacon in with my pancakes. It reminded me of when I use to go to fast food restaurants and get the bacon pancake and egg platter mix it all together pour syrup on everything and eat it all up. I felt like I was being bad. :)
When you said the following my inhibitions dropped to zero. Probably because I just could not stop laughing, and the reality at the base of your putting it this way -“Don’t obsessively plan everything and overwhelm yourself so it feels harder than it has to. This may be controversial for some, but I’m here to tell you not to worry about calories, or nitrates, or Omega 3 vs Omega 6, or if the meat you’re eating skipped about on acres of lush pastureland, while being hand fed organic vegan feed by the tiny perfect hands of 1000 virgin milkmaids.”
I found this recipe the other day and thought it would be great for the slow cooker on one of my long work days. So I got up did my prep work so when I came home for lunch I could just throw it in the slower cooker set the timer and it would be hot and ready when I got home. Six and a half hours later I came home grabbed a bowl of chili and threw it out. Cooking it that long in the slow cooker turned the texture of the meat into mush with a strong tomatoe taste. I will try this recipe again but I will either use my instant pot or just cook it on the stove top. I will also reduce the amount of tomatoes. Thank you for recipe.
Matcha is like green tea but better — much better. This is because it is derived from the same plant as green tea but cultivated and processed differently. As a result, matcha is packed with more antioxidants and caffeine which both give it the ability to reduce cell damage, improve liver health, enhance cognitive function, prevent cancer, and boost weight loss.
"You can find a lot of "fat bomb" recipes on the Internet," Wittrock says. "These are very good at satisfying your sweet tooth, and are a great way to increase fat consumption without going over on protein. Also, I'm a huge fan of salted pumpkin seeds and salted sunflower seed kernels. Believe it or not, pork rinds are also a very good keto snack."
Tried these today as part of your 3 day kickstart and they were amazing! Sadly, I thought I had SF syrup in my house but apparently someone decided that it wasn’t for them and threw it away. So being the creative person that I am, I placed a slice of bacon down the center of the pancake, drizzled SF chocolate syrup on the bacon and then wrapped them up. VERY TASTY!
The keto diet is known for its extremes. “By nature, the keto diet isn’t fully balanced,” says Keri Glassman, RD, a nutritionist in New York City. Just look at the ratios in a usual keto diet food list: People on a keto diet aim to eat upwards of 80 percent of their calories from fat. They’ll also eat very few carbs. So, for the most part, you’ll skip out on fruits, legumes (like beans and lentils), most dairy, starchy vegetables, and whole grains.
Statistical differences between body weight, total cholesterol, HDL cholesterol, LDL cholesterol, triglycerides, level of fasting blood sugar, and urea and creatinine levels before and after the administration of the ketogenic diet were analyzed using a paired Student’s t test using the Stat-view version 4.02 (Abacus Concepts Inc, USA). Weight, BMI and all biochemical parameters are expressed as mean ± SEM.
Nonsteroidal anti-inflammatory drugs (including ketorolac) may rarely increase the risk for a heart attack or stroke. This effect can happen at any time while taking this drug but is more likely if you take it for a long time. The risk may be greater if you have heart disease or increased risk for heart disease (for example, due to smoking, family history of heart disease, or conditions such as high blood pressure or diabetes). Talk to your doctor about the benefits and risks of taking this drug.
Buffalo wings are a favorite with many families for a delicious hands-on meal for lunch or served with a salad for a lighter dinner. These ones have a good kick from the hot sauce and are very, very moreish! If you can’t get Frank’s hot sauce, just use your favorite one but it may not be as thick. If this happens you can put it in a pan on the stove and reduce to increase the thickness.

I am brand new to this Keto diet stuff! I have been searching for the best blog or site and this is just outstanding! I can’t wait till I can buy your books. This is the first time I saw food ideas I actually liked (piky eater alert). I am going to try the 3 day start plan right after I get back from camping. Thank you so much for putting this all together and I will be trying more than just the 3 day I am sure!
I use grass fed butter, (1 tbsp), Dr. Axe Collagen Bone Broth (tasteless) 1 scoop, is about 2 tbsp, 1 to 2 tsp of organic coconut oil, 1/4 tsp of organic ceylon cinnamon, and sometimes but rarely, 1 tbsp cacao powder for a mocha flavor. Pour the hot water out of the heated blender jar, add hot coffee (8 oz for me) and all other ingredients and blend on high for about 15 seconds. Pour hot water out of large coffee mug, and pour in Keto coffee from blender. That should keep your coffee hot, creamy and flavorful. I love it!
In a recent study in the Journal of Sports Medicine and Physical Fitness, Weiss and his colleagues found that participants performed worse on high-intensity cycling and running tasks after four days on a ketogenic diet, compared to those who’d spent four days on a high-carb diet. Weiss says that the body is in a more acidic state when it’s in ketosis, which may limit its ability to perform at peak levels.
"It was extremely difficult," he recalls. "You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes. Now, all of a sudden, you're eating 200 grams of fat per day. There is a huge psychological component to conquer before you can become successful with the keto diet. In the beginning, it's like trying to convince people 1,000 years ago that the world is in fact round, not flat."
Some keto dieters experience bad breath, discerningly fruity or similar to nail polish remover. Besides the odor, this might be positive—it's an indicator of a body in ketosis. However, it's usually reported to go away within a week or two, once the body adapts to the new metabolic state it is in. Maintaining good oral hygiene, increasing water intake, and using gum or breath freshener can help mask or reduce the smell in the interim while the body is still adapting. 
The discovery of many appetite-related hormones provided molecular basis for appetite control, decreasing the relevance of the metabolites hypothesis (Karatsoreos et al., 2013). Recently, Sumithran et al. demonstrated that there is a long-term persistence of changes in some peripheral hormones involved in food control (Sumithran et al., 2011). In this study, they found a significant difference in mean levels of many food intake-related hormones 1 year after the cessation of weight loss via the hypocaloric diet. There was a long lasting decrease of anorexigenic compounds: leptin, PYY, cholecystokinin, insulin, and pancreatic peptide and an increase of the orexigenic molecule ghrelin. Moreover, they found that hunger remained elevated 1 year after diet cessation. In a successive study the same group investigated hunger-related hormones after 8 weeks of KD, demonstrating that during ketosis the increase of ghrelin (a strong stimulator of appetite) was suppressed (Sumithran et al., 2013). These results are consistent with those of Ratliff et al (Ratliff et al., 2009), who found no significant change in fasting plasma ghrelin after 12 weeks of VLCD.
I make my coffee with MCT oil and Integral Collagen as well, but instead of butter (which I can’t take on an empty stomach), I put a teaspoon of powdered whey protein in. I do an intermittent fast each day from about 8-9:00 pm until 1:30 the next day, so this coffee really gets me through the morning. I drink it while I’m doing my makeup and then drink a cup of regular coffee when I get to work. The collagen has thickened up my hair like crazy in the past year and I recommend this to all my friends who want to go low carb, try fasting or just want great hair and nails!

Ketoconazole can have negative side effects that you should be aware of before using it. One of the most common side effects is skin irritation, which can take the form of pimple-like bumps where it’s used. In some individuals, it may also cause either oiliness or dryness of the hair or scalp, abnormal hair texture, or discoloration. It can cause permed hair to lose its curl as well.
Experts warn that the diet is extremely restrictive and not sustainable, and that it can lead to nutritional deficiencies, high cholesterol, or a serious condition called ketoacidosis. But even before long-term problems set in, many people who try the diet report other unpleasant side effects. These side effects even have a name in the weight-loss world: keto flu.
These little morsels are just divine. It’s like biting into bacon wrapped cheesy bread that’s soft and gooey in the middle and nice and crunchy on the outside. I literally ate 17 of these in the same day because they were just that good – I couldn’t stop with just 1. I highly recommend these for special occasions – where you might be serving appetizers or need snacks available to people.

Hey quick question. I’m not sure if you’ve answered this before, but I have made this bread numerous times successfully. Thank you. The question being, what do you think about using Greek yogurt? I’ve started buying a Greek yogurt that is advertised to be used the same as sour cream. It’s in a squeeze pack. It’s thick just like sour cream. Full fat. Anyway just curious to see if you think I could possibly use this.
This is fantastic! I decided to add oregano and garlic and it was delicious. I ate two pieces for dinner, and dipped them in Mid’s pizza sauce, which is low cal and low carb. It was like pizza sticks. Yum! Mine browned beautifully, was cheesy and delish. Not sure how this would be eggy tasting for people with so much else in the bread. The only time I have eggy taste is with smaller recipes. Anyway, this is a keeper, and I will make again!

Beware of added sugars or high-glycemic sweeteners in spice blends or condiments, but other than that, it’s fair game for keto. In spice-heavy dishes, carbs can add up, but don’t drive yourself crazy worrying about your teaspoon of turmeric. Check labels for additives like sugars, milk solids, potato starch, corn starch, or MSG, or make your own blends at home. Table salt often contains undisclosed fillers and anti-caking agents, so it’s best to opt for sea salt or Himalayan pink salt instead.
That’s not to say everyone starting out on a keto diet ends up wholly incapacitated for days. “You might find that you fatigue more quickly or that exercise seems harder than normal,” says Seattle-based nutritionist and Academy of Nutrition and Dietetics spokesperson Ginger Hultin, MS, RDN. Your body might also have an easier time transitioning (read: fewer symptoms) if you were already eating a relatively low-carb diet, Mancinelli explains.
Hi Pamela. I’m so glad you are happy with the recipe. The baking time would be less and would also depend on if you were making muffin sized cheesecakes or smaller 3-4 inch cheesecakes. What I would do is look for similar sized recipes (“mini cheesecakes”) and see how long they are being baked. Then I would check 10 minutes before they are supposed to be done. I hope this helps. -Kim
As I wrote in op-eds for the Wall Street Journal61 and Medscape,62 the Lancet Public Health study is based on very thin data. The questionnaire underlying the report left out questions regarding popular foods, such as pizza and energy bars, and did not consider alcohol consumption. Moreover, the “low-carb” diet group in this study included people eating up to 37% of calories as carbohydrates—not low-carb according to the latest science. Ultimately, this is the kind of data that can show association but not establish causation, which means it is the kind of data one can use to generate hypotheses but not prove them. This kind of data would never be considered sufficient to approve a drug, for instance. The same standards should be applied to diet. Quite a few researchers, including myself, had our critiques published in Lancet Public Health.63 The authors replied but did not respond to most of the criticisms.

Breakfast granola is super easy to eat when you're heading off to the office and need a quick bite. (You can also just pour a serving into a plastic bag to eat once you get to work.) Often, though, granola's sugar and carb count is off the charts, which can make that "healthy" breakfast not-so-great for you—or your ketosis. Instead, this keto granola is high in good fats and low in carbs, so you can have your cereal and ketosis too.
Eggs have gotten some bad press in the past, but according to Franziska Spritzler, R.D., a certified diabetes educator in Huntington Beach, California, "eating whole eggs has been shown to modify blood cholesterol in a way that actually reduces risk of heart disease and stroke." She adds that eggs are also a great source of choline, which is necessary for brain and liver health.

Upon starting the diet, some patients report symptoms like fatigue, headaches, and muscle aches. However, these short-lived symptoms are, in fact, a sign that the diet is working, and the body is switching over from burning glucose as fuel to burning fat. This transition involves upregulating certain enzymes and down-regulating others; it is a profound shift for the human body that can have uncomfortable symptoms. However, these side effect usually last only 3-4 weeks. They can be ameliorated in most cases, by drinking several cups of bouillion broth during the day until the transition is completed.15
These were good but the texture was weird, they didn’t turn “golden” and they are only “crispy” around the edges; barely. I even cooked them longer to see if they’d turn golden around the edges or anywhere else and ended up baking them for well over 20 minutes. I gave up on getting them to brown/turn golden. Flavor was okay, although the cream cheese did make them interesting. HOWEVER— The next batch, I chopped up a dark chocolate & almond Keto bark and added it to the mixture like chocolate chips. Texture still weird and sort of dry but taste greatly improved! Just not a huge fan of almond flour I guess… Hopefully I get used to one day. Thank you for the recipe though.

One of the mechanisms of a ketogenic diet in epilepsy may be related to increased availability of beta-hydroxybutyrate, a ketone body readily transported through the blood-brain barrier. In support of this hypothesis, it was found that a ketogenic diet was the treatment of choice for glucose transporter protein syndrome and pyruvate dehydrogenase deficiency, which are both associated with cerebral energy failure and seizures (26).
Meanwhile, more than 70 trials have examined the health effects of a low-carb diet. They attest to the benefits64 associated with ketosis and low-carb diets, including a reduction in body weight and body mass index, improved cardiovascular risk factors including blood pressure, and the reversal of Type 2 diabetes. It is virtually impossible to imagine that a diet with so many health improvements in the ‘near term’ (2 years) could ultimately shorten life—and the study authors offer no possible mechanism to explain how this might happen.

The chemical reagent is very sensitive to moisture, including what's in the air. It's important to keep the lid of the container tightly closed at all times, except for when you're getting a strip to take a reading. Make sure your fingers are dry before you go digging in! They also have an expiry date, so make note of this when you purchase the strips ... that's for the UNopened package. Once opened, they have a shelf-life of about 6 months -- you may wish to write the date you opened on the label for future reference.

Indeed, there are numerous types of the keto diet out there. Grieger says some of her clients who have tried it simply eliminate grains and fruit, and increase their fat intake with foods such as nuts, oils, bacon, and avocado. But the popular form of the plan calls for getting 70 to 80 percent of your calories from fat, 20 to 25 percent from protein, and 5 to 10 percent from carbs.


Just mixed my first loaf of keto bread and it is major disaster. I measured carefully, put ingredients into food processor and instead of coming out looking similar to a cake dough, it looked more like a pie crust dough. I added a bit more vinegar and more butter, but it just became a buttery dough. So I mixed as best I could. No telling what will come out of the oven. Any thoughts for my next try??? Perhaps not add the coconut flour, or hold back some of the almond flour. What do you think.

Looking for a classic breakfast recipe that’s been transformed to fit this routine? Say hello to this option from Food Faith Fitness, which outlines how to make beautiful blueberry muffins within the keto guidelines. It all comes down to the unexpected additions of monk fruit, almond flour, and unsweetened applesauce, which are mixed in with baking powder, sea salt, and the obvious fresh berry. “Stick to nut flours—hazelnut, cashew, etc.—and you’ll have success,” she says.
You may be under the impression that a frittata is a “breakfast only" item. Let me tell you with certainty that anytime is a good time to eat a frittata. Especially when it’s a fiber-packed BLT frittata! Well, bacon, kale and tomato frittata to be precise.This frittata is simple to whip up for an easy brunch and even better on those nights when you have no time or energy for dinner! The classic flavors of a BLT with fresh tomatoes and salty bacon are perfectly paired with pan-fried kale. ...
In a mixing bowl, add the cream cheese and the sour cream together, along with the vanilla essence, sugar substitute (natvia) and the lemon zest. Add 1 Egg to the bowl and begin to mix together (I use electric beaters to get a good consistency). As the mixture begins to mix slightly, add another egg and continue to mix. Add the last egg and continue to mix.
I bought a waffle iron today just to make this recipe. It did not disappoint. I made the 1st two waffles following recipe but omitted sweetener and vanilla. Perfection. I made the 2nd two and added crumbled bacon. Perfection again. The last single one I added a dash of heavy cream back into mix, 1/8 cup shredded cheddar and a couple shakes of garlic salt. I felt like I cheated!! Thank you so much for the recipe and for publishing all the comments. No need to find another pancake waffle recipe. This one rocks!
My cousin and his family have been eating this way for a few months and are quite inspiring. I would love to start this, but I am breastfeeding my six month old and plan to continue breastfeeding for at least another six months. Is this way of eating healthy for a breastfeeding mama? If it is, should I expect the same withdrawal symptoms to happen to my baby?
Let’s be honest – not all keto recipes are created equal and you don’t want to waste your time or your precious ingredients on desserts and treats that don’t live up to the hype. You want reliable recipes that don’t taste like they are low carb. You want desserts that will impress even the most diehard carboholic. You want keto desserts that no one will know are good for them. Unless you choose to tell them. And that, my friend, is up to you. It can be our little secret.
After about two to seven days of following the keto diet, you go into something called ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy. That's when you start making ketones, or organic compounds that your bod then uses in place of those missing carbs. At this point, your body also starts burning fat for more energy, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.
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