Table of Contents

The KetoDiet book is split into two sections: The first section is a complete guide to the Ketogenic diet, while the second includes all the low-carb recipes.

Section 1: The Ketogenic diet guide

This section provides a complete guide to the ketogenic diet based on the most recent research. The guide explains the science behind the ketogenic diet and offers practical solutions that will benefit both beginners and advanced keto-dieters.

Section 2: Recipes

In this section, you will find 165 low-carb, grain-free, gluten-free and sugar-free recipes organised in categories. I always choose natural organic ingredients and many of my recipes are paleo-friendly. They include photos, healthy suggestions and nutrition facts to help you make the right choices.

Recipes are organised by category to make them easy to find. Some of the 165 unique recipes appear in multiple categories. You can also find recipes using the search function on your Kindle.

Section 1: The Ketogenic Diet Guide

Introduction

What is KetoDiet?

Why use KetoDiet?

Who is KetoDiet for?

Getting Started

What is ketosis and why is it good for you

Types of Ketogenic diets

Standard Ketogenic Diet (SKD)

Targeted Ketogenic Diet (TKD) - Old Approach

New Approach: TKD alternative with no extra carbs

Cyclic Ketogenic Diet (CKD)

Restricted Ketogenic Diet for Therapeutic Uses

Summary

All you need to know about carbs

Types of carbs in ketogenic diets

Total carbs vs. net carbs

Two ways for you to find out your Net Carbs limit

Very low-carb diets

Is a VLC diet suitable for everyone?

VLC diets may be deficient in some nutrients

How much protein should I eat?

Total weight vs. Body fat percentage

How much fat should I eat?

Measuring Ketones

Blood ketone meter

Ketosis detection strips (Ketostix)

Observation

Why are Ketostix Inaccurate?

More Helpful Tips

Should I count calories?

Maintenance calorie level

Calorie deficit and setting the right levels

Drink Water!

After you lose weight...

Benefits and side effects of ketogenic diets

Main benefits

Main side effects

The exercise issue

Aerobic exercise - cardio

The best approach for weight loss

No time for exercise? Plan for it

What if I cannot lose weight?

Common mistakes

IF (Intermittent Fasting)

HFF (High Fat Fasting)

HIIE (High-Intensity Intermittent Exercise)

So, what should I eat?

Food very low in carbs (eat freely)

Food low in carbohydrates (eat with consideration)

Food with average carbohydrates (eat occasionally)

Food rich in carbohydrates, factory-farmed meat and processed foods (avoid completely)

Nutrition Facts

Oils & fats

Sugar - the diet and health threat

Sweeteners

Alcohol

Recommended specialty food and supplements

Vegetables & Fruits

Meat

Vitamins, minerals & fiber

KetoDiet in a nutshell

Basic principles

Keep Motivated!

FAQ

Why is it that conventional methods don't work?

How is weight loss achieved on ketogenic diets?

Many Physicians/GPs/Dietitians are against low-carb diets. Why?

I have a high BMI, is it unhealthy?

I have high cholesterol, is it unhealthy?

What is the difference between a low-carbohydrate diet and a ketogenic diet?

What is insulin and what does it do?

How often and how much should I eat?

How long does it take to get to ketosis?

What is keto-adaptation?

Is long-term ketosis safe?

How much weight could I lose and how fast?

Is it safe to lose weight quickly?

Can vegetarians or vegans do ketogenic diet?

Is it ok to eat more protein than fat?

Is ketosis dangerous?

Do I need to take fiber supplements?

Does ketogenic diet cause vitamin and mineral deficiency?

How is it with ketogenic diet and liver/kidney failure?

Aren't high-fat diets unhealthy?

Isn't eating so much fat going to make me fat?

What is the minimum amount of carbohydrates I should eat?

Are carbs on TKD going to put me out of ketosis?

How about eating at work? Can I eat in restaurants?

How to satisfy the ketogenic diet sweet tooth?

What may put me out of ketosis?

More ketones, more fat loss?

Is it harmful or beneficial to have carb up days / cheat days every now and then?

How about soaking nuts and seeds?

How about nitrates in bacon, are they safe?

Do I have to exercise to lose weight?

Do I have to get my exercise in all at once?

Recommended sources of information

Online communities

Video presentations & documentaries

Books

Section 2: Recipes

Breakfast

Almond & vanilla protein bars (3.2g of net carbs per serving)

Avocado & salmon stacks (7.5g of net carbs per serving)

Avocado lettuce cups (3.2g of net carbs per serving)

Bacon & olive omelet (1.2g of net carbs per serving)

Blackberry muffins (4g of net carbs per serving)

Breakfast ham cups (0.63g of net carbs per serving)

Cheese & chives omelet (4.4g of net carbs per serving)

Chocolate & coconut protein bars (3.3g of net carbs per serving)

Chocolate & macadamia pancakes (6.6g of net carbs per serving)

Chocolate granola (5.3g of net carbs per serving)

Chocolate yogurt with nuts (12.2g of net carbs per serving)

Chorizo spicy omelet (12.6g of net carbs per serving)

Coconut creamy porridge (6.9g of net carbs per serving)

Creamy scrambled eggs (2.1g of net carbs per serving)

Crunchy keto cereal (5.9g of net carbs per serving)

Deviled eggs (1.1g of net carbs per serving)

Egg muffins with goat cheese (1.8g of net carbs per serving)

Egg nests (1.3g of net carbs per serving)

Faux keto oatmeal (4.5g of net carbs per serving)

Fluffy omelet with raspberries (5.8g of net carbs per serving)

French breakfast buns (1.9g of net carbs per serving)

Frittata cavolo nero (3.1g of net carbs per serving)

Grain-free quiche (2.8g of net carbs per serving)

Greek yogurt with blueberries (11.5g of net carbs per serving)

Mascarpone pancake (5.1g of net carbs per serving)

Mini pancakes (5.2g of net carbs per serving)

Mocha egg cream (5.1g of net carbs per serving)

Mushroom & cheese omelet (5.1g of net carbs per serving)

No-potato hash browns (9.4g of net carbs per serving)

Nut & fruit porridge (6.4g of net carbs per serving)

Omelet Calzone (4.3g of net carbs per serving)

Orange & chocolate yogurt (12.7g of net carbs per serving)

Parmesan mini cakes (1.4g of net carbs per serving)

Poached eggs on a bed of spinach (3g of net carbs per serving)

Pumpkin & walnut muffins (3.9g of net carbs per serving)

Quick chocolate muffin (5.5g of net carbs per serving)

Red cabbage & zucchini pancakes (7.1g of net carbs per serving)

Savory cheese pancakes (4.5g of net carbs per serving)

Scotch eggs (5.3g of net carbs per serving)

Simple frittata (12g of net carbs per serving)

Strawberry protein smoothie (12.5g of net carbs per serving)

Tomato tarte tatin (6.6g of net carbs per serving)

Ultimate keto coffee (0.01g of net carbs per serving)

Zucchini patties (3g of net carbs per serving)

Main Dishes

Artichoke & mushroom salad (14.4g of net carbs per serving)

Avocado & kale salad (9.8g of net carbs per serving)

Avocado & salmon stacks (7.5g of net carbs per serving)

Bacon & olive omelet (1.2g of net carbs per serving)

Baked eggplants (11.9g of net carbs per serving)

Beef & kale cutlets (6.7g of net carbs per serving)

Beef wraps with red salsa (7.3g of net carbs per serving)

Beetroot & ricotta salad (13.2g of net carbs per serving)

Capri salad (10.2g of net carbs per serving)

Cheese & chives omelet (4.4g of net carbs per serving)

Chicken & lemon soup (9.1g of net carbs per serving)

Chicken paprikash tacos (5.5g of net carbs per serving)

Chorizo spicy omelet (12.6g of net carbs per serving)

Classic French mussels (4.6g of net carbs per serving)

Classic keto hamburger (6.8g of net carbs per serving)

Coconut prawns (7g of net carbs per serving)

Creamy pumpkin soup (15.2g of net carbs per serving)

Crispy aromatic duck with mini pancakes (9g of net carbs per serving)

Crispy Caesar salad with "avonnaise" (3.1g of net carbs per serving)

Devilled mackerel (3g of net carbs per serving)

Eggplant lasagna (7.4g of net carbs per serving)

Eggplant rolls (11.4g of net carbs per serving)

Endives with liver pâté (8.8g of net carbs per serving)

Faux spaghetti Bolognese (12.1g of net carbs per serving)

Frittata cavolo nero (3.1g of net carbs per serving)

Goat cheese salad (7.7g of net carbs per serving)

Grain-free quiche (2.8g of net carbs per serving)

Greek stuffed cabbage rolls (6.8g of net carbs per serving)

Grilled sardines (0.20g of net carbs per serving)

Grilled vegetable salad (14.6g of net carbs per serving)

Indian lamb okra (12.3g of net carbs per serving)

Indian-style chicken in sauce (9.4g of net carbs per serving)

Lamburger with blue cheese (6.7g of net carbs per serving)

Layered Chef salad (7.4g of net carbs per serving)

Mediterranean salad (7.3g of net carbs per serving)

Mediterranean-style meatballs (5g of net carbs per serving)

Mini pizza Margarita (8g of net carbs per serving)

Moussaka (9.9g of net carbs per serving)

Mushroom & cheese omelet (5.1g of net carbs per serving)

Omelet Calzone (4.3g of net carbs per serving)

Pancetta-wrapped spicy asparagus (4.4g of net carbs per serving)

Pork skewers (1.1g of net carbs per serving)

Quick prawn salad (4.8g of net carbs per serving)

Red cabbage & blue cheese salad (16g of net carbs per serving)

Red cabbage & zucchini pancakes (7.1g of net carbs per serving)

Ribeye & wild mushroom sauce (3.1g of net carbs per serving)

Roasted butterfish with herbs (1.8g of net carbs per serving)

Roasted lamb (3g of net carbs per serving)

Saffron "rice-stuffed" tomatoes (13.8g of net carbs per serving)

Salmon & spinach with lemon cream (5.5g of net carbs per serving)

Salmon patties (4.4g of net carbs per serving)

Sardines & avocado spicy wraps (3.5g of net carbs per serving)

Savory cheese pancakes (4.5g of net carbs per serving)

Scotch eggs (5.3g of net carbs per serving)

Simple frittata (12g of net carbs per serving)

Simple grilled trout (2.4g of net carbs per serving)

Slow-cooked rabbit in wine (3.4g of net carbs per serving)

Smoked salmon & avocado salad (4.8g of net carbs per serving)

Spicy Thai prawn soup (10.5g of net carbs per serving)

Stuffed round zucchini (10.2g of net carbs per serving)

Sushi: California rolls (6.6g of net carbs per serving)

Tender octopus (1.6g of net carbs per serving)

Tender venison steaks (3.4g of net carbs per serving)

Thai-style chicken in "peanut" sauce (5.9g of net carbs per serving)

Tomato & mozzarella salad (9.9g of net carbs per serving)

Tomato tarte tatin (6.6g of net carbs per serving)

Traditional Czech "Potato" salad (13.2g of net carbs per serving)

Tuna & cucumber wraps (5.9g of net carbs per serving)

Turkey, avocado & umami wraps (1.4g of net carbs per serving)

Vietnamese-style chicken salad (10.5g of net carbs per serving)

Waldorf salad (16.8g of net carbs per serving)

Warm Niçoise salad with quail eggs (4.4g of net carbs per serving)

Warm tomato & prawn salad (9.2g of net carbs per serving)

Wild mushroom sour soup (7.4g of net carbs per serving)

Zesty oven-roasted turkey (3.4g of net carbs per serving)

Zucchini carbonara (8g of net carbs per serving)

Sides

Asian-style quick asparagus salad (9.5g of net carbs per serving)

Braised kale (4.1g of net carbs per serving)

Broccoli & cauliflower purée (7.4g of net carbs per serving)

Cauliflower pesto mash (6.2g of net carbs per serving)

Cauliflower rice (aka Cauli-rice) (4.5g of net carbs per serving)

Crispy greens with home-made mayo (2.9g of net carbs per serving)

Crispy marinated asparagus (3.6g of net carbs per serving)

Eggplant fries (8.3g of net carbs per serving)

Goat cheese salad (7.7g of net carbs per serving)

Grilled mushrooms (6g of net carbs per serving)

Grilled root vegetables (11.2g of net carbs per serving)

Grilled zucchini (5.3g of net carbs per serving)

Herbed Brussels sprouts (9.4g of net carbs per serving)

Juicy green beans (10.2g of net carbs per serving)

Mediterranean salad (7.3g of net carbs per serving)

Portobello mushroom salad (9.3g of net carbs per serving)

Quick green salad (5.3g of net carbs per serving)

Shaved fennel salad (10.3g of net carbs per serving)

Simple tomato & rocket salad (3.6g of net carbs per serving)

Spiced broccoli (9.4g of net carbs per serving)

Tomato & mozzarella salad (9.9g of net carbs per serving)

Tzatziki (10.7g of net carbs per serving)

Ultimate keto buns (4.3g of net carbs per serving)

Zucchini patties (3g of net carbs per serving)

Salads

Artichoke & mushroom salad (14.4g of net carbs per serving)

Asian-style quick asparagus salad (9.5g of net carbs per serving)

Avocado & kale salad (9.8g of net carbs per serving)

Beetroot & ricotta salad (13.2g of net carbs per serving)

Capri salad (10.2g of net carbs per serving)

Crispy Caesar salad with "avonnaise" (3.1g of net carbs per serving)

Crispy greens with home-made mayo (2.9g of net carbs per serving)

Goat cheese salad (7.7g of net carbs per serving)

Grilled vegetable salad (14.6g of net carbs per serving)

Guacamole (5.3g of net carbs per serving)

Layered Chef salad (7.4g of net carbs per serving)

Mediterranean salad (7.3g of net carbs per serving)

Portobello mushroom salad (9.3g of net carbs per serving)

Quick green salad (5.3g of net carbs per serving)

Quick prawn salad (4.8g of net carbs per serving)

Red cabbage & blue cheese salad (16g of net carbs per serving)

Shaved fennel salad (10.3g of net carbs per serving)

Simple tomato & rocket salad (3.6g of net carbs per serving)

Smoked salmon & avocado salad (4.8g of net carbs per serving)

Tomato & mozzarella salad (9.9g of net carbs per serving)

Traditional Czech "Potato" salad (13.2g of net carbs per serving)

Vietnamese-style chicken salad (10.5g of net carbs per serving)

Waldorf salad (16.8g of net carbs per serving)

Warm Niçoise salad with quail eggs (4.4g of net carbs per serving)

Warm tomato & prawn salad (9.2g of net carbs per serving)

Snacks

"Peanut" butter halva bites (2g of net carbs per serving)

Almond & vanilla protein bars (3.2g of net carbs per serving)

Avocado & salmon stacks (7.5g of net carbs per serving)

Avocado lettuce cups (3.2g of net carbs per serving)

Breakfast ham cups (0.63g of net carbs per serving)

Bresaola & mascarpone rolls (1.3g of net carbs per serving)

Cauli-bread bites (4.2g of net carbs per serving)

Cheese cups with crab & avocado dip (2.7g of net carbs per serving)

Chocolate & coconut protein bars (3.3g of net carbs per serving)

Citrus meltaways (0.67g of net carbs per serving)

Coconut chocolate indulgence (1.1g of net carbs per serving)

Creamy egg spread (2.7g of net carbs per serving)

Creamy salmon & cucumber (12.9g of net carbs per serving)

Crispy bacon (0g of net carbs per serving)

Deviled eggs (1.1g of net carbs per serving)

Egg muffins with goat cheese (1.8g of net carbs per serving)

Egg nests (1.3g of net carbs per serving)

Eggplant fries (8.3g of net carbs per serving)

Endives with liver pâté (8.8g of net carbs per serving)

Grilled zucchini wraps (5.9g of net carbs per serving)

Guacamole (5.3g of net carbs per serving)

Kalamata bread sticks (4.4g of net carbs per serving)

Melon & prosciutto (7.8g of net carbs per serving)

Mocha egg cream (5.1g of net carbs per serving)

Nut crackers (2.1g of net carbs per serving)

Pancetta-wrapped spicy asparagus (4.4g of net carbs per serving)

Parmesan mini cakes (1.4g of net carbs per serving)

Quick spinach wraps (4g of net carbs per serving)

Savory cheese pancakes (4.5g of net carbs per serving)

Spiced nuts (5.6g of net carbs per serving)

Strawberry protein smoothie (12.5g of net carbs per serving)

Tzatziki (10.7g of net carbs per serving)

Ultimate keto coffee (0.01g of net carbs per serving)

Zucchini "maki" (5.6g of net carbs per serving)

Treats

"Peanut" butter halva bites (2g of net carbs per serving)

Blackberry muffins (4g of net carbs per serving)

Caramelized almonds (6g of net carbs per serving)

Chocolate & macadamia pancakes (6.6g of net carbs per serving)

Chocolate granola (5.3g of net carbs per serving)

Citrus meltaways (0.67g of net carbs per serving)

Coconut chocolate indulgence (1.1g of net carbs per serving)

Creamy spiced cocoa (5g of net carbs per serving)

Fluffy omelet with raspberries (5.8g of net carbs per serving)

Low-carb virgin Mojito (1.6g of net carbs per serving)

Macadamia chocolate nuts (2.8g of net carbs per serving)

Mascarpone pancake (5.1g of net carbs per serving)

Mini pancakes (5.2g of net carbs per serving)

Pumpkin & walnut muffins (3.9g of net carbs per serving)

Quick chocolate muffin (5.5g of net carbs per serving)

Spiced lemonade (1.7g of net carbs per serving)

Strawberry protein smoothie (12.5g of net carbs per serving)

Watermelon ice drink (5.4g of net carbs per serving)

Basics

Almond & cashew butter (4.2g of net carbs per 100g)

Artichoke & lemon pesto (0.67g of net carbs per 100g)

Basil pesto (3.3g of net carbs per 100g)

Ghee (0g of net carbs per 100g)

Ketchup (1.2g of net carbs per 100g)

Keto bone broth (0.02g of net carbs per 100g)

Macadamia chocolate spread (1.1g of net carbs per 100g)

Marinara sauce (1.5g of net carbs per 100g)

Mayonnaise (0.28g of net carbs per 100g)

Roasted red pepper & ricotta pesto (1.3g of net carbs per 100g)

Spiced cranberry relish (1.5g of net carbs per 100g)

Spicy chocolate BBQ sauce (1.6g of net carbs per 100g)

Triple berry jam (0.91g of net carbs per 100g)

Umami paste (4.8g of net carbs per 100g)

Vegetable stock (0.70g of net carbs per 100g)

Introduction

My name is Martina and I live in the UK. I hold a degree in Economics and worked in auditing, but I have always been passionate about nutrition and healthy living. I love food, science, photography and creating new recipes and I am a firm believer of low-carb living and regular exercise. As a science geek, I base my views on valid research and I have first-hand experience of what it is to be on a low-carb diet. Both are reflected on my blog, in my apps and this book.

I started eating low-carb about 2 years ago, shortly after I was diagnosed with Hashimoto’s hypothyroidism. Since then, I‘ve been trying to figure out what works best for me and discovered some of the great benefits of low-carb eating. Following a ketogenic, paleo-friendly diet plan helps me maintain a healthy weight while eating real food. I believe that true paleo is great, however if your goal is to lose weight, paleo is often not enough.

KetoDiet is an on-going project I started with my partner in 2012 and includes the KetoDiet Book and the KetoDiet apps for the iPad and iPhone. When creating recipes for KetoDiet, I don't focus just on the carbs content: you won't find any processed foods, unhealthy vegetable oils or artificial sweeteners. My recipes are all grain-free, sugar-free and gluten-free. Most of my recipes are paleo-friendly or include paleo-friendly alternatives. I always opt for grass-fed beef and butter, raw hormone-free dairy and healthy fats like coconut oil.

My book and apps are for people who follow a healthy low-carb lifestyle. My mission is to help you reach your goals, whether it's your dream weight or simply eating healthy food.

This book will be updated frequently with the latest information as well as new recipes. Please, make sure you have opted-in for automatic book updates to receive new versions of the KetoDiet Book. In order to retain your notes, highlights, bookmarks and furthest reading locations, ensure that all your Kindle devices and reading apps have the "Annotation Back Up" setting turned on.

Make sure you check out my blog for the articles, free recipes and practical advice!

I hope you enjoy reading my book. Please, remember to rate it on Amazon. Thank you for your support!

Disclaimer

What is KetoDiet?

KetoDiet is a ketogenic diet where the focus is on eating real food and is influenced by the paleo diet. It's the result of putting research, studies, and experience together to create a custom-fit diet plan that includes useful advice and recipes.

The aim is to achieve a metabolic state known as ketosis, where your body uses fat for fuel and you naturally lose weight. Based on studies, the ketogenic diet has been found to perform best with real long-term weight loss and health benefits.1

Paleo diets have numerous health effects, however if your goal is to lose weight, paleo is often not enough. Honey, maple syrup, coconut sugar, bananas, dates or tapioca flour definitely won't move the scales down. As a result, recipes in KetoDiet are not only low in carbs but they are paleo-friendly or include suitable alternatives.

Why use KetoDiet?

KetoDiet will help you make the right choices, as all our recipes contain detailed nutritional information. Tracking your food intake is highly recommended for the ketogenic diet. Ketogenic diets rely on a metabolic state known as ketosis to achieve weight loss. The science behind ketosis will be explained in the following chapters. Losing weight is never an easy task and you have to invest a lot of work and effort in it. There is no miraculous pill that can make you slim overnight. There are factors such as age, gender, percentage of muscle tissue, stress, etc., that have an impact on your effort.

So, why is the ketogenic approach best? Based on research, ketogenic diets seem to be the most effective of all popular diets while having additional health benefits. For a detailed comparison I recommend you watch "The Battle of the Diets: Is Anyone Winning (At Losing?)".

Who is KetoDiet for?

If you have any serious health issues such as Type I Diabetes, it is strongly recommended to make an appointment with your doctor and consult this diet with him.

You also need to plan your food in advance and be aware of all net carbohydrates (net carbs) you consume. If you eat too many net carbs, it will have an adverse effect. Remember, it's not OK to have a piece of cake, pack of crisps, a pasta meal or even a candy mint, especially not at the beginning. It will be hard for the first couple of weeks but the result will be more than rewarding! However, if you follow this plan, you will very likely reach your goals. As you learn about nutritional value of food, it will become easier for you to understand what and how much you should eat.

References

1. Gardner, C.D., et al., Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women, JAMA (2007)

Getting Started

In contrast to the general recommendation of a diet that consists of about 45-65% calories from carbohydrates, 10-35% calories from protein and 20-35% calories from fat, ketogenic diets are limited in carbohydrates.1 Keep in mind that fat has more than twice as many calories as carbohydrates and protein do.

Ketogenic diets are high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges:

- 60-75% of calories from fat (or even more),

- 15-30% of calories from protein, and

- 5-10% of calories from carbs.

The exact amount of fat and protein is a matter of individual body responses and activity levels. However, most people on ketogenic diets don't consume over 5% of calories from carbohydrates.

What is ketosis and why is it good for you

The aim is to follow a diet plan in order to reach a metabolic state called ketosis. It is triggered when you switch to eating a low carb, ketogenic diet. Ketosis is actually a part of the normal metabolic pathway, which converts the food you eat into the energy that runs your body. It is a metabolic process where your body instead of burning glucose for fuel, burns deposits of fat. Eating a higher fat diet just enhances this normal and safe chemical reaction.2 In order to achieve weight loss in terms of fat, this is a much better approach than going on a calorie-controlled diet where the risk of losing muscle tissue is higher.

According to Lyle McDonald 3:

In the most general terms, a ketogenic diet is any diet that causes ketone bodies to be produced by the liver, shifting the body's metabolism away from glucose and towards fat utilization.

A common misconception is that high consumption of fat is unhealthy. There is nothing to worry about as long as you keep your carbohydrate intake low and eat the "good" fats (unrefined oils, oils rich in Omega-3 fatty acids or unprocessed food generally). To find out more about fats, read Oils & fats. There is a lot of misrepresentation of low-carb diets. There are many reputable clinicians that regard ketosis as a safe biochemical process that occurs during fat-burning for a normal functioning person.2 Several references are provided in Recommended sources of information.

For those that regard ketogenic or low-carb diets as unnatural, there is a comprehensive anthropological review that brought evidence of about 229 hunter-gatherer societies. The finding was that 73% of the worldwide hunter-gatherer societies derived more than a half of their subsistence from animal foods but only 14% of these societies derived more than half of their subsistence from gathered plant foods. This suggests that the ability to thrive on ketogenic diets is widespread and therefore not limited to any specific area or genetic predisposition.4

References

1. Nutrition for Everyone, Centers for Disease Control and Prevention, CDC.gov

2. Volek, Jeff S.; Stephen D. Phinney, "The Art and Science of Low Carbohydrate Living" (2011)

3. Lyle McDonald, "The Ketogenic Diet", chapter 1 (1998)

4. Cordain, L., et al., Plant-Animal Subsistence Ratios and Macronutrient Energy Estimations in Worldwide Hunter-Gatherer Diets, American Journal of Clinical Nutrition (2000)

Types of Ketogenic diets

There are four main types of ketogenic diets based on your physical activity and personal goals.

Standard Ketogenic Diet (SKD)

This is the most common type of the ketogenic diet. The rule is simple: You eat the minimum amount of carbs at all times. This type of the ketogenic diet is the same as the Induction phase of the Atkins diet. It requires round 20-50 grams of net carbs a day. The exact amount depends on the individual. SKD is suitable for those that are not very active or do sports irregularly. You shouldn't be eating any fruits or starchy vegetables unless you eat just enough to stay within your net carbs limit.

Targeted Ketogenic Diet (TKD) - Old Approach

Another type of the ketogenic diet is TKD. According to this approach, you eat carbs right before (30-60 minutes) exercise. It's advisable to choose easily digestible carbs with high Glycemic Index such as fruit to avoid upset stomach. This means that the carbs consumed before exercise are used effectively and are completely burned without disrupting ketosis for too long. Typically, you eat 25-50g of net carbs (or less) 30 to 60 minutes before exercise. Post-exercise meals should be high in protein and low in fat. Also, 30-40 grams of protein should be consumed immediately after training to help repair muscle tissue. Fat is generally good for you, however, if you eat it after exercise, it will impair nutrient absorption and muscle recovery.1

For years, TKD has been recommended for those who live an active life and regularly perform high-intensity exercise. However, recent studies show that this approach may be outdated.

New Approach: TKD alternative with no extra carbs

Recent studies show that the need for carbs before workouts may not be necessary. In fact, extra carbs before exercise may impair keto-adaptation and performance. The idea that your body may not necessarily need extra carbs to perform well comes from a great book The Art and Science of Low Carbohydrate Performance. The authors, Dr Phinney and Dr Volek, argue that athletes perform better in keto-adaptation. As with everything, people have different needs and different preferences and what works for you may not work for others. Some people simply do better with some pre-workout carbs. Try and see how you feel with no carbs - keep in mind it will take about a month before you get keto-adapted. Until then, take it easy with your workouts.

If you are active and still want to avoid carbs, try coconut oil instead. Coconut oil is the best source of MCT (Medium Chain Triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. Research also shows that MCTs are thermogenic and therefore great fat-burners.2 For more, check out this blog post

Cyclic Ketogenic Diet (CKD)

This plan is too advanced for "non-bodybuilders" - you alternate days of ketogenic dieting with days of high-carbohydrate consumption, which doesn't last for more than 24-48 hours. CKD usually requires about 50 grams of carbs per day during the first phase, and about 450-600 grams of carbs during the reefed (carbing-up) phase. Bodybuilders and other athletes use this type as a way to maximize fat-loss while also building lean mass. Therefore for the majority of people, this type is not recommended.3

There is a common misconception, especially among bodybuilders, that ketosis is indicative of protein breakdown where in fact the exact opposite is true: The body adapts and loses the minimum amount of muscle tissue. When the body is fed fat and protein, it will use dietary fat along with body fat for energy with protein going towards muscle repair.4

Restricted Ketogenic Diet for Therapeutic Uses

Based on studies, ketosis is a beneficial condition for treating cancer.5 When you restrict carbohydrate intake below 20-50 grams, your body runs out of glycogen stores and starts producing ketone bodies. Healthy cells can use ketones for energy, but cancer cells cannot and they literally starve to death. While glucose is the main "food" for cancer cells, a study from 2010 published in the Journal of Cancer Research shows that pancreatic tumor cells use fructose specifically to divide and proliferate.6

According to Dr Seyfried's report 7, when the ketogenic diet is combined with calorie restriction, your body will effectively become inhospitable to cancer cells. Dr. Seyfried recommends beginning with a water-only fast for 3-5 days and then continue with a low-calorie ketogenic diet, aiming for blood sugar levels of 55-65 mg/dL and blood ketone levels of at least 4.0 mM. This means the daily carbs intake will likely have to be below 20 grams of net carbs.

Additionally, ketogenic diets have been used for treating: neurological diseases (Alzheimer's disease, Parkinson's disease, autism, depression, migraines, epilepsy) 8, chronic fatigue syndrome, polycystic ovarian syndrome (POS) 9 and more.

Note: Any dietary experiments with fasting and the ketogenic diet are best done under medical supervision, particularly if you have a medical condition or take any daily medications.

Summary

In general, the vast majority of people should follow SKD, as it is better for individuals with low-moderate physical activity level or performing low-intensity aerobic exercise (such as walking or light cycling). Even if you if you live an active life and do sports regularly, your body should be able to use fat for fuel once you get keto-adapted. However, if for any reason keto-adaptation doesn't seem to work for you, then you need to consider following TKD (using either carbs or MCTs) to have enough readily available energy during exercise. Finally, CKD should only be considered by professional athletes and bodybuilders.

References

1. Post-workout Nutrition, Bodybuilding.com

2. Do you want to lose fat faster? Include coconut oil in your diet! KetoDietApp.com

3. Cyclic ketogenic diet, Wikipedia.org

4. Lyle McDonald, "The Ketogenic Diet", chapter 5 (1998)

5. Weihua Zhou, Purna Mukherjee, et al., The calorically restricted ketogenic diet, an effective alternative therapy for malignant brain cancer, BioMe Central, Nutr Metab (2007)

6. Haibo Liu, Danshan Huang, et al., Fructose Induces Transketolase Flux to Promote Pancreatic Cancer Growth, The Journal of Cancer Research (2010)

7. Thomas N. Seyfried, et al., The Restricted Ketogenic Diet: An Alternative Treatment Strategy for Glioblastoma Multiforme, 1. Biology Department, Boston College; 2. Dietary Therapies, LLC, Hamilton; 3. Radiology Department University of Pittsburgh Medical Center, Children’s Hospital of Pittsburgh, Pittsburgh (2010)

8. Kristin W. Barañano, MD, PhD and Adam L. Hartman, MD, The Ketogenic Diet: Uses in Epilepsy and Other Neurologic Illnesses, BioMe Central, Curr Treat Neurol (2008)

9. Paoli A., Rubini A., Volek J.S., Grimaldi K.A., Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets, European Journal of Clinical Nutrition (2013)

All you need to know about carbs

As described in the previous chapter, ketogenic diets achieve weight loss by getting your body to a metabolic state known as ketosis by limiting the daily intake of net carbohydrates (net carbs). Net carbs are total carbs minus fiber as explained below.

While in ketosis, your body effectively uses fat for fuel. Unlike protein intake, where the daily amount is determined by your body weight, the amount of carbs to enter ketosis can be reliably estimated using detection sticks for ketones (Ketostix). In general, the daily intake of net carbs required to enter ketosis could vary from 20 grams to 100 grams per day (and very rarely over 100 grams per day). Most people, who have experienced ketosis, claim to have reached that state at about 20-50 grams of net carbs per day.

Types of carbs in ketogenic diets

When in comes to carbs, you should avoid any sugary or starchy food. The best measure to represent "good" and "bad" carbohydrates is their Glycemic Load (GL), which measures how much insulin will be released by your body for a given food measured in standard portions. This is different to Glycemic Index (GI), which doesn't take the serving size into account. As a result, some foods with high GI could have low GL. Therefore, Glycemic Load is recommended as the best measure for carbs. Most of your carbs should come from non-starchy vegetables (leafy greens, cruciferous vegetables such as broccoli, zucchini, etc.) and nuts.

One of the exceptions where high GI/GL food is recommended is on Targeted ketogenic diet.

According to Lyle McDonald in his book "The Ketogenic Diet":

Although experimentation is encouraged, most individuals find that 25-50 grams of carbohydrates taken thirty minutes before a workout enhance performance. The type of carbohydrate consumed pre-workout is not critical and individuals are encouraged to experiment with different types of carbs. Most seem to prefer easily digestible carbohydrates, either liquids or high Glycemic Index (GI) candies to avoid problems with stomach upset during training. A wide variety of foods have been used prior to workouts: glucose polymers, Sweet Tarts, bagels, and food bars; all result in improved performance.

Total carbs vs. net carbs

A frequent question amongst low-carb dieters is: Should fiber be included when counting carbs?

Let's look at the evidence: Although some soluble fiber may be absorbed, humans don't have the enzymes that could digest most fiber and derive any calories from it. As a result, fiber does not significantly affect blood sugar and ketosis. In general, you can either aim for 20-25 grams of net carbs or ~ 50 grams of total carbs as recommended by Dr. Steve Phinney and Dr. Jeff Volek.

When fiber is not taken into account, the derived carbohydrate values are known as net carbs. Using net carbs reduces the impact of high-fiber foods (vegetables, nuts, etc.) and you can include them in your diet. This turns out to be an argument against those that criticize low-carb diets for the lack of fiber. It's important to stress that fiber doesn't negate carbs - it's simply not counted; so mixing flax meal into a bowl of pasta won't work!

Here is the catch: When it comes to food labeling, in countries like US and Canada, carbohydrate values also include fiber (i.e. total carbs). These countries use the indirect method of calculating carbs which means that carbs are calculated "by difference" after they measure protein, fat, water and ash per 100 grams. To get the value for net carbs, you will need to subtract fiber from total carbs. However, this food labeling doesn't apply universally. In other places like Europe, Australia and Oceania, it's common to exclude fiber. They use the direct method of calculating carbs, and therefore "carbs" on food labels refer to net carbs. Keep in mind it doesn't matter where a certain product is sold but where it's imported from.

How can you be absolutely certain about the number of net carbs? Here are 3 simple rules to follow:

1. total carbs can never be lower than fiber

2. total carbs minus fiber can never be less than sugar (net carbs = sugar + lactose + other sugars)

3. total kcal = calories from fat + calories from protein + calories from carbs (without fiber)

How many carbs should I eat?

As described in How is weight loss achieved on ketogenic diets?, weight loss on a ketogenic diet is achieved by limiting the daily intake of net carbs and getting your body in a metabolic state known as ketosis.

While in ketosis, your body effectively uses fat for fuel. In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day (and very rarely over 100 grams per day). Most people, who have experienced ketosis, claim to have reached that state at about 20-50 grams of net carbs per day. It's advisable to start at 20-30 grams and see how you can adjust it for your needs.

Most carbs should come from vegetables, nuts, raw dairy and low-carb fruits like berries or avocado.

Also, when becoming keto-adapted, some individuals tolerate relatively greater carbohydrate intakes without disrupting ketosis. It's up to you to find your optimal carbs intake. As long as you stay in ketosis, moderate amounts of carbohydrates can be added to your diet.

Two ways for you to find out your Net Carbs limit

Low to high method

Start from a low level of net carbs to ensure you quickly enter ketosis (~20g of net carbs per day). When you detect ketosis after about 2-3 days, start adding net carbs (about 5 grams each week) until the detection strips indicate a very low-level or no ketones. This is usually the most reliable and quickest way to discover your net carbs limit. It could be a bit hard the first couple of days, as you have to give up almost all carbs from one day to another but it will be worth it and this method is highly recommended.

High to low method

Assuming you're not in ketosis, start from a high level of net carbs (~ 50 grams) and keep reducing (about 5g each week) until your detection strips indicate presence of ketones. This is a less difficult approach but not recommended, as you may spend a long time out of ketosis before you find you net carbs limit.

Note: It typically takes 2-3 days for your body to deplete glycogen stores, so don't expect to be in ketosis after just a day of low-carb.

How many carbs per meal to avoid insulin spikes?

We are all different and what is too much for you, may not be for someone else. The best way to find out is to monitor how you feel. If you feel tired and sleepy after a meal, you likely had too many carbs and are experiencing an insulin spike. The trouble is that with elevated blood sugar, you will soon become hungry and eat more than usual. Unless you eat extra carbs as part of TKD, you should avoid eating too many carbs. Some people can't eat more than 10 grams of net carbs per meal, while others don't experience any significant insulin spikes at a much higher level such as 50 grams of net carbs.

"Zero-carb" products and marketing tricks

Some producers of low-carb food like to use labels like "carbs-free", "low-carb" or "zero-carb". The truth is, you have to be extra careful when buying products like that. Apart from pure fat and meat, there is nothing truly zero-carb. It's not a secret that Atkins products and many other use very effective marketing tricks. Their products often contain sorbitol, maltitol and other types of sugar alcohols that are associated with insulin spikes and raised blood sugar levels. The paradox here is that Dr. Atkins in his 1999 edition of "New Diet Revolution", said that sweeteners such as sorbitol, mannitol and other hexitols (sugar alcohols) are not allowed.

According to Dr. Andreas Eenfeldt at DietDoctor.com, there are more than just Atkins Fairy Tale Cookies to avoid: Julian's Bakery Bread and Dreamfields Low-carb Pasta can be added to the list.

In summary, make sure you always opt for real unprocessed food and avoid prepared meals full of additives and deceptive labeling.

Carbs before or after exercise?

If you are physically active, you can try Targeted ketogenic diet and have small snacks before your workouts. If you are doing lower intensity activity such as walking or light cycling, you won't probably need any pre-workout meal. While carbs (or even coconut oil) before exercise can improve your performance, carbs after exercise have a different effect.

Whether or not you eat carbs after exercise depends on your goals:

1. If you want to lose fat, you should avoid post-workout carbs. You probably have enough fat tissue for energy that can be converted into muscles. Losing fat may be difficult even on a low-carb ketogenic diet: What if I cannot lose weight?

2. If you want to maintain your weight, you won't need any post-workout carbs unless you did a really intense exercise for an extended period of time.

3. If you want to gain weight (muscles) or you are a bodybuilder, eating carbs after workouts is recommended. You can try pumpkin, sweet potato, root vegetables, berries, banana, etc. To find out more about CKD: Cyclic ketogenic diet.

The effect of post-workout carbs is simple: Any carbs consumed raise your insulin level that normally leads to increased energy levels or storing fat. However, post-workout carbs may have an anabolic effect and stimulate muscle growth (depending on the workout and intensity).

Why you should think twice before going "zero-carb"

There is no need to go "zero-carb" unless you are doing the Restricted Ketogenic Diet for therapeutic reasons. Most people experience all the great fat loss and health benefits of the Ketogenic diet at 20-30 grams of net carbs per day. Remember, more ketones won't help you burn significantly more calories (More ketones, more fat loss?). You simply need to find your optimal carbs level to sate your appetite and feel good.

In case of autoimmune hypothyroidism (Hashimoto's), a very low-carb diet is not recommended. Dr. Broda Barnes, who spent over 50 years on thyroid research, suggested in his book “Hypothyroidism: The Unsuspected Illness” that the minimum amount of carbohydrate intake for patients with hypothyroidism should at least 30 grams of net carbs.

What is a very low-carb diet?

A very low-carb diet (VLC) usually refers to a low-carb diet that is very low in net carbohydrates. Although there is no general consensus, this could vary from a virtually "zero-carb" diet to about 50 grams of net carbs. Most people following a VLC stay below 20 grams of net carbs. There are several reasons for which it may be beneficial to follow this strict regime. VLC may help with the treatment of some serious health conditions but it may also be the most effective tool for weight loss, especially for those with metabolic syndrome issues.

One of the examples of VLC is Restricted ketogenic diet, which is a diet used for therapeutic reasons in patients with serious diseases such as cancer, Alzheimer's and epilepsy. For cancer treatment, the net carb intake could be as low as 12 grams per day while also limited in calories. In his report, Dr Seyfried gives practical advice on how to follow such diet and what results have been achieved so far.1.

Is a VLC diet suitable for everyone?

Not everyone can follow a VLC. Some people may simply do better on a low to moderate carbohydrate diet. The only way to find out is to try it yourself and find the level at which you feel comfortable and still manage to lose or maintain your weight. Some studies show that VLC may negatively affect thyroid function and lead to a decreased level of the T3 hormone. On the other hand, they also show that 50 grams of carbohydrates a day are sufficient for higher T3 levels.2 T3 hormone is known as the "metabolically active" hormone and is produced by the conversion of the "metabolically inactive" T4 hormone (by the deiodinase system). Low levels of T3 may lead to a decreased Basal Metabolic Rate (BMR), slower fat loss, hair loss, temperature regulating issues and fatigue.

Some of the arguments against low-carb diets say that we need glucose for the conversion of T4 to T3 hormone. According to Dr Volek and Dr Phinney, top low-carb nutrition researchers in the word, our body needs a very small amount of glucose to convert the T4 into T3. In fact, our body can make enough glucose from protein and even from fat stores via gluconeogenesis. According to studies, calorie restriction and prolonged fasting are the major dietary causes of decreased T3 levels.2

However, no studies have taken individuals with thyroid issues into account and more research needs to be done to determine the long-term effects of very low-carb diets on thyroid. Although following a VLC diet may not be an issue in healthy individuals, it may negatively affect those who already have a thyroid disease. If you are one of them, make sure you get frequently tested and monitor all the changes.

VLC diets may be deficient in some nutrients

If you follow a VLC, you have to pay close attention to what you eat, as you may lack certain micronutrients. Long-term deficiencies could lead to potential health issues.

Some of the commonly deficient minerals in VLC diets are magnesium, calcium and potassium. Make sure you include foods from this list in your everyday diet. Other vitamins and minerals to be aware of are vitamin E, A, C, iron, thiamin, folate and zinc.

References

1. Thomas N. Seyfried, et al., The Restricted Ketogenic Diet: An Alternative Treatment Strategy for Glioblastoma Multiforme, 1. Biology Department, Boston College; 2. Dietary Therapies, LLC, Hamilton; 3. Radiology Department University of Pittsburgh Medical Center, Children’s Hospital of Pittsburgh, Pittsburgh (2010)

2. Spaulding SW, et al., Effect of caloric restriction and dietary composition of serum T3 and reverse T3 in man, J Clin Endocrinol Metab. (1976)

How much protein should I eat?

The amount of protein should be determined by your body weight and level of activity. A better estimate is reached by calculating protein intake from lean mass (mainly muscles), which is calculated as total body weight minus body fat. This is critical for individuals with excessive amounts of body fat, as it would give an inaccurate result if based on total weight. This is less true for fit individuals, whose body fat is low.

There are other factors such as gender or age that may affect protein intake, but they are less relevant. However, the ultimate factor as to whether a diet is ketogenic or not still remains in the amount of carbohydrates consumed. Eating enough protein is important for preserving and building muscle mass while eating excessive amounts of protein will likely put you out of ketosis, as the excessive protein converts to glycogen.

Total weight vs. Body fat percentage

As mentioned above it's better to use your lean mass weight when calculating your protein intake requirements instead of your total weight. As a guide the average recommended percentage of body fat for women should be 18-25% and for men 10-15%. There are two types of body fat: essential and non-essential. Essential body fat is vital fat mass you cannot lose and it's 11-13% for women and 2-5% for men. If you are trying to lose fat, it's very likely your body fat will be higher than average. There are many ways to estimate your body fat percentage of varying accuracy. You can use skinfold calipers, visit a specialized centre with body fat testers, or use scales that show percentage of fat.

If your weight is in pounds, multiply it by 0.6 and 1.0 to get the minimum and maximum amount of protein in grams you should eat each day. If your weight is in kilograms, simply multiply it by 1.3 and 2.2 to get the same range. Note this rule applies to the vast majority of people, while the protein requirements for athletes are higher. Make sure you eat at least the minimum or you may lose muscle tissue during the diet. If you exceed the maximum amount, as mentioned above, you will likely be put out of ketosis.1

Example:

If your weight is 160 pounds and your body fat is 30%, the lean mass weight is calculated as follows:

160 lbs - 30% = 112 lbs

Therefore, your protein intake should be between:

112 × 0.6 = 67 g of protein (minimum amount)

112 × 1.0 = 112 g of protein (maximum amount)

Using the activity level will help you determine your protein intake more precisely. Based on the figures above, the ideal protein intake for different activity levels would be as follows:2

1. Minimum protein intake for Sedentary people = 0.6 × lean body mass in lbs

2. Lightly active = 0.7 × lean body mass in lbs

3. Moderately active = 0.8 × lean body mass in lbs

4. Very Active = 0.9 × lean body mass in lbs

5. Maximum protein intake = Extremely active = 1 × lean body mass in lbs

Adequate protein intake and developing ketosis are both critical for maximising fat loss and sparing muscle mass during the ketogenic diet. However, it will take up to 3 weeks before your body gets keto-adapted (in some cases even more). During the initial phase of the ketogenic diet, nitrogen losses may occur if your daily net carbs intake is very low. When your carbohydrate intake goes down, your body converts body protein into glucose. Since about 16% of protein is nitrogen, you may lose muscle mass which will cause a decrease in your metabolic rate. This could have a negative impact on fat loss. For example, if your carbs intake is close to zero, you you may have to eat more protein (aka protein sparing modified fast). Keep in mind this applies to zero carbohydrate intake which means it does not affect most people following the ketogenic diet.

"Assuming zero carbohydrate intake, during the first 3 weeks of a ketogenic diet a protein intake of ~150 grams per day should be sufficient to achieve nitrogen balance. Therefore, regardless of bodyweight, the minimum amount of protein which should be consumed during the initial three weeks of a ketogenic diet is 150 grams per day. After 3 weeks of ketosis, as little as 50 grams of protein per day should provide enough glucose to achieve nitrogen balance. The inclusion of exercise will increase protein requirements… On average it appears that a protein intake of at least 120-150 grams per day should be sufficient to maintain nitrogen balance, regardless of calorie levels. However, this value does not include any additional protein needed to cover exercise, and none of these studies have discussed weight training individuals."

(Lyle McDonald, The Ketogenic Diet, 1998)2

Later, Lyle Mc Donald has suggested on his website that 15-50 grams of carbs per day limits the body’s need to break down protein and will allow protein requirements to be set lower than a zero-carb diet.

References

1. Volek, Jeff S., Phinney, Stephen D., The Art And Science of Low Carbohydrate Performance, chapter 7 (2012)

2. Lyle McDonald, "The Ketogenic Diet", chapter 9 (1998)

How much fat should I eat?

The remainder of your calorie requirements for the day should be fat. Here is the catch: you must eat fat to burn fat. There is simply no other way! There are many advantages to dietary fat on a ketogenic diet. Fat digestion is slow and that provides a feeling of fullness (less hunger). Fat tastes great and lowers blood glucose levels - it lowers insulin and allows all the fat burning hormones to do their job.

The amount of fat should make up 60-75% of your total calorie intake (or even more depending on your target). The exact number depends on individual metabolic rates. If you are in ketosis but still struggling to lose weight, you may want to try to cut down on fat intake. Don't cut out protein if you eat the adequate amount, as this may result in muscle loss!

When deciding which oils and fats you should use, follow these simple rules:

- Don't be afraid of saturated fat and use it for cooking (coconut oil, butter, ghee, lard, tallow, palm oil - organic from sustainable agriculture).

- Use unsaturated fats for salads (olive oil, nut oils, sesame oil, flaxseed oil, avocado oil - organic, extra virgin). Some can be used for light cooking.

- Avoid all processed vegetable oils, margarine, hydrogenated oils, partially hydrogenated oils, trans fats, canola oil, soybean oil, grapeseed oil and corn oil.

To learn more about oils, fats and cholesterol, see Oils & Fats. If you want to know whether you should count calories, have a look at Should I count calories?

Measuring Ketones

Ketosis is a state at which your body produces ketones in the liver, shifting the body's metabolism away from glucose and towards fat utilization. The presence of ketones in your body, which is indicative of lipolysis, is a definite proof of ketosis. According to Volek and Phinney, nutritional ketosis is defined by serum ketones ranging from 0.5 to 3.0 mM.1

Except in the case of type I diabetics and alcoholics, ketones will only be present in the bloodstream when the body is in ketosis (for more see Is ketosis dangerous?).

Unlike protein intake, where the daily amount is determined by your body weight (lean mass weight), the amount of carbs to enter ketosis can be estimated using blood ketone meter, Ketostix or observation

Blood ketone meter

It's the most accurate way to measure ketone bodies. Blood ketone meters can precisely determine the level of ketones in your blood but they are also pricey. The meter itself is about $40 and the test strips cost $5 each. If you plan to test yourself daily, it will cost you $150 per month plus the cost of the meter. If you are on the Restricted Ketogenic Diet or ketone levels matter to you, a blood ketone meter may be the best and only option you have.

Ketosis detection strips (Ketostix)

Ketostix, Uriscan and other urine detection strips, which can be obtained in your local or on-line pharmacy, are not as accurate and may not work for some people. They only show excess ketone bodies exerted via urine but tell you nothing about the level of ketones in your bloodstream which is most probably higher.

Some people use them to test if they are sensitive to certain foods that may be keto-friendly but still have a negative effect on their weight loss. They are easy to use and fairly cheap. You'll pay about $10 for 50 strips, that's $6 a month if you test yourself daily. If urine detection strips don't work for you, use one of the other two methods.

Observation

Listening to your body's signals is another way of finding out whether you are in ketosis. When your body is in ketosis, you may smell of acetone.2 This could be sensed in your breath, sweat or urine. Some people refer to this as ketogenic "fruity" smelling breath. If you detect any of these signs, you are more than likely in ketosis.

According to Volek and Phinney, a non-invasive alternative is to measure breath acetone concentration.3 Although a prototype has recently been created by Japanese scientists, there is no such device on the market yet.4

Why are Ketostix Inaccurate?

As mentioned above, although your body may produce ketone bodies which you can measure in your blood stream, Ketostix only show excess ketone bodies exerted via urine. These excess ketones are, in fact, wasted calories. Below are the main reasons for different level of ketone bodies in your blood and urine:

- Ketostix don't measure all types of ketones produced by your body. Although there are three types of ketones (acetate, acetoacetate and beta-hydroxybutyrate), they only measure acetoacetate. Depending on how long you have been in ketosis, your body produces different types and amounts of ketones and you may not be able to detect acetoacetate when keto-adapted.

- As you become keto-adapted (3-4 weeks), you will exert less ketone bodies via urine. This means that you may show high blood ketones and low or none urine ketones.3

- Also, changes in hydration affects the concentration of ketones. A high water intake may dilute the concentration of ketones in the urine. Because it's important to stay hydrated, you will likely see lower readings. It does not mean you lose less fat (for more see More ketones, more fat loss?).

More Helpful Tips

- Generally, ketone concentrations are lower in the morning and higher in the evening. For this reason, it is advisable that you test yourself before bed.

- Keep in mind there are daily fluctuations caused by changes in hormone levels. Don't get discouraged!

- Another aspect that affects the level of ketones is the amount of fat in your diet. Some of you may show higher concentration of ketones after a high-fat meal. Eating fat will help you boost ketones and get the right macronutrient ratio on a ketogenic diet where most calories come from fat. Include healthy fats such as coconut oil in your diet. Coconut oil contains MCTs and will help you boost ketones.

- Ketone levels tend to be higher after extensive aerobic exercise as your body depletes glycogen stores. Exercise may help you get into ketosis faster.

- Ketogenic "fruity" breath is not pleasant for most people. To avoid this, drink a lot of water, mint tea and make sure you eat foods rich in electrolytes. Avoid too many chewing gums and mints, as it may put you out of ketosis; there may be hidden carbs affecting your blood sugar.

- Don't focus just on ketones, see the big picture. Although urine detection strips are not accurate for keto-adapted people, they work for most of those that have just started the ketogenic diet. By the time they become keto-adapted, which takes 3-4 weeks, most of them understand what to eat and what to avoid without any real need to measure the precise level of ketone bodies. You should give Ketostix a try and if they don't work for you, use a blood ketone meter or simply listen to your body's signals. In the end, what really matters is not ketones but the effects of ketosis: weight loss and improved health.

- Finally, if you find it hard to lose weight on a ketogenic diet, there may be plenty other reasons than the level of ketone bodies: What if I cannot lose weight?)

References

1. Volek, Phinney, "The Art and Science of Low Carbohydrate Living", chapter 1, (2011)

2. Musa-Veloso K, et al., Breath acetone is a reliable indicator of ketosis in adults consuming ketogenic meals, Am J Clin Nutr (2002)

3. Volek, Phinney, "The Art and Science of Low Carbohydrate Living", chapter 13, (2011)

4. Tsuguyoshi Toyooka, et al., A prototype portable breath acetone analyzer for monitoring fat loss (2013)

Should I count calories?

The ketogenic diet is an effective weight loss tool, but it doesn't guarantee instant weight loss. It helps you reach your healthy goals in an easier way. Weight loss on a ketogenic diet is achieved in several ways.

Food energy is commonly measured in calories (kcal) and kilojoules (kJ). Keep in mind that KetoDiet always displays energy in calories (kcal). If you want to convert to kilojoules (kJ) use the following formula:

1 calorie (kcal) = 4.2 kilojoules (kJ)

In most cases, you won't need to count calories on a ketogenic diet. However, calories are not insignificant and there is a misconception that you can eat unlimited amount of calories. The reason as to why ketogenic diets are referred to as "unlimited calorie diets" is that they are far more filling and nutritious than calorie-restricted, low-fat diets. As you will soon find out, you will eat less than before, as fat and protein will sate your appetite more effectively and for longer than traditional diets. You will learn to listen to your body and know when is enough.

If you are relatively fit and trying to lose a small amount of body fat (up to 10 pounds), you may find it difficult to lose weight unless you also count calories. For this, you will need to determine your maintenance calorie level and set your calorie deficit. To learn more, see What if I cannot lose weight?

Maintenance calorie level

Maintenance Level, also known as Total Energy Expenditure, is a level at which you maintain a stable bodyweight. According to Lyle McDonald:2

Maintenance Level = BMR + TEA + TEF

where:

BMR is the Basal Metabolic Rate,

TEA is the Thermal Effect of Activity and

TEF is the Thermal Effect of Feeding

Basal Metabolic Rate is the amount of energy expended daily at rest. BMR is calculated by Mifflin - St Jeor Formula, which was found to be the most accurate.1

Thermal Effect of Activity, also known as Activity Level, determines additional energy expenditure due to moving around and exercising. According to Lyle McDonald, broadly speaking, there are 5 categories:

1. Sedentary: most office jobs, very little or no exercise (light walking)

2. Lightly Active: 1-3 times a week, light exercise such as light cardio (walking, light cycling)

3. Moderately Active: 3-5 times a week (moderate cardio and muscle training)

4. Very Active: 5 and more times a week (hard exercise, intense cardio and muscle training at fitness level)

5. Athletes / Bodybuilders: daily exercise at professional level (HIIT training, heavy lifting)

Thermal Effect of Feeding TEF represents the increase in metabolic rate when food is ingested. Protein and carbohydrates have the highest specific dynamic action, while fat has the lowest. As a result, TEF on the ketogenic diet will be 10% on average.

Calorie deficit and setting the right levels

The most common advice is to restrict the maintenance calorie intake by 10-20%. This should help you lose 1-2 lbs of fat per week. It can be achieved either by decreasing food intake or increasing activity and exercise.

Since the ideal protein intake is fixed based on your lean mass and activity level and your net carbs intake is specified by you, the only macronutrient that needs adjusting is the fat intake. The more fat, the more calories. Typically, you adjust fat so that you reach but not exceed your target calories.

Obviously, the bigger the calorie deficit, the faster the weight loss. However, for best long term results a moderate deficit is recommended. Even for active individuals, best results are achieved with moderate calorie deficits.3

Some keto-dieters suggest cutting 500-1,000 calories from the maintenance level. However, there is a problem with this approach: Because it's an absolute amount, 1,000 kcal deficit is fine for individuals with high bodyweight but not suitable for individuals with low bodyweight. If the calorie deficit is set too high, it may have an adverse effect and slow it down the metabolic rate, as the calorie intake is too low.

What is the minimum calorie intake to achieve maximum fat loss? There are multiple factors that determine the minimum an individual should consume.

1. Essential body fat is vital fat mass you cannot lose and it's 11-13% for women and 2-5% for men.4

2. To prevent the formation of gallstones, your fat intake should not be less than 30 grams per day.5

3. The maximum rate at which your body can release fat is 69.2 kcal per a kilogram of non-essential fat (290 kJ/kg).6

Although the maximum rate at which your body can release fat is based on a study that has not been done specifically for low-carb, ketogenic diets, it can be used as a safe estimate of the maximum fat loss.

What if you eat less than the minimum calorie intake?

The minimum food intake in calories tells us the maximum rate at which your body can metabolize fat and, therefore, at which you can lose fat. You should not go below this limit to avoid negative side effects such as loss of muscle mass7, or decreased Basal Metabolic Rate8.

To make the calculations easy for you, we have developed a new online tool, KetoDiet Buddy, specifically for finding the optimal amount of calories on a ketogenic diet.

References

1. Basal Metabolic Rate, Wikipedia.org

2. Lyle McDonald, "The Ketogenic Diet", chapter 8 (1998)

3. Wim H. M. Saris, The role of exercise in the dietary treatment of obesity, International Journal of Obesity (1993)

4. Body Faf Percentage, Wikipedia.org

5. Volek, Jeff S., Phinney, Stephen D., The Art And Science of Low Carbohydrate Living, chapter 13 (2011)

6. Alpert S.S., A limit on the energy transfer rate from the human fat store in hypophagia, Journal of Theoretical Biology (2004)

7. Oliver E Owen, et al., Protein, fat, and carbohydrate requirements during starvation: anaplerosis and cataplerosis, American Society for Clinical Nutrition (1998)

8. Saris W. H. ,Effects of energy restriction and exercise on the sympathetic nervous system, Int J Obes Relat Metab Disord. (1995)

Drink Water!

This applies universally and not only to ketogenic diets. Water suppresses the appetite naturally and helps the body metabolize fat. You should make sure your body is hydrated and drink at least 2-3 liters (9-13 cups) per day but try not to force yourself. Some keto-dieters claim better results are achieved with 3-4 liters per day. The amount depends on your bodyweight, gender and also physical activity. If you exercise, it is recommended you drink even more water. Hydration is vital for weight loss and insufficient water intake will slow the process down!

Also, changes in hydration affect the concentration of ketones. A high water intake may dilute the concentration of ketones in the urine. Because it's important to stay hydrated, you will likely see lower readings. Don't get discouraged - read more in this chapter.

After you lose weight...

Once you reach your target weight, there is no strict need to be in ketosis. However, it's highly recommended to maintain a low-carb lifestyle. The aim is to eat about 50-150g of net carbs per day. Start by including more carbs into your diet by 5 grams per week until you find the level where your weight maintains itself. Occasionally, you can add natural complex carbohydrates such as potatoes or rice (not bread or pasta), eat fruit more frequently but still in moderation (one piece a day is enough), or natural sweeteners such as honey, maple syrup or molasses (again in moderation).

Exceptionally, you can eat everything, but this should not become an everyday routine! There is no real reason to be strict and avoid all of the previously "banned or blacklisted" foods completely. We are only humans and as long as you eat real food 80-90% of the time, you should be fine. And even if you feel like putting on weight, just cut out the carbs a bit. Keep in mind, you could put on a bit of weight only due to water retention (caused by extra carbs in food), and it doesn't mean that you have put on fat.

The main focus remains that once you lose weight, you can't go back to your old habits. If you start eating all the starchy and sugary food again, your weight is more than likely to climb back to where it was and all your efforts would be wasted. It may sound tough but this is the only approach. People find it difficult to believe, but you won't need carbs once you get used to it, and most of all - you will not feel hungry!

It will be a new, better and healthier chapter of your life!

Benefits and side effects of ketogenic diets

Main benefits

Weight loss

Low-carb diets are an effective tool for long-term weight loss. Eating food high in fat, adequate in protein and low in carbohydrates is sating and causes fewer cravings. The following points illustrate the many ways weight loss is achieved on low-carb diets:

No portion control

No need for calorie counting, portion control, extensive exercise or feeling hungry. All you need to be aware of is the amount of carbohydrates in your food. Everything else will just follow naturally.

Natural appetite control

Low-carb diets are sating and you won’t starve like you would with calorie-restricted diets. Studies have shown that protein and fat are the most sating nutrients, while carbohydrates the least sating.12 The more nutritious food you eat, the less hungry you’ll feel and the more body fat you’ll lose!

Energy boost

The initial phase of low-carb eating may be difficult to stick to as you may experience symptoms known as “low-carb flu” or “keto-flu”.3 However, once you go through that phase, you will feel great and full of energy.

Eating natural, unprocessed food

Eggs, nuts, grass-fed beef, butter, vegetables and raw dairy – all these are staple foods of healthy low-carb eating.

More calories are burnt

People on low-carb diets generally burn the most calories. Studies suggest that although the metabolic advantage of low-carb diets is not significant, it may help you lose weight.4

Fat loss rather than muscle loss

Unlike calorie-restricted diets, low-carb diets have been shown to help preserve muscle tissue. As long as you eat adequate amount of protein, carbohydrate restriction will help you lose fat while preserving or even building muscles. The more muscle tissue you have, the more calories you burn.5

Low-carb diets are easier to stick to

Based on a comparison of 19 modern scientific trials, low-carb diets are easier to stick to in the long term in comparison with low-fat, calorie-restricted diets.6

Combats metabolic syndrome

Overconsumption of carbs, especially sugar, causes what is known as metabolic syndrome: obesity, type 2 diabetes, cardiovascular disease, lipid problems, inflammation and hypertension. The latest systematic review of all major clinical trials of low carb diets show significant weight loss and improvement of all major risk factors for heart disease.7 Let’s have a closer look at these symptoms:

Improved insulin resistance, lowered insulin levels and blood sugar

A study from 2004 has examined the effect of low-carb diets on blood sugar. Based on the results, blood sugar has decreased in individuals with diabetes and pre-diabetics.8 Another study from 2005 shows that low-carb diets decrease insulin and improve insulin resistance in obese patients with type 2 diabetes.9

Lipid problems and cardiovascular disease

Low-carb diets have been shown to improve cholesterol levels. Our body produces cholesterol in response to the type of fats we eat. Generally, if we eat saturated fats, our body produces LDL cholesterol, while it produces HDL cholesterol in response to the consumption of unsaturated fats. Studies have shown that carbohydrate restriction increases HDL cholesterol, which is linked to a decreased risk of heart disease. A 2009 systematic review of randomized controlled studies that compared low-carbohydrate diets to low-fat / low-calorie diets found that measurements of weight, HDL cholesterol, triglyceride levels and systolic blood pressure were significantly better in groups that followed low-carbohydrate diets.10

Another study performed by Dr. Volek and his team found that low-carb diet lead to significantly decreased level of triglycerides, which are linked to increased risk of cardiovascular disease.11

Finally, low-carb diets are often scrutinized for encouraging people to eat saturated fat. Let’s make this clear: The true reason for heart disease is inflammation, not saturated fat. There is no evidence that saturated fat raises cholesterol or causes heart disease.12

Reduced inflammation

According to Dr. Briffa, the author of best-selling book “Escape the Diet Trap”, carbohydrates that disrupt blood sugar levels provoke inflammation and raise triglycerides. Eating low-carb, real food decreases inflammation in the body.13 Keep in mind that not everything labeled “low-carb” is anti-inflammatory. Food quality is crucial: artificial sweeteners, refined vegetable oils, char grilling or too much omega 6 all increase the level of inflammation.

Normalizing blood pressure

High blood pressure (hypertension) is known to be a key factor in heart disease and stroke. A study from 2010 shows that low-carb diets are an effective tool for lowering blood pressure.14

Helps autoimmune diseases

Low-carb diets, especially the Paleo and gluten free diet, are recommended for autoimmune conditions such as Celiac disease or Hashimoto’s hypothyroidism. Note: While low-carb diets are generally beneficial, studies show that extreme carb restriction (below 20 grams of net carbs) may not be suitable for people with Hashimoto’s. Dr. Broda Barnes, who spent over 50 years on thyroid research, suggested in his book “Hypothyroidism: The Unsuspected Illness” that the minimum amount of carbohydrate intake for patients with hypothyroidism should be at least 30 grams of net carbs.

Improves dental health

Sugar significantly alters the pH in your mouth – with less sugar intake, there is less risk of gum diseases and decay. Today, most of the evidence is based on the observations of Weston Price, an American dentist, who spent his life studying the diets of various cultures.15

Ketosis used for treating diseases

It is generally accepted, that any diet below 130-150 grams of carbohydrates is regarded as “low-carb”. Ketogenic diets are a subset of low-carb diets that induce a metabolic state known as ketosis by restricting carbs to 20-50 grams a day. Based on studies, ketosis is a beneficial condition for treating cancer.16

When you restrict carbohydrate intake below 20-50 grams, your body runs out of glycogen stores and starts producing ketone bodies. Normal cells can use ketones for energy, but cancer cells cannot and they literally starve to death.

Additionally, ketogenic diets have been used for treating: neurological diseases (Alzheimer’s disease, Parkinson’s disease, autism, depression, migraines, epilepsy)17, chronic fatigue syndrome, polycystic ovarian syndrome (POS)18 and more.

Bottom line

Low-carb diets have many proven health benefits. However, keep in mind that “low-carb” does not necessarily mean healthy. Food quality and cooking methods are as important as the amount of carbs you eat. It is recommended you first consult your diet plan with your doctor, especially if you are pregnant, nursing or having any health issues such as diabetes, thyroid dysfunction, etc., as there may need to be an adjustment to the medication you are taking.

Main side effects

Consult a dietician before starting a ketogenic diet, especially if you have any known medical conditions (especially Type 1 diabetes). There are certain side effects, which need to be considered before starting this diet plan. Consultation with a medical professional is highly advisable.

"Sugar hangover" - reactive hypoglycemia

Your body is naturally used to sugar and glucose. Excluding it may lead to tiredness, headache, weakness or fatigue during the first few days. This is also referred to as "keto flu". The flu-like symptoms should dissipate after a few days or weeks. The negative effect could be overcome by increasing the level of electrolytes.

Warning: If you eat a low-carb food, you have to make sure to get enough electrolytes - sodium, potassium and magnesium - in your diet. Unless your electrolyte's intake is sufficient you may experience fatigue, muscle twitching, headaches, muscle cramping, and in severe cases, arrhythmia. You can use salt substitutes rich in minerals such as potassium. Be warned, as according to Wikipedia, people with kidney failure, heart failure or diabetes should not use salt substitutes without medical advice.3

Potential risk of mineral deficiency

To counteract the excretion of minerals on a ketogenic diet in adults, additional mineral intake is required:19

- Sodium: 3,000-5,000 mg in addition to sodium naturally occurring in food

- Potassium: 1,000 mg in addition to potassium naturally occurring in food

- Magnesium: 400 mg

Important note: An excessive intake of any mineral (especially potassium) can be just as dangerous as a deficiency. The values above are just average and individuals should have their mineral levels checked to determine the required level.

Potassium

If your intake of potassium is lower than recommended, increase your consumption of potassium-rich food or even get a potassium supplement. You can check your daily potassium intake and the percentage of ERM (Estimated Recommended Minimum) set by the USDA, which is 2,000 mg for healthy adults. It is, however, important to note that the limit is set as minimum amount generally advised. People on a ketogenic diet have special requirements on top of this, which is usually about 1,000 mg more. Based on the USDA, AI (Adequate Intake) of potassium for healthy adults is even more: 4,700 mg a day. Research shows that increased level of potassium may decrease risks of some heart-related diseases. If you suffer from kidney dysfunction, consult your doctor, as he may recommend less than this amount. For healthy individuals, there is no upper limit for potassium, as it's not clear where the limit lies. However, it's almost impossible to overdose yourself with potassium, especially on a ketogenic diet. Our advice: keep it reasonable up to AI.

Note: You can use supplements such as lite salt (KCl). There is about 1,500 mg of potassium in each teaspoon of lite salt, so be very careful not to use too much, as it can be toxic in large amounts.

Sodium

Sodium is usually advised to be lowered on most diets apart from ketogenic diets, where an increased amount is desired. The RDA of sodium based on the USDA is 2,300 mg, which may not be enough. The best solution to overcome the symptoms of "sugar hangover" is to drink 1 or 2 cups of bouillon or broth daily. This will give you about 1-2 grams of sodium up to your daily intake. If you exercise, you might also want to drink one cup of broth within an hour before you start. You may not need an increased intake of sodium throughout the diet but only during the initial phase.

Magnesium

The RDA for healthy adults is 400 mg a day but you may need even more during the first few weeks of the ketogenic diet. If you are suffering from magnesium deficiency, you may experience muscle cramps, dizziness and fatigue. Severe magnesium deficiency can result in more serious problems.

Here's a list of foods rich in electrolytes and other vitamins and minerals.

Eating more?

Initially, you might also eat more before you feel full (also as a result of lack of sugar). But this will only last for a few days or weeks before your body gets used to it. According to Dr. John Briffa, in the long term, you will actually eat less, as you will feel less hungry from eating the real nutritious food.20

Initial phase requires discipline

Ketogenic diets require that you count the amount of net carbs. In time, you will learn what and how much to eat. For some advice on how to cope with the absence of sugar, have a look at this FAQ section.

Acetone ketogenic breath

You may notice smell from your mouth, sweat and urine when ketosis is triggered. It's a good indicator for ketosis and will not last for long. It's actually not necessarily a "bad" breath, but rather "fruity". However, for most people it is unpleasant. Make sure it's not just dry mouth and dehydration or lack of electrolytes in your body (sodium, magnesium, potassium).

Initially costly?

It may be more expensive than a regular diet, as you eat more meat, vegetables and generally higher quality food. At least, this is one of the most criticized aspects of ketogenic diets. Try to get what is mostly available in your area. If you live by the seaside, fish and seafood is likely to be less pricey and of higher quality. Also, many keto-dieters claim that in the long term you save money, as you need less to sate our appetite!

References

1. Halton T.L., Hu FB., The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review, Journal of the American College of Nutrition (2004)

2. Cecil J.E., et al., Comparison of the effects of a high-fat and high-carbohydrate soup delivered orally and intragastrically on gastric emptying, appetite, and eating behaviour, Physiology and behaviour (1999)

3. "Keto-flu" and Sufficient Intake of Electrolytes. KetoDietApp.com

4. Anssi H. Manninen, Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets, J Int Soc Sports Nutr (2004)

5. Anssi H. Manninen, Very-low-carbohydrate diets and preservation of muscle mass, Nutr Metab (2006)

6. Low-Carb Diets – Healthy, but Hard to Stick to? Comparison of studies, AuthorityNutrition.com

7. L. Santos, S. S. Esteves, et al., Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors, International Association for the Study of Obesity (2012)

8. Mary C. Gannon and Frank Q. Nuttall, Effect of a High-Protein, Low-Carbohydrate Diet on Blood Glucose Control in People With Type 2 Diabetes, American Diabetes Association (2004)

9. Guenther Boden, MD, et al., Effect of a Low-Carbohydrate Diet on Appetite, Blood Glucose Levels, and Insulin Resistance in Obese Patients with Type 2 Diabetes, American College of Physicians (2005)

10. Hession, M. et al., Systematic review of randomized controlled trials of low-carbohydrate vs. Low-fat/low-calorie diets in the management of obesity and its comorbidities, Obesity Reviews (2009)

11. Richard J. Wood, Jeff S. Volek, et al., Carbohydrate Restriction Alters Lipoprotein Metabolism by Modifying VLDL, LDL, and HDL Subfraction Distribution and Size in Overweight Men, American Society for Nutrition (2006)

12. The Obesity Epidemic, the Truth about Cholesterol and Saturated Fat, KetoDietApp.com

13. Low-carbohydrate diets look good for the prevention and treatment of cancer, DrBriffa.com

14. William S. Yancy Jr, MD, et al., A Randomized Trial of a Low-Carbohydrate Diet vs Orlistat Plus a Low-Fat Diet for Weight Loss, JAMA Internal Medicine (2010)

15. Can a Low Carb Diet Reduce Tooth Decay? by Dana Carpender, also in Dr. Briffa's book: "Escape the Diet Trap" (2012)

16. Weihua Zhou, et al., The calorically restricted ketogenic diet, an effective alternative therapy for malignant brain cancer, BioMe Central, Nutr Metab (2007)

17. Kristin W. Barañano, MD, PhD and Adam L. Hartman, MD, The Ketogenic Diet: Uses in Epilepsy and Other Neurologic Illnesses, BioMe Central, Curr Treat Neurol. (2008)

18. Paoli A., Rubini A, Volek JS, Grimaldi KA, Beyond weight loss: a review of the therapeutic uses of very low-carbohydrate (ketogenic) diets European Journal of Clinical Nutrition (2013)

19. Lyle McDonald, "The Ketogenic Diet", chapter 7 (2000)

20. Dr. John Briffa, "Escape the Diet Trap", chapter 8 (2012)

The exercise issue

KetoDiet focuses on food and nutrition, as these are critical for achieving your weight loss goals. In this chapter we'll offer recommendations on the basic exercise principles. If you are a complete beginner, I strongly suggest you get some advice from a professional trainer and read the references I provide on this topic in Recommended sources of information.

The good news is that for losing fat you don't really need to do any exercise. However your goals should also include achieving a good mental and physical health and muscle toning which will improve your metabolism and accelerate weight loss.

Exercise helps you lose weight in many ways:

- Exercise improves insulin sensitivity of your muscles and has been proven to reduce stress due to hormone called endorphin. Endorphin will improve your mood and reduce stress levels.1234 While stress is a significant factor for weight gain, reduced stress usually leads to reduced appetite and therefore helps you lose weight.5

- Building muscle tissue will contribute to fat burning. More muscles mean more calories burned faster and your metabolic rate will increase.6 Contrary to popular belief, fat burning during exercise is not nearly as effective, as you will discover in the following sections. Think about it: if you want to burn calories from one chocolate cookie, you have to work out for about 30 minutes.

Aerobic exercise - cardio

Aerobic exercise has several health benefits but surprisingly little impact on weight loss. The best aerobic activity by far is walking. It's safe, simple and doesn't require any practice. 30 minutes of walking per day may have great effects on health, particularly brain and heart.7 Doing that is not as difficult as you may think: avoid using the car too often and go for a short walk during your lunch break. Stop using elevators and walk up the stairs. For healthy individuals, any aerobic exercise at the intensity of just 60-75% of your maximum heart rate will be beneficial.

When it comes to weight loss, contrary to common wisdom, aerobic activities have little impact. Cardio training is a prolonged physical activity which takes 45 or more minutes and includes aerobic lessons, walking, swimming, running, cycling and other. You do burn fat but it comes at a cost of increased level of hunger.8 In the end, the overall long-term effect is relatively insignificant. If you hope to lose weight by aerobic exercise alone, you will have to burn excessive calories every day to make sure they are not stored as fat.

Although it has not been studied formally, there is preliminary evidence that high-intensity intermittent training can be more beneficial for weight loss, as it doesn't cause increased appetite. That in itself makes it easier to achieve effective weight loss.

Some critics point out that there is cortisol release during prolonged aerobic exercise. Cortisol has been linked with fat-gain, especially in the abdominal area. However, it should also be noted that during aerobic exercise endorphin is released which offsets the effects of cortisol.9 Endorphin has such an effect that it is often referred to as the "happiness hormone".

Burning excessive carbohydrates with cardio

Cardio exercise is the best way to burn any excessive sugar before it makes its way to store itself. If you know you ate a bit more than you should, go for a walk for 30-60 minutes. Even if you ate more carbs than you should have, it should help you get back in ketosis. As already mentioned, it takes about 30 minutes of aerobic exercise to burn a chocolate cookie. Remember, it should not be more than an hour after eating and make sure it doesn't happen too often.

The best approach for weight loss

Generally, what works for a person, doesn't have to work for another in the same way. However, there have been many studies performed on subject of exercise and its effects on weight loss and most of them reached the same consensus: Most of the weight loss happens due to the right diet and exercise will only contribute to a successful diet. Provided your diet causes your body to burn fat, exercise is a supporting tool for accelerating and maintaining your weight loss. It's a well-known fact that 80% of your weight loss effort should be focused on diet itself. When it comes to exercise, developing some muscle tissue is known to enhance your metabolism and you burn more fat.

Apart from resistance training, High-Intensity Intermittent Exercise, Intermittent Fasting and High-Fat Fasting are all effective weight loss tools.

Resistance training - building muscles

Apart from weight loss benefits, studies have also shown that high-intensity resistance training improves glycemic control in patients with type 2 diabetes.10

To build and maintain muscle tissue, your need to have the right diet and do the right type of exercise. As you build muscle tissue and lose body fat you will appear leaner. Ladies shouldn't be afraid - you will have a muscular look. Even after years of exercise you will look toned but not too muscular. Bodybuilders dedicate several years of advanced daily training and use specialized nutrition to reach that level.

Starting with proper diet, the most important thing is to eat sufficient protein. This is explained in detail, in How much protein should I eat?. But diet itself is not enough - a type of exercise known as 'resistance' or 'weight' training is essential for stimulating muscle growth. You can exercise at home or at your local gym.

If you plan to get a gym membership, don't be shy to ask for help and advice if you don't have any past experience. If on the other hand you decide to train at home, you will have to be creative and use your own bodyweight and simple equipment for exercise. Affordable and easily obtained equipment includes: rubber bands, dumbbells, overball and medicine ball. It's also a good idea to have a yoga mat.

The aim is to exercise the major muscle groups. These include:

- Core - abdominals, chest, back;

- Legs - glutes, quadriceps, hamstrings, calves;

- Arms - biceps, triceps, shoulders;

The bigger the muscle group your train, the more muscle tissue you will build and the more fat you will eventually be burning. So, focus on large muscle groups to begin with.

Here are some types of resistance exercise you can perform:

- For core: press-ups, crunches and crossover crunches (using medicine ball), plank, side plank

- For legs: squats, lunges (with dumbbells), jogging on spot

- For arms: press-ups, shoulder press, biceps curls (using rubber bands or weights), triceps dips (using chair or sofa if training at home)

There is no need for a prolonged, exhausting exercise, as you may have thought. It's good to start with 5-10 minutes of light cardio just to warm up, continue with 15-20 minutes of resistance training and finish with 10-15 minutes of cardio. You may choose to exercise only certain muscle groups or have a complete body workout during a training session - it's up to you. Try to keep consistent and exercise each muscle group for at least 45-60 seconds. Even when you don't have time, 15 minutes of exercise at home makes a difference.

An important point - don't forget about warming up and stretching. It may seem unnecessary and people often underestimate it. You don't want to have short inflexible muscles. Lack of stretching will intensify the muscle soreness the next few days after exercise.

Also note that if you do resistance training, you can eat some extra carbs. This is optional and doesn't mean you have to. When you restrict carbohydrates, you will gradually going to be more adept at burning fat as fuel and therefore keto-adapted.

A scientific review performed recently shows that resistance training is important for preserving muscle mass and metabolic rate during weight loss.11 High metabolic rate is an advantage to have, as you may eat more than other people with low metabolic rate without gaining weight.

No time for exercise? Plan for it

You may think there is no time for exercising. This is rarely the case. Firstly, there is no need for the average person to exercise every day. Exercising 2-4 times a week is sufficient for most people. Always plan for your exercise days in advance - it will help you plan your diet as well. If you feel weak without eating extra carbs before the exercise, your body may not be keto-adapted (using ketones without the need for glucose). Keep in mind it may take a month or more to get keto-adapted and you may need to take it easy with your workouts. As Dr Volek and Phinney described in their book, The Art and Science of Low Carbohydrate Performance, there is no need for extra pre-workout carbs once your body gets keto-adapted. In fact, they have observed that keto-adaptation is very beneficial even for endurance athletes. However, no diet fits everyone and if you think you can't do without carbs, you can always try TKD (see Targeted ketogenic diet). If you follow TKD, make sure the amount of carbs is small enough to burn during your exercise routine. For the days that you're not planning on exercising it is advisable to do some light cardio such as half an hour of walking. You can get a pedometer to keep you motivated. You can do this easily by walking to local shops instead of using car, going for a short walk during your lunch break or not using elevator at work when possible.

References

1. Javier Ibañez, MD, PHD, et al., Twice-Weekly Progressive Resistance Training Decreases Abdominal Fat and Improves Insulin Sensitivity in Older Men With Type 2 Diabetes, American Diabetes Association (2004)

2. George P. Nassis, et al., Aerobic exercise training improves insulin sensitivity without changes in body weight, body fat, adiponectin, and inflammatory markers in overweight and obese girls

3. Richard L. Bradley, et al., Voluntary exercise improves insulin sensitivity and adipose tissue inflammation in diet-induced obese mice, Elsevier (2005)

4. Allan H. Goldfarb, et al., Plasma beta-endorphin concentration: response to intensity and duration of exercise, Medicine and Science in Sports and Exercise, (1990)

5. Elissa Epel, et al., Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior, Elsevier (2001)

6. Gary R. Hunter, et al., Resistance Training Conserves Fat-free Mass and Resting Energy Expenditure Following Weight Loss, Obesity journal (2012)

7. Michelle W. Voss, et al., Plasticity of Brain Networks in a Randomized Intervention Trial of Exercise Training in Older Adults, Front Aging Neurosci. (2010)

8. G. Finlayson, et al., Acute compensatory eating following exercise is associated with implicit hedonic wanting for food, Physiol Behav (2009)

9. The implications of cortisol release, Bodybuilding.com

10. David W. Dunstan, PHD, et al., High-Intensity Resistance Training Improves Glycemic Control in Older Patients With Type 2 Diabetes, American Diabetes Association (2002)

11. Stiegler P., Cunliffe A., The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss, Sports Med. (2006)

What if I cannot lose weight?

Common mistakes

First of all, don't weigh yourself more than once a week. There are natural fluctuations related to water retention and hormonal balance. If you are a woman, you will notice these fluctuations more often. If you see no movement on the scales or even if your weight goes up, it doesn't mean you are not losing fat. If you exercise, you may even see a little increase in weight, as muscles are heavier than fat. The important thing here is to concentrate on losing body fat.

If you are struggling to lose fat, here are some possible causes:

1. You are not in ketosis, which you can confirm using ketone detection strips. There could be several reasons for that:

- Your carbohydrate intake may be too high. Try to decrease your daily carbs limit. Also try to include coconut oil in your diet. Coconut oil consists of MCTs (Medium chain triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. MCTs are converted in the liver into ketones, which helps you enter ketosis.

- Your protein intake may be too high. If you eat too much protein, the excess protein converts into glycogen and disrupts ketosis. This is not the most likely reason, as it's not as easy to eat too much protein unless you take protein supplements.

- You use artificial sweeteners that may interrupt ketosis. Some keto-dieters claim artificial sweeteners to have a negative effect on ketosis. This issue has been recently debated but there are no conclusive results as to the effect of artificial sweeteners. As a guideline, beware of chewing gums, mints or any medications such as cough syrup and others that may contain sugar or sweeteners.

- Carb cheating / carb creep is another possible reason for not losing weight. You have to be really disciplined and aware of all carbs you eat. It's a little nibbling here and there of the forbidden foods, leading to a carb creep, so make sure you count all carbs. Sometimes, even when a label says "sugar-free", it doesn't have to be "carbs-free"!

- You can be in ketosis without showing urinary ketones, but they can be found in your bloodstream. This could happen if your urine is too diluted due to high water intake and shows a marginal number of ketones. Using Ketostix is not the most accurate method but may be good enough to find out whether you are in ketosis. As long as you keep your net carbs low, your body will enter ketosis. You may even not be showing any ketones at all. This happens when your body gets fully keto-adapted and uses fat for fuel. It's not a bad thing and it doesn't mean you will stop losing weight.

2. You are in ketosis but struggle to lose weight. There could be several reasons for that:

- The reason could be way too much fat and therefore calories in your diet. Firstly, it's undisputable that all calories are NOT equal. It really matters whether you get them from healthy and sating LCHF food or processed food rich in carbs. However, some people on a LCHF diet may find it easier to lose weight if they also watch their calorie intake. Fat contains twice as many calories as carbohydrates and protein, so it's important your fat intake lies between the recommended ranges. There is no diet that lets you consume "unlimited" amounts of calories and still lose weight. Calories from fat should amount to 60-75% of your daily intake and overeating is not going to do any good. When it comes to the overall calorie intake, it depends on your individual maintenance level and how active you are. For more on calories, see How is weight loss achieved on ketogenic diets? and Should I count calories?.

- Also keep in mind that losing fat gets more difficult as you approach your ideal weight. My own experience is that if you need to lose a relatively small amount of weight like 5-10 pounds and your body weight is already at a healthy "natural" level, you will find it hard to lose more weight. The only way is to be careful about your calorie intake. Again, have a look at Should I count calories?

- You put on weight over a short period of time. This could happen if you had more carbs (even once!) than your daily limit (e.g. you went to a party). As we have learnt before, there is a relationship between water retention and glycogen stores. If your body manages to store some extra glycogen, you also increase water retention. This happens literally from one day to the next. Don't panic, it's just water. Once you go back to your daily carbs limit it will take 2-3 days to lose the excessive water.

- You may have a thyroid or adrenal dysfunction and you are not aware of it. It only takes a blood / saliva test to find out - visit your doctor! In case of autoimmune (Hashimoto hypothyroidism), very low-carb diet is not recommended. Dr. Broda Barnes, who spent over 50 years on thyroid research, suggested in his book "Hypothyroidism: The Unsuspected Illness" that the minimum amount of carbohydrate intake for patients with hypothyroidism should be at least 30 grams of net carbs. You can read more about thyroid and very low-carb diets in this chapter: What is a very low-carb diet?

- Stress is a big factor. When we are stressed out, our body produces a hormone called cortisol, which is responsible for storing fat round your stomach area (visceral fat) and makes weight loss more difficult. Try to relax, don't underestimate this factor. Find your own way to reduce it: try meditations, take a few days off work, go somewhere for a weekend or go for a walk. Stress is also linked to hypothyroidism and adrenal issues and this badly affects your metabolic rate. As a result of that, you store fat.

- Leptin and its satiety signaling is another possible factor. Fat is hormonally active and it sends out leptin, a hormone that tells us when we've had enough. As you lose fat, there will be less fat cells to do the job. This does not apply just to low-carb, but any diet. The question is how significant this factor is. If you eat food rich in fat and protein, this can be minimized.

- Lack of sleep may be behind your weight stalling. It may sound as cliché but sleep is and absolutely crucial part of fat loss: Maximum fat loss is only achieved with adequate sleep, diet and exercise. Try to fall asleep before midnight and sleep for 7-9 hours. I don't expect all of you can afford to sleep for 9 hours, but take it as a goal.

- You eat too many low-carb treats. Going on a low-carb diet doesn't mean you can indulge low-carb pancakes, cheesecakes or muffins on a daily basis. Although these may be very low in carbs (when you use stevia or Erythritol), they may still cause cravings. You should always treat them as occasional rewards and your diet should be based on real food (eggs, meat, leafy vegetables, cheese and some nuts).

- You exercise too much. Overtraining could be as harmful as lack of exercise. Excessive exercise may cause increased appetite and you will likely eat more. 2-4 times a week and short daily walks should be enough.

What else to do about it?

1. First of all, don't weigh yourself more than once a week or even better, don't weigh yourself at all. There are natural fluctuations related to water retention and hormonal balance. If you are a woman, you will notice these fluctuations more often. If you see no movement on the scales or even if your weight goes up, it doesn't mean you are not losing fat. If you exercise, you may even see a little increase in weight, as muscles are heavier than fat. The important thing here is to concentrate on losing body fat. Don't rely just on scales, use body tape, calipers, belts or clothes to see any changes.

2. Try to include more coconut oil and more omega 3 fatty acids (macadamia nuts, fatty fish) in your diet - it helps with fat loss.

3. Some low-carb dieters claim to have improved their weight loss by reducing the consumption of dairy products, while others found no significant effect. This may well be down to individuals and it's worth trying in case it works for you.

4. Be careful about products labeled "low-carb", "sugar-free", etc. It's a known fact that some of these products contain more net carbs than they claim. The perfect examples of such advertising are the Atkins products. They contain artificial additives and have a long list of ingredients which always raises alarm. Additionally, they are sweetened with sugar alcohols such as sorbitol or Maltitol that cause insulin spikes and are definitely not "carbs-free". Not all sugar alcohols have the same impact on blood sugar and I would recommend you only use products sweetened with Erythritol, Swerve, Stevia or chicory root sweetener (e.g. Just like sugar). These sweeteners have no impact on blood sugar and are very low in calories.

5. Avoid products labeled "fat-free" at any cost. These are often full of carbs!

6. Learn to eat REAL food: meat, eggs, vegetables and nuts should be the main part of your diet! Eating food full of preservatives, additives and colorings is not only unhealthy, but it will impair your weight loss efforts. In most cases, these products are not nutritious enough, don't have the ability to sate our appetite as REAL food does and as a result, you will eat more.

7. Most of your diet should consist of meat, eggs and vegetables. Be careful with nuts, root vegetables, dairy and fruits (berries, if any).

8. If you reached the plateau, try IF (Intermittent Fasting) or HFF (High Fat Fasting) for a few days and see if there is any difference. Doing IF every now and then is recommended for keeping your metabolism high.

9. HIIE (High-Intensity Intermittent Exercise) also works for breaking the plateau. These short intense workouts improve glucose tolerance and are the most effective for burning calories.

10. For long-term effects, it's not about burning calories, it's about building muscle tissue and increasing your metabolic rate. Therefore, include resistance training in your workout routines.

11. Increase your electrolytes, make sure your electrolyte intake is sufficient (magnesium, potassium, sodium). For more, see "Sugar Hangover" - reactive hypoglycemia

12. Drink water! Make sure you get properly hydrated, it's vital for fat loss. Water suppresses appetite and helps body metabolize fat.

13. If your carbs intake is low and you don't see any reason why you shouldn't lose weigh, give it some time. Your body may just be getting used to your new life-style and needs time to adjust.

For more tips or questions, please join our discussion and leave us a comment on this blog post.

IF (Intermittent Fasting)

You may have lost a lot of fat but you cannot reach your dream weight. The definition of "plateauing" or stalling is when you stopped losing weight entirely over a period of 2 weeks. The reason could be that you are at your healthy "normal" weight and your body refuses to go lower. If for purely esthetic reasons you wish to lose some more fat then you can try what is known as IF (Intermittent Fasting).1 There are several types of IF:

- The first suggests that you alternate days of fasting with days of unrestricted eating while still eating low-carb food.

- The second, less extreme for most people, is to break a 24-hour period into 2 segments (e.g. 18/6). This means you fast for 18 hours just drinking water or tea and have a 6-hour period of calorie intake. You can even have 16/8 or 20/4 periods based on what suits you the most.

- If the above types are too hard for you, simply skip either breakfast or dinner every now and then. It is important to note, that you must not force yourself and start feeling too hungry. It should be a gradual process, where you slowly get your body used to it by putting your next meal off slightly every day until you skip it. Be warned that this approach is not for everybody: People suffering from anorexia nervosa, bulimia nervosa and Type 1 diabetes should avoid it completely.

Try IF for up to a week until you break the plateau. Also, don't try IF during the first few weeks of this diet when your body gets used to low-carb food. You won't succeed, as you will initially be too hungry.

HFF (High Fat Fasting)

Another type of fasting often recommended by experienced keto-dieters, is to eat about 90% of your calorie intake from fat while keeping your calorie intake low, up to 1000 kcal a day. This should be no more than a few days and many claim to have managed to break the plateau using this approach. For a guide on which fats are good for you, see Oils & fats.

HIIE (High-Intensity Intermittent Exercise)

Another approach known as HIIE (High-Intensity Intermittent Exercise)2 is based on research that shows that this type of exercise is more effective for shedding fat. It performs better than steady state cardio training (such as steady cycling for 45 minutes) and most aerobic activities.3

HIIE is an exercise regime, where you alternate periods of short, intense exercise with periods of moderate or low intensity exercise. This could be, for example, 30 seconds of intense exercise (90% of your maximum effort) with 2-3 minutes of low intensity exercise. In practice, this could be sprint alternated with fast walking or moderate running. Other forms could be exercise on a stationary bike with varying intensity, rowing, or using other cardio-based equipment at a gym such as elliptical trainer. All you need to do is a 20-30 minutes of exercise, no more. Start by doing this 1-2 times a week and as you progress, you may increase the frequency to 3-4 times a week. You will see results not only in terms of fat loss but also health effects!

References

1. M. N. Harvie, et al., The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women, Int J Obes (2011)

2. S. H. Boutcher, High-intensity intermittent exercise and fat loss, J Obes, (2011)

3. E. G. Trapp, et al., "The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women", Int J Obes (2008)

So, what should I eat?

Apart from the obvious limitation of net carbs content in food, it is also recommended to avoid processed food and any food that may contain preservatives and colorings. KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle. You may be shocked if you knew how much sugar you have been eating without knowing it in salad dressings, sauces, bread, fruit yogurts, ready-to-eat meals, etc. Avoid sugary and starchy foods completely, as there are many hidden carbs in almost everything. When it comes to home cooked meals, especially in the case of ketogenic diets, it is all about creating meals from fresh, basic ingredients. There are no limits on how you cook your meals: you can steam, boil, bake, or even fry them. For tips when eating out or at work, have a look here.

For the initial phase of your diet plan, you have to be very careful about the amount of net carbs in food. KetoDiet will help you choose the right meals and plan your days so that you stay within your target limit.

In short you should eat REAL food (meat, eggs, nuts, yogurt, vegetables and occasionally some fruits). Avoid using any products commercially labeled as "low-carb pasta" or "low-carb flour" and special baking mixtures. These commonly contain hidden carbs and they do not provide a replacement for real food. If for any reason you decide to use these products make sure you check the nutritional values and content.

Food very low in carbs (eat freely)

Grass-fed and wild animal sources

- grass-fed meat (beef, lamb, goat, venison), pastured pork and poultry are high in healthy omega 3 fatty acids

- avoid sausages, meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces

- pastured eggs, gelatin, ghee, butter

- offal, grass-fed (liver, heart, kidneys and other organ meats)

- wild-caught fish & seafood

Healthy fats

- saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil)
monounsaturated (avocado, macadamia and olive oil)
- polyunsaturated omega 3s, especially from animal sources (fatty fish and seafood)

Non-starchy vegetables

- greens (Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
some cruciferous vegetables like kale (dark leaf), kohlrabi, radishes
- celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), bamboo shoots

Fruits

- avocado, coconut

Nuts and seeds

- macadamia nuts

Beverages

- water (still), coffee (black or with cream or coconut milk), tea (black, herbal)

Condiments

- pork rinds (cracklings) for "breading"

- mayonnaise, mustard, pesto, bone broth, pickles, fermented foods (kimchi, kombucha and sauerkraut) - best home-made with no additives

- all spices and herbs, lemon or lime juice and zest

- "zero-carb" sweeteners (Stevia, Sweetleaf, Swerve, Erythritol, etc.)

- whey protein (beware of additives, artificial sweeteners, hormones and soy lecithin), egg white protein and gelatin (grass-fed, hormone free)

Food low in carbohydrates (eat with consideration)

Vegetables and mushrooms

- some cruciferous vegetables (white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga / swede)

- nightshades (eggplant, tomatoes, peppers)

- some root vegetables (parsley root), spring onion, leek, onion, garlic, mushrooms, winter squash (pumpkin)

- sea vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts

Fruits

- berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.), rhubarb, olives

Grain-fed animal sources and Dairy

- beef, poultry, eggs and ghee (avoid farmed pork, it's too high in omega 6s!)

- dairy products (plain full-fat yogurt, cottage cheese, cream, sour cream, cheese) - avoid products labeled as "low-fat", most of them are packed with sugar and starch and have little sating effect

- bacon - beware of preservatives and added starches (nitrates are acceptable)

Nuts and seeds

- pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds

- brazil nuts (beware of very high level of selenium - don't eat too many of them!)

- peanuts (technically legumes, although low-carb, they are not paleo-friendly)

Fermented soy products

- if eaten, only non GMO and fermented soy products (Natto, Tempeh, soy sauce or paleo-friendly coconut aminos)

- Edamame (green soy beans), black soybeans - unprocessed

Condiments

- thickeners: arrowroot powder, xanthan gum (xanthan gum is not paleo-friendly)

- sugar-free tomato products (puree, passata, ketchup)

- cocoa and carob powder, extra dark chocolate (more than 70%, better 90% and beware of soy lecithin), cocoa powder

- beware of sugar-free chewing gums and mints - some of them have carbs

Food with average carbohydrates (eat occasionally)

Vegetables

- root vegetables (celery root, carrot, beetroot, parsnip and sweet potato

Fruits

- apricot, watermelon, Cantaloupe / Galia / Honeydew melons, Dragon fruit (Pitaya), peach, nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, ears, figs (fresh)

- dried fruit (dates, berries, raisins, figs, etc.) – only in very small quantities (if any)

Nuts and seeds

- pistachio and cashew nuts, chestnuts

Alcohol

- dry red wine, dry white wine, spirits (unsweetened)

Food rich in carbohydrates, factory-farmed meat and processed foods (avoid completely)

- all grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes

- all products made from grains (pasta, bread, pizza, cookies, crackers, etc.)

- sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks)

- factory-farmed pork is high in inflammatory omega 6 fatty acids and farmed fish may contain PCBs

- avoid fish high in mercury

- processed foods containing carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products), sulfites (e.g. in dried fruits, gelatin), BPAs (they don't have to be labeled!), wheat gluten

- artificial sweeteners (Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, etc.)

- refined fat / oils (e.g. sunflower, safflower, cottonseed, canola, soybean, grapeseed, corn oil), trans fats such as margarine

- "low-fat", "low-carb" and "zero-carb" products (Atkins products, diet soda and drinks, chewing gums and mints may be high in carbs or contain artificial additives, gluten, etc.)

- legumes (if you don't follow a strict paleo diet, you can have peanuts or other legumes low in carbs)

- milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, from all the diary products, milk is difficult to digest, as it lacks the "good" bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs.

- alcoholic, sweet drinks (beer, sweet wine, cocktails, etc.)

- tropical fruit (pineapple, mango, banana, papaya, etc.)

- some high-carb fruit (tangerine, grapes, etc.) – tropical and sweet fruit should be eaten only as a pre-workout snack!

- fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating

- dried fruit (dates, raisins, etc.) if eaten in large quantities

Nutrition Facts

Oils & fats

When deciding which oils and fats you should use, follow these rules:

Saturated fats = harmless

Saturated fats have been cursed and deemed to be really bad for our health. We've been brainwashed for the last 50 years that saturated fat and cholesterol are the major causes for coronary heart disease and obesity. The entire lipid hypothesis was based on bad science - the flawed and fraudulent research of Ancel Keys.

Saturated fats are found in red meat, cream, butter, ghee, lard, tallow, eggs, coconut oil or palm oil (organic from sustainable agriculture).

They are the most stable, have long shelf life and high smoke points. Use these oils for most of your cooking. In fact, most of your fat intake should come from saturated and monounsaturated fats.

MCTs = great "fat-burners"

Medium-chain triglycerides (MCTs) are saturated fats our body can digest very easily. MCTs, which are mostly found in coconut oil, behave differently when ingested and are passed directly to the liver to be used as an immediate form of energy. They are also present in butter and palm oil in smaller quantities. MCTs, which are commonly used by athletes, improve and enhance performance and are great for fat loss. If you can tolerate pure MCT oil with no stomach discomfort, you can get MCTs in a supplement form.12

Monounsaturated fats = healthy

Monounsaturated fatty acids (MUFA, omega 9, oleic acid) are found in avocados, olives, beef and nuts (especially macadamias) and have been known to prevent heart disease. Studies show that consumption of monounsaturated fatty acids is associated with better serum lipid profiles.3 Oils high in MUFA such as extra virgin olive oil, avocado oil and macadamia nut oil are best for cold use, for finishing meals or after cooking.

Polyunsaturated fats = some healthy, some not

Polyunsaturated fatty acids (PUFA), omega 3 and omega 6 fatty acids are both essential and our body needs them. However, our diet is often loaded with PUFA, especial omega 6 and we eat too many of them. They are called "poly", because they contain many double bonds which tend to react with oxygen when heated and form harmful compounds such as free radicals. This oxidative damage is a process that creates free radicals in the body and increases inflammation and the risk heart disease and cancer. In general, polyunsaturated fats are unstable and not suitable for high-heat cooking. Organic nut oils, sesame oil, flaxseed oil are best for cold use.

Studies show that Western diets are deficient in omega 3 fatty acids. In fact, the omega 3 to omega 6 ratio is very unfavourable (15:1 – 17:1). Ideally, this ratio should be balanced at 1:1.4 The closer you get to this ratio, the better it will be for your health. Studies show that elevated intake of omega 6 and deficient intake of omega 3 fatty acids is associated with cardiovascular disease, stroke, autoimmune disorders and other inflammatory diseases,5 while reduced intake of omega 6 may protect against these diseases.6

Because it's likely you are already getting enough omega-6, focus on increasing your intake of omega-3 foods, such as wild salmon, fermented cod liver oil, grass-fed meat, walnuts and macadamia nuts. When using animal sources, always opt for grass-fed meat for maximum omega 3 fatty acids.8 In fact, grain-fed meat is low in omega 3 but loaded with omega 6 fatty acids.9 Omega 3 fatty acids are either short-chain (alpha-linolenic acid, ALA) mostly found in seeds and nuts or long-chain (eicosapentanaenoic acid , EPA and docosahexaenoic acid, DHA) found in fish and seafood. While EPA and DHA favourably affect omega 3 to 6 ratio, ALA first needs to be converted to EPA or DHA. Unfortunately, our body is extremely inefficient in converting ALA to EPA and DHA.7 That's why it's so important to get omega 3 fatty acids primarily from animal sources.

Focus on smoke point, oxidation rate and shelf life

- The higher the smoke point is, the better. In general, oils with high smoke point can be cooked at higher temperatures. Heating oil above its smoke point damages the oil and loads it with free radicals.

- The slower the oxidation rate is, the better. Heating oil up to its smoke point will increase its oxidation rate. However, oils and fats can oxidize even on the shelf when exposed to oxygen, light, moisture and even temperatures below their smoke point. Also, metals like iron and copper can act as pro-oxidants.10

- All oils can go rancid on a shelf which often loads them with free radicals. In general, oils high in saturated fat last longer (12-24 months) than oils high in monounsaturated (6-12 months) or polyunsaturated fats (2-6 months).

Trans fats = mostly BAD

Trans fats do exist in nature but also occur during the processing of polyunsaturated fatty acids in food production.11 Naturally occurring trans fats have been found to be beneficial compared to artificial trans fats.12 Natural trans fats are found in dairy products and meat from grass-fed animals.13 Artificial trans fats are referred to as "metabolic poison". Eliminate these from your diet by avoiding foods that contain hydrogenated or partially hydrogenated oils. These types of trans fats are typically found in margarine, cookies, crackers or even French fries.

Avoid all unhealthy fats

Processed vegetable oils, margarine, hydrogenated oils, partially hydrogenated oils and other trans fats, interestified fats, sunflower, safflower, cotonseed, canola, soybean, grapeseed and corn oil are all damaging your health. Trans fatty acids and processed oils:

- are oxidized during high-heat processing which creates free radicals

- they are often made from genetically modified seeds

- are pro-inflammatory and bad for your gut health

- consumption of trans fats increases the risk of coronary heart disease14

- consumption of trans fats negatively affects cholesterol levels - reduces concentrations of HDL cholesterol ("good" cholesterol) and increases concentrations of low-density LDL cholesterol ("bad" cholesterol)15

- associated with increased risk of cancer16

Cholesterol basics

It is highly recommended you have a blood test before you start a ketogenic diet and then every 6-8 weeks to monitor your lipid levels.

According to the "Lipid Hypothesis", having high cholesterol increases the risk of heart disease. Cholesterol is a waxy substance our body needs but when there is too much, it may block our arteries leading to heart disease or stroke.17 Let's examine this in more detail.

Firstly, there are two main types of cholesterol: not always "bad" (LDL) and "good" (HDL). Our body produces both in response to what type of fats we eat. Your overall cholesterol levels may increase on a ketogenic diet, but don'st panic. Contrary to what we have been advised over the last 50 years, you can reduce your risk of heart disease by eating saturated and monounsaturated fats and omega 3 fatty acids (mostly from animal sources). This way you can raise your HDL cholesterol ("good" cholesterol), lower your triglycerides and reduce levels of small particle LDL cholesterol ("bad" cholesterol). Not all LDL is bad, it's the small, dense LDL cholesterol that is associated with a higher risk of heart disease.18

The ideal LDL particle concentration should be below 1,600 nmol/L. Anything above 1,600 nmol/L is considered high risk.19 You can assess your LDL particle size (LDL-P) based on the Triglycerides to HDL ratio:2021

- Triglycerides/HDL ratio in mg/dl should be below 2 (American units), ideally 1 or less

- Triglycerides/HDL ratio in mmol/l should be below 0.873 (International units), ideally 0.437 or less

I recommend you watch a short video: Specialty Health - Dr. Tara Dall - It's not the passengers, it's the cars", which simply explains the significance of LDL-P.

Let's remind ourselves of the "lipid hypothesis" which states:

1. Saturated fat raises cholesterol

2. Cholesterol causes heart diseases

You'd be surprised to know that both points are actually wrong:

1. Consuming fat (yes, even saturated!) either does nothing or decreases the level of cholesterol in your body.

2. What causes heart and other related diseases is inflammation in the body. One of the causes of inflammation, is our modern high-carb (= low-fat) diet.

Studies show that:

- Replacing saturated fats with carbohydrates, which has been recommended by medical authorities all over the world for the last 50 years, increases the risk of coronary heart disease (lowers HDL, increases small particle LDL). In other words, it's not saturated fat or cholesterol that increases the amount "bad" cholesterol (small, dense LDL). It's the overconsumption of carbohydrates.22

- Dietary cholesterol has very little impact on total blood LDL cholesterol levels.23

- In fact, dietary cholesterol is beneficial for our health (it lowers small particle LDL cholesterol in our blood).24

- Individuals with moderately raised cholesterol levels live longer,25 while low-cholesterol levels are associated with higher risk of death.26

So, why are the dietary guidelines still giving us the wrong message? Because they want to give food and pharmaceutical industries time to adapt - they simply care more about profits than our health.

And how come many health professionals are still convinced fat is bad for our health? As it's often the case, it's a combination of many factors such as:

- Strong financial interests that want us to keep eating low-fat, high-carb products, using statins, etc.

- Unwillingness to admit that the advice given was wrong

Sugar - the diet and health threat

As mentioned above, what causes heart disease is not the consumption of saturated fat and cholesterol, it's inflammation caused by the overconsumption of carbohydrates.

Sugar is just a part of the total carbohydrates just like fiber and other carbs. It also happens to be the highly addictive white substance added to food. According to Dr. Lustig's presentation in 2009 27, consumption of sugar and sugary foods has increased dramatically over the past decades. Excessive consumption of sugary soft drinks and sweets has lead not only to obesity but also serious health problems. Apart from common sugar (sucrose), there is something even worse: high-fructose corn syrup. A cheap, unhealthy substitute for sucrose, which has been introduced just about 50 years ago. Dr. Lustig actually refers to fructose as "poison". Stay away from this - read the food labels! Fructose not only does not suppress hunger but it makes you eat more. Under normal conditions a hormone known as leptin tells your body when it's full. When sugar is consumed, the effect of leptin simply doesn't work. Contrary to popular belief, it's not fat but sugar that increases the level of "bad" cholesterol (LDL) and may cause serious health problems. Consumption of high-fructose corn syrup only makes sense for athletes, as they often need to replete glycogen stores quickly. Sugar causes what is known as metabolic syndrome: obesity, Type 2 diabetes, cardiovascular disease, lipid problems, inflammation and hypertension.

There are nations especially in Asia, where people eat low-fat and high-carb diets and they don't experience any significant obesity issues. One of the main reasons is that sugar is not a part of their diet: They are not eating pasta, bread and don't drink sugary drinks. Instead, they eat simple naturally occurring carbs. All this and more is explained in this presentation by Gary Taubes.

Health effects of sugar consumption could be:

- Oxidation and inflammation - causes of cardiovascular diseases or cancer

- Faster aging - sugar is closely connected to occurrence of free radicals that stand behind wrinkles or loss of skin flexibility, acne

- Metabolic syndrome - high blood pressure, diabetes, chronic fatigue syndrome and polycystic ovarian syndrome

- Depression

- Diseases that are closely related to high blood pressure - Alzheimer disease, heart disease, cataract, pancreas and liver disease

There are several ways you can naturally reduce inflammation in your body. In general, you should cut down on sugar and processed carbs and include healthy fats in your diet (omega 3 fatty acids, monounsaturated and saturated fat), avoid processed foods high in additives - eat REAL food, make sure you get enough sleep and include some moderate exercise. Although low-moderate intensity cardio is not effective for fat loss, it has been shown to have great health benefits, especially for your brain and heart.28

Anti-inflammatory food 29

Inflammation is the cause for serious diseases. Following is a list of keto-friendly anti-inflammatory foods to keep you healthy:

- Pastured animal fat, eggs, meat (lamb and beef), diary products - plain full-fat yogurt, natural cheese

- Wild fish fat, fish and seafood - wild salmon, sardines, herring, black cod

- Vegetables - cruciferous vegetables (cabbage, broccoli, kale, bok choy, Brussels sprouts and cauliflower), leafy greens (spinach, Swiss chard), carrot, beets, onions, peas, squashes, sea vegetables (all raw or cooked), edamame beans

- Fruits - berries (organic, fresh, frozen)

- Nuts, seeds and good fats - avocado, walnuts etc.

- Mushrooms (especially Asian types)

- Herbs and spices - turmeric, garlic, cinnamon, ginger, chili peppers, rosemary, thyme, basil, etc.

- Tea - especially green, white and oolong

- Other - red palm oil (use organic from sustainable agriculture from West Africa), red wine, dark chocolate (minimum 70% cocoa, better 90%)

Also, see my blog post for more info.

Sweeteners

Most low-carb dieters find that once they get used to the diet, the cravings for sugar go away. Many even claim not to use any sweeteners at all. However, you may find it hard, especially at the beginning. Following is an overview of sweeteners you could use provided your net carbs limit allows for it, as some of them contain some carbs. People with very low net carbs limit should avoid using anything other than "zero-carb" sweeteners, like Stevia, Monk fruit sweetener or Erythritol.

Best Natural Low-carb Sweeteners

- Stevia
Stevia is an herb, which is commonly known as "sugar leaf". The extract from this herb is used as a sweetener and sugar substitute. Based on the USDA database, stevia belongs to a group of non-nutritive sweeteners. This means there are no calories, vitamins or any other nutrients. The availability of stevia can vary from country to country.

Nowadays, it is commonly used in the US and was approved for use in the EU in 2011. Health effects of stevia have been questioned for the last few decades. However, based on the recent studies of the WHO (World Health Organization), stevia extract doesn't appear to have any harmful effects.30, 31 Use in modest amounts, it's 200-300 times sweeter than sugar! You can get Stevia powder (natural green or refined/white) or Stevia glycerite (liquid, drops).

Commercially available Stevia-based sweeteners are NuNaturals, SweetLeaf and other. These two are only known to contain Stevia. These two are only known to contain Stevia. Beware of sweeteners that may additionally contain artificial sweeteners, dextrose and maltodextrin. Sweeteners with dextrose and maltodextrin are known to raise blood sugar. These may be the hidden carbs you are eating which may be the reason you can't get to ketosis. Also, Dextrose is usually made from GMO corn while Maltodextrin is made from rice and may contain monosodium glutamate (MSG) which is not required by law to be labeled.

Some brands may leave a bitter aftertaste, which also depends on your perception. I suggest you try more brands until you find the one you like. Liquid Stevia from SweetLeaf is one of my favourite sweeteners.

If you notice that your liquid stevia product sometimes gets "cloudy", bin it. Even on the official product websites, don't seem to know either if it's safe to consume or not. The common advice is to bin it. When I noticed that myself, I wasn't sure whether it got "contaminated" when handling it or it simply has short shelf life. Since I didn't want to take any risks, I ended up binning a few bottles. It could be quite upsetting as it's not a cheap product and it's supposed to last for several months. Here is what I've found out: The problem stopped when I started storing my stevia in the fridge. I'm also very careful when handling it, so that I don't accidentally contaminate it. Problem solved!

- Erythritol
Erythritol is naturally found in fruits, vegetables and fermented foods. It is a sugar alcohol that does not affect blood glucose and has zero calories. Unlike Xylitol, the laxative effects are not reported to be as common.32 It's because 90% of Erythritol is absorbed before it enters the large intestine.33

According to medical research, the human body can safely tolerate daily doses of 1 gram per kilogram of body weight.34 However, in large quantities, it can cause stomach discomfort.3536

Erythritol has a GI of 0 and 0.2 calories per gram. It does not affect blood sugar and is suitable for a low-carb diet.37 Its sweetness is about 0.7 of sugar and you may need to use a bit more than sugar. It's commonly used in low-carb cooking and is one of my favourites. You can try commercially available sweeteners like Swerve or Erythritol (non-GMO).

- Monk fruit powder (Lo Han / Luo Han)
Monk fruit, also known as luo han guo or longevity fruit, is a fruit native to China and northern Thailand. It's 300 times sweeter than sugar and has been used in traditional Chinese medicine to treat obesity and diabetes. It's as sweet as stevia but without the bitter aftertaste of most stevia products.

As with all products, you have to be careful what ingredients they contain. Although pure monk fruit is claimed to have no calories and carbs, most products contain other sweeteners like inulin, which contains a few calories.56

Avoid anything containing dextrose and maltodextrin or artificial sweeteners and unnecessary additives. A good product should ideally contain only ingredients like monk fruit extract and inulin. Products containing Monk fruit are: Kal Monk Fruit Powder (mostly monk fruit-based), Swanson Lo Han Sweetener (mostly inulin-based) or NuNaturals Lo Han Supreme (monk fruit, vegetable glycerine, alcohol and water).

- Mannitol
Mannitol does not affect blood sugar but has more calories compared to Erythritol - about 1.5 calories per gram.37

Recent research shows that Mannitol may be a potential treatment for Parkinson's disease.42 As for the side effects, Mannitol is not recommended for people with anuria and congestive heart failure.43

Mannitol is soluble at higher temperatures and great for candy coating but I haven't tried it.

- Xylitol
Xylitol is a sugar alcohol that naturally occurs in the fibers of certain fruits and vegetables. It's a sugar substitute that tastes like sugar but has fewer calories.

Like Stevia, it doesn't contain many nutrients but has some other benefits for dental health38 and may prevent osteoporosis.39 It's also used in cosmetics and medicines. Xylitol should be used moderately as a sweetener. Although the human body gets adapted after several weeks of consumption, a study shows that doses over 65 grams can cause diarrhea.40 Note that "high doses" for some people may be as low as 40-50 grams per day.

Xylitol has a GI of 13 and has 3 calories per gram. It does not affect blood sugar significantly if consumed in moderation.37 It is 1 to 1.3 times sweeter than sugar, so you can use the same or less than sugar.

Also, be aware Xylitol can be toxic for dogs,41 so keep it safe out of their reach! I personally don't use Xylitol, as I experienced minor insulin spikes and digestive problems.

- Other types of sugar alcohols
Other types of sugar alcohols include Sorbitol, Maltitol, Lactitol, etc. Almost all of these affect blood sugar levels. Be careful with any "low-carb" or "zero-carb" products. All these commonly use Maltitol that affects blood sugar but is not added to the net carbs count. It's all just a good marketing strategy, so don't be fooled! If you want to know how many carbs sugar alcohols really have or to get a print-friendly list of sweeteners, check out my post: Complete Guide To Sweeteners on Low-carb Ketogenic Diet

- Tagatose
Tagatose is a sugar substitute, a monosaccharide naturally occurring in dairy products, fruits and cacao. Since 2001, tagatose has been generally recognised as safe (GRAS).

The taste is very similar to table sugar and Erythritol. It has a very mild cooling effect - it's 92% as sweet and contains only 38% calories of sugar (< 1.5 kcal / g).57 It has no unpleasant aftertaste and browns and caramelises just like sugar.

Tagatose only has a small effect on blood sugar and insulin levels, therefore is recommended for low-carb diets.58 It has a glycemic index of 3 which is very low. It also inhibits digestive enzymes and degradation of carbohydrates in the small intestine which results in inhibition of carbohydrate absorption in the body - that's why the amount of available carbohydrates (net carbs) is quite low.59

Among other benefits linked to consuming tagatose are increased HDL cholesterol (reduced risk of heart attack), prebiotic effect (feeding healthy bacteria in your gut) and antioxidant effect.57 Tagatose has been indicated to be a potential treatment for anaemia, haemophilia, infertility and it doesn't promote tooth decay. It's beneficial for treating type 2 diabetes and obesity.

When it comes to side effects, higher doses of tagatose have been shown to cause mild stomach discomfort, however, lower doses of 10-30 grams have been shown to be well tolerated.60

- Inulin-based sweeteners
Chicory root inulin (chicory root fibre) is probably the most popular inulin-based sweetener. A product based on chicory inulin, commercially known as Just Like Sugar, additionally contains vitamin C, calcium and orange peel. Although the packaging claims there are almost no calories and no carbs, this isn't exactly true. Studies show that the human body can absorb 150 kcal / 100 grams of inulin on average which means there are some carbs from which we derive calories.56

Apart from chicory root, there are other natural sources of inulin such as Jerusalem artichoke, banana, garlic, jicama, onion or yacon. You may find products made from these foods - just make sure you avoid unnecessary additives and additional sweeteners.

Unlike sugar alcohols, inulin-based sweeteners don't have any cooling effect and shouldn't cause digestive problems if the recommended amount is not exceeded. They're one of the best sugar alternatives for diabetics and those on a low-carb diet. The nutritional values of chicory inulin are about 150 kcal and 37 g net carbs per 100g / 3.5 oz.56

Unlike chicory root, which is not recommended for women who are pregnant or breastfeeding, chicory inulin is generally recognised as being safe (GRAS).44 Inulin has shown to have prebiotic effects beneficial for our health. 61 One of the inulin-type prebiotics are called fructooligosaccharides (FOS). It's a type of carbohydrate which our body cannot fully digest. Consumption of FOS does not increase blood sugar.62

Ideally, you should not use sweeteners containing FOS for baking, as the structure of FOS breaks down at high temperatures (over 120 C / 248 F).63

When it comes to side effects, inulin has shown to not only feed the good bacteria, but also bad bacteria. This may lead to gas formation and digestive issues. Studies have shown that a daily dose up to 20 grams is well tolerated.64

- Organic Yacon sweetener (syrup or powder)
Yacon syrup is a sugar substitute extracted from yacon plant from its tuberous roots grown in South America, Andes. The root has been used for its nutritional and medical purposes for hundreds of years. Like to maple syrup, it's made via natural evaporation. It has a slightly caramel taste and is similar to blackstrap molasses and coconut palm sugar.

Yacon syrup has been known for its anti-diabetic properties. It consists of 50% of fructooligosaccharides (FOS) and a fiber called inulin which does not increase blood sugar.62 FOS are also extracted from fruits and vegetables such as bananas, onions, chicory root, garlic, asparagus, jicama and leeks.

Yacon syrup is also high in antioxidants and potassium which is an essential micronutrient, when dealing with the symptoms of "keto-flu". However, the root consists of primarily free fructose at about 35%, so you should consume this sweetener with caution.

Yacon syrup has other health benefits thanks to its significant antioxidant properties and keeping the kidneys and gut healthy.65, 66 A study has shown that a daily intake of yacon syrup resulted in a significant decrease in body weight, waist circumference and body mass index when given to obese pre-menopausal women.67

When it comes to side effects, excessive consumption of yacon syrup can lead to stomach discomfort. This is due to the fiber content and you should not use more than a few teaspoons a day. Also, you should not use yacon syrup for baking, as the structure of FOS breaks down at high temperatures (over 120 C / 248 F).

- Freeze-dried berry powder
Berries are generally known to be the most nutritious and lowest in net carbs from all fruits. If you can find freeze-dried berries and berry powders with no additives, try them in smoothies, yogurt and baked goods.

Fruit powders add a lot of flavour and you will only need to use a very small amount, so you don't have to worry about excessive carbs.

The net carbs content of freeze-dried fruit varies from 30 to 70 grams per 100 grams (raspberries contain less, while blueberries more carbs). If you want to know how you can use it, have a look at recipes on my blog (e.g. No-bake Mini Berry Cheesecakes).

- Lucuma powder
Lucuma, also known as egg fruit, is a subtropical fruit native to Peru, Chile and Ecuador. Lucuma tastes similar to apricots, sweet potato, maple and mango. It's high in carotene and B vitamins, especially B3, potassium, phosphorus, magnesium and calcium.

It's mildly sweet and you can use the powder to sweeten up smoothies or baked goods. Although it's great for flavouring, don't expect lucuma powder to add a lot of sweetness.

Other sweeteners

Sugar is sugar - no matter how healthy the sweetener is, it will always impair your weight loss and potentially kick you out of ketosis. The following sweeteners can be labeled "healthy" only if consumed in small quantities. In general, these are not suitable for weight loss but can be added for weight maintenance. Note that they are not organised in any particular order.

- Fresh fruit juices
Although fruits and fresh fruit juices should be avoided on very low-carb diets, you can use them in small quantities to sweeten yogurt or smoothies.

Not all berries are the same. While blackberries, raspberries and strawberries have the least amount of net carbs (6-8 g per cup), blueberries contain more than twice the amount of net carbs.

- Dark chocolate (75% cacao or more)
Dark chocolate can be added to your breakfast "cereal", baked goods or yogurt.

When looking for high-quality dark chocolate with the least amount of net carbs, opt for products with over 75% cacao. I personally don't mind a small amount of added sugar but avoid products containing certain sugar alcohols which raise blood sugar (sorbitol, maltitol, etc.) which tend to be added in large quantities. If you can, find products free of unnecessary additives. Small amounts of soy lecithin are acceptable, unless you suffer from soy allergies.

- Dried dates and figs
Although some people can metabolise carbs well, most of us are not as fortunate. If you are insulin resistant, you will most likely store any excess carbs as body fat.

Dried fruits like figs and dates are often recommended on paleo diets and may be acceptable for weight maintenance. However, these are not always great for weight loss, in which case you should avoid using dried fruit high in carbs. If you use them, opt for organic fruit with no added sugar.

- Rice malt syrup
Unlike honey and maple syrup, rice malt syrup is virtually fructose-free. It contains complex carbohydrates, maltose and glucose. As with all nutritive sweeteners, they are not suitable for a very low-carb diet and also, there is a controversy regarding the safety of rice malt syrup, as it may contain potentially harmful levels of dietary arsenic.70 Additionally, rice malt syrup [has a very high GI (98) which is even higher than table sugar. This means that if you use this sweetener, you will likely experience large blood sugar spikes.

- Raw honey
Together with blackstrap molasses and maple syrup, unfiltered raw honey is the best nutritive natural sweetener. The Glycemic Index of honey varies from 32 to 85, depending on the botanical source. While honey could have relatively high GI, the GL (Glycemic Load) is average. About 40% of the sugar content in honey comes from fructose.

Raw honey is different to the processed types you often find in supermarkets. It is worth getting one from your local farmer or a specialty store. Processed honey lacks essential nutrients, which are destroyed during pasteurization and heating processing. Additionally, processed honey often contains added sugar. Always look for simple indicators to determine the quality of honey you buy. For example, honey with bee pollen and a part of the comb is more likely to be high in quality than the ones in squeezable plastic bottles.

High-quality honey tends to crystallize, as it contains nutrients and enzymes not present in processed types. Honey contains flavonoids, which are frequently found in fruits, and vegetables and are known for their antioxidant ability.45 Honey could be included in your diet with caution, because it contains a high amount of carbohydrates.

- Coconut palm sugar
Sugar will always impair your weight loss. The sugar content in coconut palm sugar is mostly sucrose, which is half fructose and glucose.46 Remember, when looking for a healthy sweetener, the lower the fructose content the better. It comes from coconut palm blossom and has a slightly caramel taste and smell. Like blackstrap molasses, it's rich in minerals such as magnesium, potassium and zinc.

Remember, when looking for a healthy sweetener, the lower the fructose content, the better. Several studies have shown that too much fructose in our diet is responsible for what is known as "fatty liver" and the storage of dangerous visceral fat surrounding the internal organs in the abdominal area.68, 69

- Organic Maple syrup
Pure maple syrup is made from evaporated maple tree sap. According to the USDA database, it is high in magnesium and zinc and helps in maintaining optimal immune system function. Maple syrup is also rich in calcium and contains B vitamins as well as vitamin A and antioxidants. If used in moderation, maple syrup is suitable for a low-carb diet. Just be aware of your net carbs level: If it's just 20-30g of net carbs a day, avoid it completely.

- Organic date syrup
Organic date syrup has a rich flavor and can be used as a substitute to processed sugar. Its mineral content includes potassium, magnesium and iron. Date syrup can be used in moderation but should be avoided when your aim is weight loss through ketosis, as even just a teaspoon may disrupt it.

- Unsulphured blackstrap molasses
Blackstrap molasses is a healthy nutritive sweetener. It has a relatively low amount of sugar and high amount of nutrients. According to the USDA database, blackstrap molasses is particularly rich in potassium. It's also rich in other nutrients such as copper, iron, calcium, and B vitamins. Molasses is actually a by-product of the sugar-refining process. The flavor is sweet and bitter - it is perfect for baking or even for meat and vegetable meals. Look for unsulphured blackstrap molasses from organic sugar and as always with foods high in carbs, use with caution.

To sum up, you can use sweeteners like Stevia, Erythritol and Chicory root inulin. You can also use Xylitol and Mannitol in moderation. Occasionally, you can use other sweeteners from our list above.

Sweeteners to avoid

Other sweeteners such as processed sugar, high-fructose corn syrup or even agave syrup must be avoided completely. According to Dr. Johny Bowden, agave nectar/ syrup is basically high-fructose corn syrup masquerading as a health food.

If you plan to use any artificial substitutes like Aspartame, Saccharin, Acesulfame K or Sucralose, beware of negative health effects. Specifically, based on a review of studies regarding the safety of Aspartame, I would not recommend using it.47

For more more about sweeteners, tips and questions, please, join our discussion and leave us a comment below this blog post: Complete Guide To Sweeteners on Low-carb Ketogenic Diet. You will also find a print-friendly list of sweeteners.

Potential effects of artificial sweeteners and caffeine on ketosis

The effects of artificial sweeteners and caffeine vary between individuals. Some people experiencing ketosis claim that certain artificial sweeteners contained in diet drinks put them out of ketosis. If you have trouble getting to ketosis, this may be the reason.

There is only a little effect (if any) on insulin levels from most artificial sweeteners. However, you should be concerned about their health effects, too. To read more, check out my post about the safety of Aspartame.

The effects of caffeine on ketogenic diets are a matter of dispute. Some keto-dieters claim that caffeine put them out of ketosis. On the other hand many that claim that caffeine helps to kick-start fat loss and control appetite. It's also commonly advised to drink coffee right before exercise. There is no conclusive evidence for the effects of caffeine, and it may well be down to individual responses. If you drink coffee, forget using sugar and milk. Instead use some cream and if needed, "zero-carb" sweeteners.

Alcohol

Several alcoholic drinks are allowed on a ketogenic diet. If there is no medical constraint and you drink in moderation, there is no reason to give up alcohol completely. BUT be aware of the carbs and extra calories. Even if there is no sugar in it, your body can't store alcohol in form of fat - it has to metabolize it. This means that it can't metabolize fat at the same time. You basically shouldn't have a large dinner and drink alcohol at the same time.

To quote Atkins on the effects of alcohol:

The body burns alcohol for fuel when alcohol is available. So, when it is burning alcohol, your body will not burn fat. This does not stop weight loss; it simply postpones it. Since alcohol does not get stored as glycogen, you immediately get back into lipolysis after the alcohol is used up. But keep in mind that alcohol consumption may increase yeast-related symptoms in some people and interfere with weight loss. If it does not slow your weight loss, and occasional glass of wine is acceptable once you are out of Induction so long as you count the carbohydrates in your daily tally.

Another point to make is that ketosis lowers your alcohol tolerance and you have to be aware of it. Because alcohol dehydrates your body, always drink a glass of water while having a glass of an alcoholic drink. This will make you drink less alcohol and stay hydrated.

Recommended specialty food and supplements

Natural whey protein isolate (best with no colorings and sweeteners)

Natural whey protein isolate is best for days where food consumed is low in protein. Whey protein is protein derived from milk and you can usually find it as a food supplement in a powder form or as whey protein isolate (for those intolerant to lactose). It's one of the highest quality proteins. You may want to use it as a food supplement in your diet, as it's a very quick and easy way to load your body with some extra protein.

Whey protein has many benefits such as thermic effect and therefore assisting weight loss. Including more protein in your diet leads to a state, where your body loses fat, not muscles. Eating more protein also helps you keep your blood sugar level stable, as your body produces less insulin. Just to remind you, insulin is responsible for storing fat in your body and is produced by pancreas when you eat carbohydrate-based food. Based on Dr. Briffa's book "Escape the diet trap" a review performed in 2011 showed, that protein proved to be more sating than carbohydrate and fat, where carbs sate the appetite the least from all.

There are many products on the market; however, it is worth buying "natural" whey protein with absolutely no additives. Don't be surprised if these are not as tasty as the more commonly used ones with sweeteners and colorings, but they are far healthier and they contain no hidden carbs. Whey protein is great for making protein bars and sweet meals, as well as salty meals and snacks.48

Gelatin

Unflavoured, hormone-free gelatin from grass-fed cows has many health benefits. It's important not to confuse it with the artificial fluorescent stuff sold in supermarkets or other products loaded with sulphates. In most cases, you'll use regular gelatin that thickens and is great for making low-carb treats. You can also find hydrolyzed gelatin that doesn't gel and is more suitable for protein smoothies and other meals where you would normally use whey protein powder. Including gelatin into your diet helps with digestive issues. It's also known to reduce inflammation, heal leaky gut and improve the health of nails, skin and hair. Gelatin is also great for active people, because it's beneficial for join and bone health.

Chromium and glutamine

For the first few days of the diet, Chromium helps to counteract the side effects of giving up carbs and reduce your food cravings. Chromium Picolinate is involved in carbohydrate, protein and fat metabolism, according to the National Institutes of Health Office of Dietary Supplements. It helps to stabilize blood sugar levels and is often recommended as a dietary supplement, as it helps with food cravings, especially sugar.49 Chromium can, therefore, be very useful (but not required) during the initial stages of your transition to a lower carbohydrate diet. It is naturally found in food but you can get it in your local or on-line pharmacy or supplement stores.

Glutamine is another food supplement that can help with food cravings and has great benefits for people trying to lose fat and maintain muscle tissue. This amino acid can also be obtained from your pharmacy or supplement store. Glutamine is best used after exercise, as it helps the recovery process.50

Salt

Don't be afraid to use salt during the first few days of a ketogenic diet. One of the best options you have is pink Himalayan salt which is rich in minerals. This will help you counteract the side effects of giving up carbohydrates. The reason is that insulin, which also has the effect of reducing the rate at which sodium is extracted through kidneys, drops and it can cause sodium levels to drop significantly, too. Also, as you don't consume most processed foods, it is likely your sodium intake will be lower than what you've been used to.

The symptoms of low sodium could be fatigue, cramps and headaches. You can avoid this by adding sufficient salt to your meals. Over time, your body will naturally adjust to your new diet and your sodium balance will restore. It is recommended, but not necessary, to follow this advice. Some people can give up salt with no problems, while others have severe side effects.

Lite salt (Potassium Chloride)

Potassium is found mostly in starchy and sugary food - potatoes, bread and some fruits. When on a ketogenic diet, the lack of these foods can cause a potassium deficiency. There are keto-friendly foods also rich in potassium, like: avocados, leafy green vegetables, nuts and others. If your potassium intake is still too low, you can get extra potassium from lite salt. For example, you can add 1/2 teaspoon of lite salt into a liter of water and drink throughout the day. This little amount will not make the water salty and it provide 750 mg of potassium. Be very careful: way too much of potassium is toxic! About 2.5 grams of potassium chloride per kilogram of body weight is lethal! For example, a lethal dose for 50% of people weighing 75 kg (165 lb) is about 190 g (6.7 ounces).51 That's quite a lot and it's very unlikely to get close that number, just keep that in mind.

Fish oil

If you don't like fish too much, you should take at least fish oil as a supplement, as it contains healthy omega-3 fatty acids. It will also help you lose weight faster.

Fermented foods

Raw fermented foods such as sauerkraut, kombucha, kimchi, kefir (dairy or coconut) or raw full-fat plain yogurt are packed with vitamins and enzymes. If you eat these on regular basis, they will help your digestion, restore proper balance of bacteria in your gut and improve overall immunity. Finally, eating fermented foods low in carbs will help you lose weight!

Raw, plain, full-fat yogurt is one of the most confusing foods when it comes to carbs. You actually don't need to count the whole carbs content, as the bacteria in yogurt eat up much of the lactose content and thus reducing the amount of carbs in the final product. According to Dr. Jack Goldberg, co-author of the GO-diet, under ideal circumstances, bacterial activity reduces the carbs content to about 30%. Such products have to be labeled "contains live cultures" such as lactobacillus acidophilus, bifidus, or l. casei. Another factor that affects the carbs count is whether the yogurt has fermented under ideal conditions and for sufficient amount of time. The issue is that most commercially available yogurts don't ferment long enough and the carbs content only decreases to about 60%. If you leave if for longer, the fermentation will continue even after purchase until only 30% of the carbs remain.

It's not easy to determine how many carbs each product has, therefore, KetoDiet recipes always use the full amount of carbs when displaying nutrition facts.

Fermented cod liver oil is a cold-pressed oil made from cod liver. It's rich in vitamins such as fat-soluble A, D, E and K and omega-3 fatty acids. Fat-soluble vitamins are often scarce in modern diets and fermented cod liver oil is one of the best natural sources of these. It's great for skin health, hormonal balance and mental health. Vitamin D supplements have been reported to impair sleep and cause insomnia. Never take them before bed but rather with breakfast or lunch.

Bone broth

Beef bone broth from grass-fed cows or even chicken broth should be included in any low-carb diet. If you are suffering from "keto-flu", it's a great way to boost your intake of potassium, sodium, magnesium and phosphorus. Drinking broth on a regular basis is known to heal leaky gut, reduce inflammation, fight infections and is great for skin, hair and joint health. It's very easy to make your own broth in a slow-cooker and store it in small containers in the freezer ready to be used. Once done, you can enjoy it by itself or use in soups and stews.

Organ meats

Organ meats such as liver, kidney, heart and other offal are one of the richest sources of vitamins and minerals such as vitamin A, B (especially B12), zinc, iron, selenium, Coenzyme Q10 (CoQ10) and other. Vitamin B12 is essential for your health and your body needs it to make red blood cells, nerves, DNA, and carry out other functions. CoQ10 is vital for preventing the damaging effects of oxidative stress. Whether you make liver pate or use them in a vegetable stir-fry, you should try to eat them at least once a week. It you don't like the taste of offal, you can supplement your diet with desiccated liver capsules.

Vegetables & Fruits

When it comes to carbs, it's simple: All you care about is the amount of net carbs per portion. However, there are additional concerns related to fruits and vegetables they have on your health. Remember, it's all about eating real and healthy food. In 2013, the Environmental Working Group compiled a list of 12 most and 15 least contaminated fruits and vegetables.52 Use the following table as a guideline when you go shopping:

Most contaminated fruits and vegetables

Dirty Dozen Plus™ (buy these organic)

1  Apples

2  Celery stalks

3  Cherry tomatoes

4  Cucumbers

5  Grapes

6  Hot peppers

7  Nectarines - imported

8  Peaches

9  Potatoes

10  Spinach

11  Strawberries

12  Sweet bell peppers

+   Kale / collard greens, Summer squash

Least contaminated fruits and vegetables

Clean 15™ (lowest in pesticides)

1  Asparagus

2  Avocados

3  Cabbage

4  Cantaloupe

5  Sweet corn

6  Eggplant

7  Grapefruit

8  Kiwi

9  Mangos

10  Mushrooms

11  Onions

12  Papayas

13  Pineapples

14  Sweet peas - frozen

15  Sweet potatoes

Meat

If possible, try to get meat from your local farmer, who is unlikely to use any hormones and antibiotics for his animals. These are commonly used by large agricultural companies. Also avoid farmed seafood; there are just too many toxins in them.

You may think there is nothing that can go wrong when eating fish, as it's considered to be very healthy. However, attention should be paid to level of mercury in fish as well as the threat of extinction. As stated by the National Resources Defense Council:

Protecting yourself and the fish: Certain fish, even some that are low in mercury, make poor choices for other reasons, most often because they have been fished so extensively that their numbers are perilously low. This list applies to fish caught and sold commercially. For information about fish you catch yourself, check for advisories in your state.

The following list was compiled by the Environmental Protection Agency and reflects the amounts of various types of fish that a woman who is pregnant or planning to become pregnant can safely eat. It is advisable to reduce the portion sizes for children.53

LEAST MERCURY

(no limitation on servings)

MODERATE MERCURY

(recommended to eat 6 or less servings per month)

Anchovies

Butterfish

Catfish

Clam

Crab (Domestic)

Crawfish/Crayfish

Croaker (Atlantic)

Flounder*

Haddock (Atlantic)*

Hake

Herring

Mackerel (N. Atlantic, Chub)

Mullet

Oyster

Perch (Ocean)

Plaice

Pollock

Salmon (Canned)**

Salmon (Fresh)**

Sardine

Scallop*

Shad (American)

Shrimp*

Sole (Pacific)

Squid (Calamari) and octopus

Tilapia

Trout (Freshwater)

Whitefish

Whiting

Bass (Striped, Black)

Carp

Cod (Alaskan)*

Croaker (White Pacific)

Halibut (Atlantic)*

Halibut (Pacific)

Jacksmelt

(Silverside)

Lobster

Mahi Mahi

Monkfish*

Perch (Freshwater)

Sablefish

Skate*

Snapper*

Tuna (Canned chunk light)

Tuna (Skipjack)*

Weakfish (Sea Trout)

HIGH MERCURY

(recommended to eat 3 or less servings per month)

HIGHEST MERCURY

(avoid eating)

Bluefish

Grouper*

Mackerel (Spanish, Gulf)

Sea Bass (Chilean)*

Tuna (Canned Albacore)

Tuna (Yellowfin)*

Mackerel (King)

Marlin*

Orange Roughy*

Shark*

Swordfish*

Tilefish*

Tuna (Bigeye, Ahi)*

* Fish in Trouble! These fish are perilously low in numbers or are caught using environmentally destructive methods. To learn more, see the Monterey Bay Aquariumand the Blue Ocean Institute, both of which provide guides to fish to enjoy or avoid on the basis of environmental factors.

** Farmed Salmon may contain PCBs, chemicals with serious long-term health effects.

Sources for NRDC's guide: The data for this guide to mercury in fish comes from two federal agencies: the Food and Drug Administration, which tests fish for mercury, and the Environmental Protection Agency, which determines mercury levels that it considers safe for women of childbearing age.

To help your body remove toxins such as mercury, lead and heavy metals, make sure you include food rich in iodine such as seaweed. Just beware of iodine interfering with thyroid, especially if you suffer from Thyroid dysfunction.

Vitamins, minerals & fiber

Following is an overview of essential vitamins, minerals54 and fiber55 your body needs to stay healthy:

Nutrient

Function

Food Source

Sodium

Maintains normal fluid distribution. Important in the health of nervous, muscular, blood and lymph system.

Yeast extract, salt, vegetables. Sodium is in most foods

Magnesium

A necessary cofactor in the utilization of carbohydrates, fats, protein, calcium, phosphorous and potassium in the body.

Cashews, almonds, brazil nuts, meat, spinach, broccoli, herbs, avocado, salmon, halibut, cocoa powder, blackstrap molasses, artichokes, fish, yogurt, tomato paste, carrot, brewers' yeast, edamame beans

Potassium

Regulates fluid distribution with sodium. Assists activity of the nervous system, heart muscles and kidneys.

All vegetables, especially green leafy vegetables, mushrooms, avocados, nuts, sunflower seeds, herbs, tomato paste, tomatoes, aubergines (eggplants), kohlrabis, sweet potatoes, fish (halibut, salmon), blackstrap molasses, apricots, oranges, whole grains, potatoes, bananas

Vitamin A / Beta Carotene

Maintains health of skin, bones, teeth, and mucous membranes. Promotes immune function and vision.

Fish liver oils, liver, eggs, butter, cheese, yellow, orange and dark green vegetables (carrots, butternut squash, pumpkin, turnip greens, mustard greens, dandelion greens, spinach, collards), apricots, sweet potatoes, cantaloupe melon, cheddar cheese

Vitamin B Complex

Assist in the healthy function of the nervous system. Necessary in carbohydrate, fat and protein metabolism.

Shellfish (clams), liver (beef), mackerel, tuna, crab, beef, turkey, eggs, nuts, cheese, brewers' yeast, nutritional yeast, kombucha, tempeh, blackstrap molasses

Vitamin C

Anti-oxidant. Necessary for collagen production, capillary strength and iron absorption. Aids in wound healing.

Citrus fruits, cherries, guavas, melons, strawberries, kiwifruit, red pepper, rosehip, blackcurrants, broccoli, kale, cabbage, spinach, Brussels sprouts, chili pepper, potatoes, tomatoes, oysters, liver, herbs

Vitamin D

Promotes absorption of calcium and phosphorus. Assists in bone and teeth formation.

Fatty fish (cod liver oil, salmon, sardines, mackerel), oysters, caviar, tuna, eggs, cheese, butter, milk (organic, full-fat), mushrooms

Vitamin E

Anti-oxidant. Protects fats - soluble vitamins in the body. Acts as an anti-blood clotting agent. Aids in formation of red blood cells.

Nuts, seeds, egg yolk, shellfish (shrimp), rockfish, rainbow trout, sweet potatoes, green vegetables (spinach, kale, turnip greens, collard, broccoli), avocado, beets, kiwifruit, squash and pumpkin, tomatoes, olive oil

Vitamin K

Increases coagulation of blood. Anti-hemorrhaging vitamin.

Cauliflower, green vegetables (kale, Brussels sprouts, broccoli, lettuce, spinach, cabbage, asparagus, spring onion), pickled cucumber, spices (chili, paprika, curry, cayenne pepper), herbs, beef, liver

Bioflavonoids (Vitamin P)

Functions with Vitamin C in maintaining strength of capillaries. Minimizes bruising.

Red bell peppers, green peppers, broccoli, Brussels sprouts, spinach, strawberries, garlic, citrus fruits, apricots, cherries, green tea

Calcium

Important in the development and maintenance of bones and teeth. Essential for normal blood clotting. For muscle, heart, nerve function.

Dairy products (full-fat cheese and yogurt), sardines, salmon, seaweed, nuts and seeds (almonds, sesame seeds), root vegetables, eggs, blackstrap molasses, okra, broccoli, dark leafy greens (spinach, kale, turnips, collard greens), rhubarb, apricots, figs, currants

Chloride

Maintenance of body water levels and regulates acid-base balance. Involved in the production of hydrochloric acid.

Salt, kelp, ripe olives, sea greens (sodium containing foods)

Iron

Necessary for hemoglobin and myoglobin formation. Assists in protein metabolism and growth.

Red meat, liver, fish (sardines), seafood (clams, mussels, oysters), turkey, chicken, lettuce, spinach, seaweed

Phosphorus

Strengthens bones and teeth with calcium. Involved in the utilization of carbohydrates, fats and proteins.

Pork, beef, sardines, salmon, shellfish, eggs, cheese, nuts and seeds (pumpkin seeds, brazil nuts, pine nuts, almonds, cashews, pistachios), brewers' yeast

Silica

Essential component of cartilage. Promotes elasticity of arterial walls. Promotes strong nails and hair.

Leeks, green beans, asparagus, strawberries, cucumber, celery, rhubarb, mango, artichoke, red beets

Sulphur

Present in keratin, assists in skin, nails and hair maintenance. Component of insulin. Part of amino acids and B vitamins. Role in tissue respiration.

Kale, eggs, shellfish, fish, cheese, red meat, asparagus, nuts, garlic, walnuts, flaxseed, onion, red bell peppers, mustard

Zinc

Assists in healing of wounds and scar tissue. A component of male fertility and insulin. Anti-oxidant.

Seafood (oysters), sardines, beef, lamb, pork, chicken, liver, cheese, eggs, spinach, nuts and seeds (pumpkin, cashews, pine nuts, pecan nuts), cocoa powder, mushrooms, brewers' yeast

Selenium

Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. These also help regulate thyroid function and play a role in the immune system.

Brazil nuts, fish (tuna, cod, swordfish, mackerel, tilapia, halibut), seafood (oysters), turkey, sunflower seeds, eggs, cottage cheese, walnuts

Fiber

There are two types of fiber:

1. Soluble fiber - dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

2. Insoluble fiber - promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. It helps to maintain bowel integrity and health, lowers blood cholesterol levels, helps control blood cholesterol levels, aids in weight loss, and may prevent colorectal cancer.

Most fruits and vegetables (especially greens), psyllium, nuts, avocados

References

1. Marie-Pierre St-Onge and Peter J. H. Jones, Physiological Effects of Medium-Chain Triglycerides: Potential Agents in the Prevention of Obesity, The American Society for Nutritional Sciences (2002)

2. Marie-Pierre St-Onge and Aubrey Bosarge, Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil, American Society for Clinical Nutrition (2008)

3. Sanchez-Bayle M., et al., A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study, European Journal of Pediatrics (2008)

4. Artemis P. Simopoulos, The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases, Experimental Biology and Medicine (2008)

5. Joseph R Hibbeln, et al., Healthy intakes of n−3 and n−6 fatty acids: estimations considering worldwide diversity, American Society for Clinical Nutrition (2006)

6. Russo G.L., Dietary n-6 and n-3 polyunsaturated fatty acids: from biochemistry to clinical implications in cardiovascular prevention, Biochemical Pharmacology (2009)

7. Linda M Arterburn, et al., Distribution, interconversion, and dose response of n−3 fatty acids in humans, American Society for Clinical Nutrition (2006)

8. Ponnampalam E.N., Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts: potential impact on human health, Asia Pacific Journal of Clinical Nutrition (2006)

9. Cynthia A Daley, et al., A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef, Nutritio Journal (2010)

10. Oxidation of food grade oils, Plant and Food Research, OilsFats.org.nz

11. Martin C. A., et al., Trans fatty acid-forming processes in foods: a review, An Acad Bras Cienc (2007)

12. Sarah K. Gebauer, et al., Effects of Ruminant trans Fatty Acids on Cardiovascular Disease and Cancer: A Comprehensive Review of Epidemiological, Clinical, and Mechanistic Studies (2011)

13. Trans fat, Wikipedia.org

14. Dariush Mozaffarian, et al., Trans Fatty Acids and Cardiovascular Disease, The New England Journal of Medicine (2006)

15. A. Ascherio and W. C. Willett, Health effects of trans fatty acids, American Society for Clinical Nutrition (1997)

16. Morton Lee Pearce, Seymour Dayton, Incidence of cancer in men on a diet high in polyunsaturated fat, The Lancet (1971)

17. High Cholesterol: Understand Your Risks, Centers for Disease Control and Prevention, CDC.gov

18. Jere P. Segrest, et al., SegrestStructure of apolipoprotein B-100 in low density lipoproteins, Journal of Lipid Research (2001)

19. Low-density lipoprotein, Optimal Ranges, Wikipedia.org

20. J. Michael Gaziano, et al., Fasting Triglycerides, High-Density Lipoprotein, and Risk of Myocardial Infarction (1997)

21. Protasio Lemos da Luz, et al., High Ratio of Triglycerides to HDL-Cholesterol Predicts Extensive Coronary Disease (2008)

22. Dreon D.M., et al., Low-density lipoprotein subclass patterns and lipoprotein response to a reduced-fat diet in men, FASEB Journal (1998)

23. Fernandez M.L., Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations, Curr Opin Clin Nutr Metab Care (2006)

24. Herron K.L., High intake of cholesterol results in less atherogenic low-density lipoprotein particles in men and women independent of response classification, Metabolism (2004)

25. High levels of cholesterol said better for longevity, Phys.org (2010)

26. Dr. John Briffa, "Escape the Diet Trap", chapter 13 (2012)

27. Sugar: The Bitter Truth (video)

28. Michelle W. Voss, et al., Plasticity of Brain Networks in a Randomized Intervention Trial of Exercise Training in Older Adults, Frontiers in Aging Neuroscience (2010)

29. Top 6 Anti-Inflammatory Foods, MarksDailyApple.com

30. Benford, D.J. et al, Safety Evaluation of Certain Food Additives: Steviol Glycosides, WHO Food Additives Series, World Health Organization Joint FAO/WHO Expert Committee on Food Additives, JECFA (2006)

31. Joint FAO/WHO Expert Committee on food additives, Sixty-ninth Meeting. World Health Organization. (2008).

32. Munro I.C., Berndt W.O.et al., Erythritol: an interpretive summary of biochemical, metabolic, toxicological and clinical data, Food Chem. Toxicol. (1998)

33. Arrigoni E., et al., Human gut microbiota does not ferment erythritol, The British Journal of Nutrition (2005)

34. Tsuneyuki Oku, Ph.D., Mitsuko Okazaki, Ph.D., Laxative threshold of sugar alcohol erythritol in human subjects, Elsevier (1996)

35. Storey D, Lee A., et al., Gastrointestinal tolerance of erythritol and xylitol ingested in a liquid, European Journal of Clinical Nutrition (2007)

36. Tetzloff W., et al., Tolerance to subchronic, high-dose ingestion of Erythritol in human volunteers, Regul Toxicol Pharmacol, 1996

37. G. Livesey, Health potential of polyols as sugar replacers, with emphasis on low glycaemic properties, Nutrition Research Reviews, (2003)

38. A. Maguire, A. J. Rugg-Gunn, Xylitol and caries prevention — is it a magic bullet? British Dental Journal (2003)

39. Sato H., et al., The effects of oral xylitol administration on bone density in rat femur, Odontology (2011)

40. Mäkinen K.K., Long-term tolerance of healthy human subjects to high amounts of xylitol and fructose: general and biochemical findings, Int. Z. Vitam. Ernahrungsforsch Beih. (1976)

41. Eric K. Dunayer, New findings on the effects of xylitol ingestion in dogs (2006)

42. Flies model a potential sweet treatment for Parkinson's disease (2013), Genetics Society of America's ongoing annual Drosophila Conference in Washington, D.C.

43. Mannitol, Wikipedia.org

44. Inulin, Webmd.com

45. Mohamed Al-Mamary, et al., Antioxidant activities and total phenolics of different types of honey, Elsevier (2002)

46. Purnomo, H., Sugar components of coconut sugar in Indonesia, ASEAN Food Journal (1992)

47. Survey of Aspartame studies: correlation of outcome and funding sources, Dorway.com

48. WheyOfLife.org

49. Chromium Picolinate, Bodybuilding.com

50. Is Glutamine An Effective Supplement? Bodybuilding.com

51. Fatal poisoning by potassium in human and rabbit, Forensic Sci. vol. 9(1) p. 33-6, 1977.

52. EWG's 2012 Shopper's Guide to Pesticides in Produce™

53. National Resources Defense Council, NRDC.org

54. Vitamin and Minerals Summary, Hobart Street Medical Clinic

55. Nutrition and healthy eating, MayoClinic.com

56. Marcel B. Roberfroid, Caloric Value of Inulin and Oligofructose, The American Society for Nutritional Sciences (1999)

57. Sudhamani Muddada, Tagatose: The Multifunctional Food Ingredient and Potential Drug, Journal of Pharmacy Research (2012)

58. Jung Hyun Kwak, et al., Beneficial effect of tagatose consumption on postprandial hyperglycemia in Koreans: a double-blind crossover designed study, Food & Function (2013)

59. Tagatose, Wikipedia.org

60. T. W. Donner, et al., D-tagatose, a novel hexose: acute effects on carbohydrate tolerance in subjects with and without type 2 diabetes, Diabetes, Obesity and Metabolism (1999)

61. Ramnani P, et al., Prebiotic effect of fruit and vegetable shots containing Jerusalem artichoke inulin: a human intervention study, Br J Nutr. (2010)

62. Graciana Teixeira Costa, et al., Fructo-oligosaccharide effects on blood glucose, Acta Cirúrgica Brasileira (2012)

63. CAO Jin-Song, et al., Study on the Stability of Chicory - fructo - oligosaccharides in Various Food Thermal Processings, Food Science (2002)

64. Carabin I.G., Flamm W.G., Evaluation of safety of inulin and oligofructose as dietary fiber, Regul Toxicol Pharmacol. (1999)

65. J. Lachman, E.C. Fernández, M. Orsák, Yacon [Smallanthus sonchifolia (Poepp. et Endl.) H. Robinson] chemical composition and use – a review, Plant Soil Environ. (2003)

66. Manuel J Aybar, et al., Hypoglycemic effect of the water extract of Smallantus sonchifolius (yacon) leaves in normal and diabetic rats, Journal of Ethnopharmacology (2001)

67. Genta S., et al., Yacon syrup: beneficial effects on obesity and insulin resistance in humans, Clin Nutr. (2009)

68. Y. Yilmaz, Review Article: Fructose in Non-alcoholic Fatty Liver Disease, Aliment Pharmacol Ther. (2012)

69. Vos M.B., Lavine J.E., Dietary fructose in nonalcoholic fatty liver disease, Hepatology (2013)

70. Organic Food Sweetener May Be a Hidden Source of Dietary Arsenic, Dartmount.edu

KetoDiet in a nutshell

Basic principles

- Your ideal daily macronutrient ratio should be 60-75% of calories from fat (or more depending on your target), 15-30% calories from protein and 5-10% calories from carbohydrates (net carbs).

- Start by getting the daily net carbs (total carbs without fiber) down to < 50 grams, preferably to 20-30 grams. Increase slowly to find the optimal carbs intake. Most of you will be able to stay in ketosis at 20-30 grams of net carbs per day. Find the carbs limit that allows you to stay in ketosis.

- Keep the protein intake moderate. Preferably, use your body fat percentage to get the best estimate for your optimal protein intake (0.6 to 1 grams per pound of lean body mass or 1.3 to 2.2 grams per kg of lean body mass).

- Increase the proportion of calories that come from healthy fats (saturated, omega 3s, monounsaturated)

- If your net carbs limit is very low (20 grams and below), avoid eating fruit and low-carb treats. Some ingredients marked as "optional" in the KetoDiet meals should also be avoided.

- Increase your intake of sodium, potassium and magnesium to avoid or minimize "keto-flu" side effects.

- Eat when you are hungry, even if it's a meal a day. Don't let others dictate what you eat or how often you eat.

- You don't have to limit quantities of food deliberately, but you should stop eating when you feel full, even if the plate is not empty - keep it for later.

- Don't count calories - listen to your body needs. Ketogenic and low-carb diets have a natural appetite control effect and you will eat less.

- Increase the amount of water you drink - at least 2-3 liters a day.

What to eat and what to avoid

- Read this chapter to learn which foods are low in carbs and suitable for your diet and which should be avoided.

- Include healthy foods like fermented foods, bone broth and offal in your diet.

- Dont't be afraid of saturated fat and use it for cooking (coconut oil, butter, ghee, lard, tallow, palm oil - organic from sustainable agriculture).

- Use unsaturated fats for salads (olive oil, nut oils, sesame oil, flaxseed oil, avocado oil - organic, extra virgin). Some can be used for light cooking.

- Avoid all processed vegetable oils, margarine, hydrogenated oils, partially hydrogenated oils, trans fats, canola oil, soybean oil, grapeseed oil and corn oil.

- Eat raw dairy (or none in case of allergies). Look for raw, organic, grass-fed dairy. Avoid milk (high in carbs) or use small amounts of unpasteurized full-fat milk.

- If you eat nuts, consider soaking and dehydrating them.

- No soy products apart from a few non-GMO fermented products which are known for their health benefits.

- Avoid wheat gluten which may be used in low-carb foods. When you give up bread, you shouldn't eat any part of it.

- Beware of BPA-lined cans. If possible, use naturally BPA-free packaging like glass jars or make my own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health effects such as impaired thyroid function and cancer.

- Read the labels and avoid hidden carbs (Maltitol, Sorbitol, etc.), unnecessary additives, preservatives, colorings or artificial sweeteners. Not only they can trigger cravings but they are also linked to many negative health effects. Use sweeteners from this list, especially those with no effect on blood sugar.

- Learn to eat real food like eggs, meat and non-starchy vegetables.

- Avoid anything labeled as "low-fat" or "fat-free", as it usually has artificial additives and extra carbs. It also has no sating effect and you will feel hungry soon after you eat it.

- Avoid products labeled "low-carb" or "great for low-carb diets". It has been shown that most of these commercially available products are nor low-carb neither healthy!

- Beware of medications (cough syrups and drops and many other) containing sugar and try to find sugar-free replacements.

- If you find it difficult to lose weight, make sure you read this chapter.

Keep Motivated!

- Be strong during the first few days. Think of this time as something that will soon pass. There will be cravings and negative side effects over this period. Once it's over you will feel great and full of energy!

- When you feel like eating something sweet, make sure you have some nuts, avocado, protein bars, hard-boiled eggs, fresh veggies or berries ready to eat. Get rid of all sugar, sweets, starchy foods, drinks and everything unsuitable for a healthy low-carb diet!

- Imagine yourself a few pounds lighter wearing your old jeans and keep being positive! Stress will only have a negative effect on your weight loss.

- If there is any reason you cannot avoid eating more carbs than you should, remember to do some physical activity to burn them. It is recommended you do some exercise not later than 1 hour from the time you ate them. If you're at a party, dance all night! And don't get in the habit of eating more carbs than you should.

- If you disrupt your diet, don't get depressed; just go back to your plan the day after!

- Finally, DON'T let anyone make you think you can't lose weight! And don't believe it's genetics. People may think you eat the wrong food - ignore them; it's your life and your health!

FAQ

Why is it that conventional methods don't work?

"Why has obesity become such a big problem?" As you will find out, the truth could be somewhere else than what you may have thought. Most of us would say we get fat simply because we get lazy and eat more. But what if it's the other way round? What if we just get fat and as a result of it we eat more and become lazy? We have been given wrong advice for the last decades about nutrition and effects of fatty foods on putting on weight. What if the main problem is that because of our diets we cannot sate our appetite? A study has been performed on this subject with a surprising result: the fatter people get, the more inactive they become, not the other way round.1 What if the interests of the authorities offering advice are affected by economic reasons? I recommend watching "The Food Revolution - AHS 2011" in Recommended sources of information

Ketogenic diets are in fact closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make the majority of our diet and have significant implications for our hormonal balance. For example, insulin, which is responsible for storing of fat in our body, is greatly affected by excessive carbohydrate consumption. Carbohydrates are without doubt the most fattening element in our diets.

Based on studies performed over the last decades, calorie-restricted diets or those restricted in fat generally have an insignificant effect on our long-term weight loss. These types of diets are virtually ineffective for the vast majority of people. As concluded in Dr. John Briffa's book:

In studies, low-carbohydrate diets in which individuals eat as much as they like consistently outperform low-fat, calorie-restricted ones for weight loss.2

A systematic review of clinical trials on the health effects of low carbohydrate diets from 2012 shows that low carb diets show significant decrease in body weight and an improvement of all major risk factors for heart disease.3

Another benefit of ketogenic diets is the individual's ability to build and preserve muscle tissue rather than losing it. When you follow a high carbohydrate (i.e. low-fat, reduced-calorie) diet, only some of your body fat is burned during weight loss. Unfortunately, on such diets your body will use the protein stores (muscles) and convert them to glucose for energy rather than use fat stores. This is, of course, an unfavorable effect, as you lose significant muscle tissue instead of pure fat.

How is weight loss achieved on ketogenic diets?

This is probably the most commonly asked question, as many people are concerned about the real effect of ketosis.

The ketogenic diet is not only a great weight loss tool, but it has been shown to improve many health conditions. It's any diet that causes ketones to be produced by the liver, shifting the body's metabolism away from glucose and towards fat utilization. The ketogenic diet is an effective weight loss tool, but it doesn't guarantee instant weight loss. It helps you reach your healthy goals in an easier way.

1. Firstly, you eat very sating and nutritious food that makes you less hungry and less likely to experience cravings. It's a fact that people naturally eat less on a low-carb diet. Protein and fat are the most sating macronutrients by far. Achieving satiety and natural appetite control are the most important effects of low-carb eating. Insulin, which is a hormone released when you eat carbs, affects your appetite and with more carbs, you'll experience more cravings.

2. Secondly, eating fat helps your body release fat and lose weight, while carbohydrates have the opposite effect. This has to do with how insulin affects your body and as you already know, insulin is mostly produced when you eat carbs. The best results are achieved with coconut oil that is high in MCTs. There is a video presentation I recommend you watch - not too scientific and explains everything in plain terms: "Fat Head" - the real truth about weight loss in Recommended sources of information.

3. Finally, there are studies that appear to support the idea of a potential "metabolic advantage" of low-carb diets. The effect of metabolic advantage is that you can achieve weight loss at a higher level than the calorie intake would suggest. This contradicts the traditional thinking that weight loss simply comes down to "calories in" must be less than "calories out".4

However, this effect is not significant and only contributes to no more than 100 kcal loss. For more about metabolic advantage on low-carb diets, check out this article: Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets.

Many Physicians/GPs/Dietitians are against low-carb diets. Why?

You will surely meet many physicians advising you against low-carb diets. There could be many reasons for it. Many of them lack training and knowledge when it comes to nutrition. Also, they have been told the old "low-fat truth" and most of them accept it without examining recent research. Most of them are unfamiliar with the low-carb approach and oppose it before they even understand it. Finally, offering advice that opposes the generally accepted guidelines for nutrition is not a popular approach and comes at a price.

Some patients claim to even have educated their doctors in the end! They are often surprised by the patient's weight loss and overall improved health. If your doctor is against low-carb, you should consider finding another one.

Sadly, there is strong evidence that past studies, which have been manipulated, lead us to the current status quo of what a "balanced diet" should be. Most of the video presentations in Recommended sources of information mention the most famous fraud in research from 1950's that formed the foundation for the current food pyramid recommendations.5

I have a high BMI, is it unhealthy?

Not necessarily. BMI (Body Mass Index) is calculated using your height and weight. Traditionally, BMI of 25 and more is regarded as "overweight", while those of 30 and more are deemed "obese". This makes it unreliable, as BMI do not take into account the percentage of body fat. So, it says nothing about the body composition: the BMI of a muscular athlete could be the same as that of an overweight sedentary person, which completely misleading.

Even if your BMI is high due to high body fat, it doesn't necessarily mean you are at risk or unhealthy. It has been proven that people with more body fat, especially at a higher age, have a lower rate of mortality compared to those with lower body fat.6 This could be explained by their better ability to fight serious diseases when the body has some "extra storage". It also depends on where the fat is stored. If you have a lot of visceral fat (round your stomach area), you may be at a much higher risk. This is because visceral fat is stored where all the internal organs are and could affect their function.

If your aim is to lose weight and be healthy, you may not even need to loose as much as you may have thought. Make sure you have regular check-ups and blood tests to see the actual health effects of your diet.

Most people want to lose a lot of fat simply for esthetic reasons - this may have no additional health benefits and it will be harder to reach. Anything below the body's "natural weight", which is always individual, will be more difficult. But if anything, ketogenic diets are the best tool to achieve your goals!

I have high cholesterol, is it unhealthy?

Not necessarily. Contrary to what you've probably heard, cholesterol is absolutely vital for our body and its role has been completely misunderstood. The real cause of heart disease is not high cholesterol but chronic inflammation. To learn more, have a look at this chapter: Cholesterol basics.

What is the difference between a low-carbohydrate diet and a ketogenic diet?

Ketogenic diets are a subset of low carbohydrate diets. It is generally accepted, that any diet below 130-150g of carbohydrates is regarded as low-carb. Ketogenic diets induce a metabolic state known as ketosis, which is usually achieved at a level of about 50g of carbohydrates a day. This number is again individual and may vary. I explain in All you need to know about carbs how to find out your net carbs limit.

You can actually lose weight without being in ketosis. Food high in fat, adequate in protein and low in carbohydrates is sating, making you less hungry and, therefore, experiencing less food cravings. Research on this subject has shown that, carbohydrates are the least sating, while protein and fat the most sating nutrients.7

What is insulin and what does it do?

Insulin is one of the most important hormones of your body. It is secreted by the pancreas and is what ketogenic diets mostly focus on, as it affects fat and metabolism of carbohydrates.8 Insulin is a storage hormone, responsible for moving nutrients out of the blood stream and into target tissues. Its other job is to regulate your blood sugar level.

As you eat carbohydrates, your body must produce more insulin to keep up with increased levels of glucose in your body. In some cases, this eventually leads to insulin resistance, and then Type 2 diabetes. This may often go along with high LDL cholesterol ("bad"), low HDL cholesterol ("good"), higher triglyceride levels and inflammation.

When you eat less carbs, less insulin is required to be secreted into your bloodstream and regulate your blood sugar and as a result, less fat storage.

How often and how much should I eat?

People have somehow become "immune" to their body signals and tempt to eat more than they need. Conventional wisdom also tells us to eat regularly, in small portions in order to avoid being hungry and eventually eating too much. However, the best approach is not to eat every 2-3 hours, but to eat whenever you start feeling hungry (not ravenous). You should have a small snack with you in case you have no time to have a normal meal. Such a snack could be a handful of nuts, dark chocolate (at least 70% cocoa), avocado or low-carb fruit such as berries.

Try to eat slowly and avoid any other activity while eating. You will gradually regain the ability to recognize when you've had enough. There is no reason to clear the plate completely if you feel full. Remember, it's your health and there is nothing wrong about that.

Remember: Eat when you are hungry, even if it's a meal a day. Don't let others dictate what you eat or how often you eat.

How long does it take to get to ketosis?

It usually takes 2-3 days to enter ketosis if you keep within your optimal net carbs limit. You can speed this process up by working out to accelerate the depletion of glycogen in your body. If you are quite sedentary, it may take up to a week based on experience. Once you stick to the plan, it's actually very easy to get to ketosis, as you will find out using ketone detection strips or blood ketone meter. You can read more here: Measuring ketones.

What is keto-adaptation?

Adaptation of ketosis occurs in shifting the body away from glucose and towards fat metabolism. The adaptations to ketosis are complex and involve most systems of the body. The major adaptations occur in the body's tissues, especially the brain, liver, kidney and muscles.9

As I have mentioned before, it may be very easy to get to ketosis, but a bit trickier to get keto-adapted. This applies to people, who are serious about eating well and take low-carb approach as a lifestyle rather than a short-term solution to weight loss. It may take weeks or even months before your body learns how to use ketones fully.

Is long-term ketosis safe?

There are opposing opinions in this area. Some doctors claim long-term ketosis is safe, as they have personal experience with that. However, there are concerns, as it could affect individuals in different ways. The group opposing this claims that it is much healthier to be on a low-carb diet but outside ketosis. There is no strong evidence to support either case. More research is needed in this area.

It is usually recommended that after you lose weight you planned, you should maintain a low-carb, healthy lifestyle. It doesn't mean that you need to stay in ketosis, just keep carbs low. The ideal level depends on individual factors. The consensus is that your net carbs intake should be up to 130-150g per day. In long term most people on a low-carb diet usually eat less than prior to it and they find it easy to maintain their weight.

How much weight could I lose and how fast?

This is again individual and could vary from 1 to 5 lbs (0.5 to 2.5 Kg) per week. It depends on the speed of your metabolism, age, and fitness level, etc. Again, concentrate on your body fat percentage rather than your weight, as it says nothing about your body composition. Use a tape measure - this says more than just numbers on scales.

There are critics saying that all the weight you lose within the first week or two is just water. That's true. However, this is just a natural process, as your body loses glycogen during the first few days. There is nothing wrong about it. The reason is that one molecule of glycogen usually attracts four molecules of water and as a result of it, when your body gets rid of glycogen, it also exerts water. Don't panic, after you have no storage of glycogen, the process of ketosis starts and you lose fat.10 Just remember - drink plenty of water; you will most likely have to drink more than you were used to.

You can actually lose weight without being in ketosis. The reason is that you generally eat more nutritious and filling food that may help you lose weight. Studies show that people eating food rich in protein and fat rather than carbohydrates eat less, as protein and fat are more sating nutrients.11,12 Therefore, most people that are severely overweight see great results on any low-carb diet. It's more difficult when the desired weight loss is as little as 5-10 pounds. In such cases, you have to be more disciplined. Some problems could arise when an individual has been through many types of "traditional" diets, causing yoyo effects and badly affecting their metabolism.

Here are the phases of a ketogenic diet:

1. Initial fast weight loss - induction phase
Most of the first few days of weight loss will come from water. It doesn't have to be dramatic; everybody may react in a different way.

2. Post-induction Stall Syndrome
A new balance of water and glycogen will be set. This may cause stalling or even slight weight gain. Don't panic, this is just water and won't last for long, probably just a few days.

3. Keto-adaptation
People get keto-adapted after a few weeks (3-4 weeks on average). Full keto-adaptation, where the body has learnt to use fat for fuel and your brain has switched from using glycogen to ketones, may take even months. Your weight may stall or even fluctuate, but the overall trend of your weight should be downwards. If your weight is stalling, use some tips in from "If you can't lose weight".

Is it safe to lose weight quickly?

Firstly, don't confuse the initial reduction in weight due to water loss (mentioned above) with actual weight loss. Your body metabolizes fat slowly and takes time for it to burn fat (1-2 lb a week on average). So, it is unlikely any quick weight loss reflects actual fat loss. It will more likely be either water or muscle tissue. To avoid that make sure you consume sufficient amount of nutrients.

According to Atkins, losing weight could only be an issue if:

1. You're not eating enough and as a result of that lose lean muscle mass rather than fat. You mustn't feel hungry and if you do between the meals, make sure you have a snack with you all the time and drink plenty of water.

2. You feel sick, dizzy or fatigued. Make sure you drink enough water and have a sufficient intake of electrolytes (sodium, magnesium, potassium).

Can vegetarians or vegans do ketogenic diet?

Yes, they can. However, there is a big difference between being vegetarian and vegan. While it's relatively easy to be on a vegetarian, ketogenic diet, it's very hard and nearly impossible to be on a vegan, ketogenic diet plan.

Being vegetarian will make it more challenging for you, as meat is the main source of quality protein on a ketogenic diet. On the other hand, there are plenty of options like nutrient-dense eggs and dairy and even some vegetables like broccoli. In fact, you may not even need to take additional supplements. You just need to make sure you get enough vitamin B12 and iron.

Apart from meat and fish, B12 is commonly found in cheese and eggs, while iron is found in nuts and dark green vegetables (watercress, spinach, kale, broccoli, etc.).

Being vegan and following a ketogenic diet plan may be nearly impossible for several reasons. In general, it will be quite hard to meet your daily calories and adequate food intake. To up your calorie intake, you will need to use plenty of coconut oil, olive oil and other healthy fats. You will also likely be eating more carbs than those who can eat meat and other animal sources.

You can include nuts. To avoid eating too much omega-6s, which are pro-inflammatory in large amounts, you will have to be careful with eating too many nuts. Macadamia nuts, which are the healthiest option, mostly contain heart-healthy monounsaturated fats and omega 3 fatty acids. You should also eat avocados - if possible on a daily basis. They are great sources of monounsaturated fats, magnesium and potassium.

There are vitamins and minerals that are only found in animal sources and you will need to take supplements. These are vitamin B12, D3 and DHA (type of omega-3 found in fatty animal sources). Vitamin B12 is crucial for our body to be able to make red blood cells, nerves, DNA, and carry out other functions, while deficiency of vitamin D may result in all sorts of diseases (depression, cardiovascular disease, cancer, etc.)13, 14 While there are plant sources of vitamin D (D2), the most effective one is found in animal sources (D3)15. The importance of DHA has been discussed in this chapter. Other micronutrients found exclusively in animal sources are creatine and carnosine, both of which are beneficial for us, especially our brain.

Additionally, vegans are often deficient in calcium. Apart from animal sources, this vital micronutrient is found in healthy foods like dark leafy greens (kale, turnip greens), seaweed (nori sheets and other), nuts (especially almonds, sesame seeds and sesame products (unsweetened tahini), dried fruit (figs) and blackstrap molasses.

Also, have a look at my post here to find out why B12-fortified products may not be enough in order to meet your B12 targets: Vitamin B12 Deficiency - the Masking Effect of Folic Acid.

Is it ok to eat more protein than fat?

No, you should stay within reasonable limits. If you are an active person you will need more protein than a sedentary one. This doesn't mean your diet should transform to protein-based. Ketogenic diets are based on fat and you should try to maintain a ratio of:

- 60-75% of calories from fat (or even more)

- 15-30% of calories from protein, and

- 5-10% of calories from carbs.

Note that too much of protein may put you out of ketosis.

Is ketosis dangerous?

No, there is clinical evidence to support such a claim. Many confuse ketosis, which is safe, with ketoacidosis which is an indicator of serious health problems. Note that in the case of ketoacidosis, as it occurs in Type I diabetics and alcoholics, the level of ketones in the bloodstream is 3-5 times higher than in ketosis resulting from a ketogenic diet.16 The two are not even comparable.

Do I need to take fiber supplements?

Another issue for some critics is the low amount of fiber. This problem occurs, when a diet is misunderstood. You cannot eat just meat and eggs, as some of you may have imagined. And you don't get fiber just from grains and fruit. There is plenty in vegetables, some low-carb fruits or even nuts. Once these are included in the diet fiber is not an issue. If you are still worried about lack of fiber, some type of a sugar-free fiber supplement may help you.

If you suffer from constipation, here are some tips:

- Drink water! Make sure you stay hydrated (at least 2-3 liters a day)

- Make sure your mineral intake is sufficient. You may have to increase your sodium intake, especially during the first few days of your diet

- Eat good fats: nuts, seeds, avocado, coconut oil, etc.

- Make sure you don't eat too much of protein

- Get a sugar-free fiber supplement (psyllium) only if needed

- Be more active, go for a walk - this may help the peristaltic

Does ketogenic diet cause vitamin and mineral deficiency?

Some people may be concerned with vitamin and mineral deficiencies, as this is a common risk when you go on a calorie-restricted diet. However, studies have shown that on a relative scale of 1000 calories, a low-carbohydrate diet provides a higher level of nutrients compared to low-calorie diets.17 Any diets will be lacking in nutrients if you tend to eat the same food all the time. Try to make your daily plan rich and include a variety of foods (meat, vegetables, yogurt, nuts, healthy oils, etc.) and always keep an eye on your nutrients, especially electrolytes (sodium, magnesium, potassium).

How is it with ketogenic diet and liver/kidney failure?

The main concern is the increased occurrence of kidney stones and kidney damage due to the "high-protein" nature of ketogenic diets. Based on studies, it's arguable whether or not there are any negative effects, as all the positive effects of ketogenic diets outweigh these. There is little research data to suggest any negative effect of ketogenic diets on kidney function or kidney stones. Only people with kidney problems need to be alert. Again, always remember to stay hydrated and drink sufficient amount of water.

A secondary concern is often raised against potentially bad effect of ketogenic diets on the liver. In the short-term studies that have been performed, the diet has been found to cause no damage to the liver.18

Aren't high-fat diets unhealthy?

Actually, a high fat diet is healthier for you, but only when carbohydrate consumption is kept low. A diet high in clean saturated fats and low in carbohydrates actually raises your HDL ("good") cholesterol and lowers your triglycerides. These two factors are really the true measure of good heart health. It also all depends on what kind of fat you consume. You have to avoid trans fats and processed fats of any kind. You can read more about Oils & fats.

Isn't eating so much fat going to make me fat?

This is one of the biggest myths and unfortunately, many "healthy diets" are based on it. It's absolutely untrue that eating fat makes you fat. Fat doesn't make you fat unless you combine it with high-carbohydrate food. In the long run, you will realize that eating more fat, adequate protein and low-carb diet is the best approach to control your weight. Eating high fat food will easily sate your appetite and you won't feel hungry like you did for all those days of calorie counting, low-fat, high-carb diets. This doesn't mean you should base your diet exclusively on sausages and bacon. Ketogenic diets are about adopting a healthier lifestyle, avoiding processed food and eating real food.

What is the minimum amount of carbohydrates I should eat?

Many wonder if it's actually safe to be on a very low level with carbs, such as 20g of net carbs per day. Is it really good for you not to eat any carbohydrates when your body, especially your brain, needs it in the form of glucose? The answer is simple: in fact, our body doesn't need carbohydrates from food consumed at all. It can make glucose from protein using a process known as gluconeogenesis. It has been estimated that about 200g of glucose can be generated daily just from protein.19 You can read more about carbs in this chapter.

Also, another fuel is available in the form of ketones, a product of incomplete breakdown of free fatty acids (FFA) in the liver. The main purpose of ketones is to replace glucose as a fat-derived fuel for the brain.

The ideal amount of protein is determined by your lean mass (total weight minus body fat) and physical activity. Eating too much of protein may even and disrupt ketosis and have an impact on your weight loss.

Are carbs on TKD going to put me out of ketosis?

People on Targeted Ketogenic Diet (TKD) are being advised to consume easily digestible carbs with high Glycemic Index (GI). These may put you out of ketosis but only for a short period provided you burn all of them during your workout session.

Critics of TKD advice on avoiding any carbs even before exercise and instead eat food rich in MCT (Medium-Chain Triglycerides), such as a few tablespoons of coconut oil. Coconut oil is a quick and easily digestible source for energy. You can read more about different types of ketogenic diets in 19 You can read more about carbs in this chapter.

How about eating at work? Can I eat in restaurants?

Office / traveling / restaurants

There is always a choice. You can avoid eating too many carbs by eating meat such as steaks (with no starchy gravy or sauce), salads (again choose greens, meat, eggs based salad with oil or mayonnaise as dressing) or even some appetizers such as Parma ham with rocket or baked peppers with goat cheese. Avoid ketchup and use mustard instead. Occasionally, you can have a glass of dry wine. If you can't avoid eating carbs, the best thing to do is to go for a walk after the meal to help burn the excessive carbs instead of storing them as fat. Don't feel bad for having special requirements at a restaurant - you are the customer. Ask your waiter to make a special meal by adding or removing some of the ingredients. Be careful about mayonnaise dressing, as they may put some sugar into it. It's always better to ask for any dressing to be served separately instead of mixed with the food.

- Indian
If you love Indian cuisine, go for meat-based curry or tikka dish with vegetables. As you will find out, there are good substitutes to most of the high-carb foods such as rice or naan bread. Try Korma, Tandoori or any meat-based meals. Avoid Dahl or any lentils, potatoes and rice. Also avoid meals like Vindaloo, as it is almost impossible to eat without rice or naan bread - it's too hot for most people.

- Italian
If you love Italian cuisine (who doesn't?), order either a meat-based meal, or fish and seafood, or anything with non-starchy vegetables (steamed, grilled, fried or fresh). Some Italian restaurants serve omelets, Italian sausages and various salads. Avoid breadcrumbs and starchy sauces in salads. Instead of sweet dressing, ask for virgin olive oil, balsamic vinegar or mayonnaise.

- Japanese
Japanese cuisine is based on seafood and rice. You can get sashimi or egg omelets. Just avoid rice!

- German
German cuisine is quite high in carbs, but there are still meat-based delicious dishes such as Tartar steak. Avoid eating any meals with bread! Other dishes you may try are sausages, sauerkraut and meat-based dishes. It may not be the healthiest choice, as most sausages are full of preservatives, so eat them sparingly.

- Vietnamese
Avoid noodles and get either a meat-based meal without sugary sauces or get a salad.

- Greek
Greek cuisine is great for low-carb diet. It offers a variety of fish, seafood and delicious meat-based dishes. Just avoid fries, pita bread and sweets. You can get some more ideas from my post here: Top 15 Low-Carb Meals to Try in Greece.

- Turkish
Kebabs are served in bread but you can get them just with vegetables. Mayonnaise is allowed but beware of sugar that is sometimes added to it - don't be afraid to ask.

- Chinese
Even Chinese food could be low in carbs. Try crispy duck and avoid the sweet sauce it is often served with. Seafood or fish soups without noodles are also an option. Apart from these, any egg or meat-based meal with non-starchy vegetables is ok - just avoid corn or too much of carrot.

- Mexican
You have to avoid tortillas. If you eat at home, there is a low-carb version of tortillas and various wraps. Avoid beans and opt for salads or meat-based meals.

Take-away

Take-away doesn't always mean junk food. Nowadays, there are many healthy alternatives such as sushi, kebabs and more.

No time

If you don't have time to cook, it's always good to have quick snacks to replace your meal. These could be nuts, avocado, full-fat plain yogurt, berries with cottage cheese, home-made protein bars, home-made halva and other great snack suggestions.

Family and social life

This is one of the most difficult aspects of any diet. Your family, friends or colleagues may occasionally urge you to eat the wrong type of food. Most people have been taught their entire life that is best to eat whole meal bread or a low-fat yogurt. Most believe that cardio exercise is the best for weight loss. Don't be surprised if even your doctor believes that a low-carb diet is harmful. Most doctors do not know enough about nutrition and have been exposed to the low-fat "campaign" for decades.

Explain to them, that you've done some research and you know enough not to be taking risks with your health. "Big Fat Lies" is a short and entertaining video that may help you in case you need to persuade them. Keep in mind that some people are impossible to convince no matter how strong the evidence is. At the end this is your personal choice and you have nothing to prove to anyone. It will not take long before they realize how wrong they were!

How to satisfy the ketogenic diet sweet tooth?

When you start a ketogenic diet, it may be a bit tricky for you to give up sweets and starchy food. The first few weeks are going to be difficult, as you have to exclude not only sweets but also much of the fruits and starchy food such as bread, pasta, potatoes and rice. Your body could be addicted to sugar and it will demand it back. Here are some tips for you to successfully overcome the cravings for sweets:

- Get rid off all the sweets and "banned" food. If you keep them in your fridge or cupboard, chances of cravings are much higher. Make sure you are not surrounded by food rich in carbs. Don't feel sorry, just bin it or give it to someone!

- Avoid anything containing sugar (even honey and fruits), at least for the first few weeks. There are "optional" ingredients such as berries, that are included in some KetoDiet meals. These should be avoided at least for the first few weeks.

- To make life easier until you adjust to your new diet, use "zero-carb" sweeteners, like stevia, erythritol, monk fruit powder and others.

What may put me out of ketosis?

Apart from sugar, sugary drinks and sweeteners and grains, here is what may kick you out of ketosis:

- fruit

- starchy vegetables (carrot, celery root, sweet potatoes, etc.) if not consumed moderately

- lack of physical activity

- artificial sweeteners or caffeine (exceptionally for some of you, you can read more in Artificial sweeteners and caffeine)

More ketones, more fat loss?

Most people believe that in order to lose as much fat as possible, they need to restrict their carbs intake as much as they can. For example, they expect Ketostix to show a high level of ketones (typically dark burgundy color). We already discussed the main effects of fat loss on a ketogenic diet. Currently, it's not clear what the full effect of such carbs restriction is. Some diet authors, including Atkins himself, supported the idea that more ketones equals more weight loss. The reasoning they gave was that ketones are, in fact, calories that are made from the breakdown of fat in the liver. Is that really a valid reason?

Although some fat loss may appear as a result of a metabolic advantage (more ketones / calories exerted), the most important factor for fat loss is natural appetite control. While urinary ketone excretion means that bodyfat is being excreted causing fat loss, the effect is minimal: Based on recent studies, the number of calories lost in the urine as ketones is not higher than 100 calories per day.

Anecdotally, higher levels of ketones may actually slow down fat loss. Individuals who maintain lower ketone levels (trace ketones) appear to lose fat more efficiently. Why does that happen? One explanation may be that high levels of ketones in the bloodstream may slightly raise insulin and block the release of free fatty acids from fat cells.

However, as we discussed previously, keep in mind you may be in ketosis and still not showing urinary ketones. Blood tests are the only definite method for measuring ketones. The most important thing is to listen to your body and be patient!

Simply said, unless you have health reasons (e.g. Restricted Ketogenic Diet), I wouldn't advise you to go for "zero-carb" eating. Most people experience all the great fat loss and health benefits of the Ketogenic diet at 20-30 grams of net carbs per day.

Is it harmful or beneficial to have carb up days / cheat days every now and then?

When it comes to "cheat days", people often wonder if they are beneficial for faster fat loss. Most claim to use this strategy to break through a weight loss plateau. However, there is no general rule and the effects vary for individuals.

Here is what happens if you include a cheat day. Initially, when you start following a low-carb diet, your glycogen levels go down and you lose water. If you include a cheat day, you may feel like you have put on weight due to water retention. When you go back to a healthy low-carb diet, you will notice an immediate effect. The reasons some people include cheat days are two. Firstly, it helps some to break through a weight loss plateau and secondly for motivational purposes to help them adhere to the diet.

Also, some physically active individuals use "carb up days" in between their workouts to stimulate muscle growth. You can read more in this chapter: Cyclic Ketogenic Diet.

How about soaking nuts and seeds?

Soaked nuts have more health benefits than raw nuts. You may want to try it before you roast them. They are better digested and the nutrients are better absorbed. While roasting helps to reduce the phytic acid, the inhibitor you want to eliminate, soaking the nuts first is more effective.

Soaking nuts is simple: Place them in a bowl filled with water and leave at room temperature overnight. Drain and spread on a baking pan lined with baking sheet and place in the oven (130-150 ℉ / 55-65 ℃) or in a dehydrator for 12-24 hours, turning occasionally, until completely dry. You can prepare any nuts and have them ready to eat. Store in an air-tight container.

Depending on which nuts you use, you should soak them for 6-12 hours. Cashews are soft and will only require minimum time, while almonds will take 8-12 hours.

How about nitrates in bacon, are they safe?

Nitrates (sodium and potassium nitrate) are used for curing meat such as keto-friendly bacon. Some health conscious paleo-eaters advice against them, while others see no harm.

Should we avoid bacon simply because of nitrates? A simple fact: If you avoid bacon to avoid nitrates, you would also have to cut down on vegetables, which may have a lot more nitrates that bacon.20

To counteract the negative effects of nitrates, simply eat more foods rich in antioxidants, like: berries (blueberries, strawberries, blackberries, raspberries, cherries, etc.), green tea, black tea and coffee, tomatoes and red bell peppers, artichoke, eggplants (most antioxidants are in the peel), garlic and onion, broccoli, Brussels sprouts and kale, watercress and spinach, sauerkraut, pecan nuts, spices (cinnamon, vanilla beans and ginger root), cocoa powder, eggs, red wine.

The reason for the "nitrate panic" is a Harvard School study from 201221 which claims that red meat consumption is linked to increased risk of mortality. This study is what Gary Taubes refers to as "pseudo science": An observational study based on useless food-frequency questionnaires. If you were to examine these studies carefully, you'd realize the risk increase was almost non existent.22

Some of you may want to avoid nitrates no matter what. Here is what may really surprise you: products labeled as "nitrate-free" may actually have two times more nitrate content than bacon cured directly with nitrate salts!

Traditionally, bacon was cured by adding sodium nitrite salts directly to the meat. Today most manufacturers of "nitrite free" brands add celery salt, which is about 50 percent nitrate, plus a starter culture of bacteria. This transforms the nitrate found naturally in the celery salt into nitrite, which cures the meat. Although manufacturers label this bacon "nitrite free," this method actually generates more nitrite from the celery salt than would ever be added as a salt. Indeed, "nitrite free" bacon can have twice the nitrite content of bacons cured directly with nitrite salts.21

To summarise, in order to decrease your nitrate intake, you would have to avoid not only bacon but also vegetables like celery or arugula. In fact, approximately 80% of dietary nitrates are derived from vegetable consumption. A study from 2009 shows there may even be health benefits of nitrates and nitrites such as blood pressure lowering effects.23

Bottom line: It doesn't mean you should eat bacon from dawn to sunset, but as long as your diet is rich in antioxidants, you can indulge bacon without fear.

Do I have to exercise to lose weight?

Although exercise may help you lose weight, your focus should be on your diet. Moderate exercise has several health benefits and may help you lose body fat but the wrong type of exercise can impair your weight loss. You can read more about exercise in this chapter: The Exercise issue.

Do I have to get my exercise in all at once?

No, you don't have to. Studies have shown that a continuous exercise has the same benefits with exercise that is split up into smaller periods throughout the day. This means you can have a shorter morning and evening exercise routines that will benefit the same, as if you did all at once.24

References

1. Metcalf, B.S, et al., Fatness leads to inactivity but inactivity does not lead to fatness: a longitudinal study in children (EarlyBird 45), Arch Dis Child (2011)

2. Dr. John Briffa, "Escape the Diet Trap", chapter 1 and chapter 10 (2012)

3. F.L.Santos, et al., Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors, International Association for the Study of Obesity (2012)

4. Dr. John Briffa, "Escape the Diet Trap", chapter 7 (2012)

5. How Bad Science and Big Business Created the Obesity Epidemic (video)

6. Wadden, T.A., et al., Exercise and the maintenance of weight loss: 1-year follow-up of a controlled clinical trial, J Consult Clin Psychol. (1998)

7. Dr. John Briffa, "Escape the Diet Trap", chapter 8 (2012)

8. Insulin, Wikipedia

9. Lyle McDonald, "The Ketogenic Diet", chapter 5 (1998)

10. Eades, M., "The Protein Power Lifeplan" (1995), Warner Books. ISBN 0-446-67867-8

11. T. L. Halton, The effects of high protein diets on thermogenesis, satiety and weight loss: A critical review, Journal of the American College of Nutrition (2004)

12. J. E. Cecil, Comparison of a high-fat and high-carbohydrate soup delivered orally and intragastrically on gastric emptying, appetite, and eating behaviour, Physiol Behav. (1999)

13. Edward Giovannucci, MD, ScD, et al., 25-Hydroxyvitamin D and Risk of Myocardial Infarction in Men, Arch Intern Med., Inc (2008)

14. Joan M Lappe, , et al., Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial, American Society for Clinical Nutrition (2007)

15. H. M. Trang, et al., Evidence that vitamin D3 increases serum 25-hydroxyvitamin D more efficiently than does vitamin D2, The American Society for Clinical Nutrition, Inc (1998)

16. Lyle McDonald, "The Ketogenic Diet", chapter 4 (1998)

17. Anne L. Stock and John Yudkin, Nutrient Intake of Subjects on Low Carbohydrate Diet Used in Treatment of Obesity, The American Journal of Clinical Nutrition (1970)

18. Lyle McDonald, "The Ketogenic Diet", page 77-78 (1998)

19. Dr. John Briffa, "Escape the Diet Trap", chapter 14 (2012)

20. 3 Reasons Why You Shouldn't Fear Bacon, KetoDietApp.com

21. An Pan, et al., Red meat consumption linked to increased risk of total, cardiovascular, and cancer mortality, Harvard School of Public Health (2012)

22. Taubes, Gary, "Science, pseudoscience, nutritional epidemiology, and meat", GaryTaubes.com (2012)

23. Norman G Hord, et al., Food sources of nitrates and nitrites: the physiologic context for potential health benefits, American Society for Nutrition (2009)

24. Schmidt WD, et al., Effects of long versus short bout exercise on fitness and weight loss in overweight females, J Am Coll Nutr. (2001)

Recommended sources of information

Online communities

Reddit Keto community

Low-carb recipes, news, tips and great community support.

Active Low-Carber Forums

Support for Atkins diet, Protein Power, Neanderthin (Paleo Diet), CAD/CALP, Dr. Bernstein Diabetes Solution and any other healthy low-carb diet or plan, all are welcome in this lowcarb community.

Video presentations & documentaries

Fat Head - the real truth about weight loss

While most people saw the documentary Super Size Me as an expose of the fast food industry, comedian and former health writer Tom Naughton saw it as a dare: He'd show that you could lose weight on a diet of burgers and fries. In addition to chronicling Naughton's weight drop, the film provides interviews with doctors, nutritionists and others to drive home his thesis that most of what we know about "healthy eating" is wrong.

The Science of Low Carb

Do you want to improve your health and weight by eating real food? After 150 years of on-off popularity, low carb diets are finally getting the scientific support they need to be taken seriously. An interview with Dr Eric Westman, a co-author of "A New Atkins for a New You".

The Food Revolution - AHS 2011

Do you want to improve your weight and health by eating real food? With no calorie counting, no diet products, no hunger? This talk from Ancestral Health Symposium 2011 shows you how to do it the natural way. The epidemics of obesity and diabetes are continuing to spread across the western world. Now we know why. Modern science has revealed our mistake. The unnecessary fear of natural food has inadvertently caused us to eat more of the new food that can make us hungrier, make us eat more, make us fat. Ever more people are realizing the mistake and seeing the solution. The food revolution is here. Please help spread the word once you know.

Low Carb Explained

Dr Mary Vernon, MD, is one of the world's foremost experts on treating obesity and diabetes with low carbohydrate nutrition. She is a practicing family physician, educates doctors on low carb and is active in and former president of the American Society of Bariatric Physicians (doctors specializing in treating obese patients).

Loren Cordain - Origins and Evolution of the Western Diet: Health Implications for the 21st Century

A more scientific point of view on our diet. Dr. Cordain is a Professor in the Department of Health and Exercise Science at Colorado State University in Fort Collins, Colorado. His research over the past 15 years has been focused on the evolutionary and anthropological basis for diet, health and well being in modern humans.

Low Carb Living

Dr Stephen Phinney, MD, PhD, knows more about this than almost anybody. He has researched adaptation to very low carb diets (and exercise) for a long time. Here he shares this knowledge, as well as insights from traditional cultures that never ever ate a lot of carbs.

Specialty Health - Dr. Tara Dall, It's not the passengers it's the cars

The truth about cholesterol.

Sugar: The Bitter Truth

Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin.

The Trouble with Fructose: a Darwinian Perspective by Robert Lustig, MD

Robert Lustig's talks about the reason for the obesity epidemic.

Authors@Google: Gary Taubes

Gary Taubes explains reason why people get fat, he spoke to Googlers in Mountain View on May 2, 2011 about his book Why We Get Fat: And What to Do About It.

How Bad Science and Big Business Created the Obesity Epidemic

David Diamond, Ph.D., of the University of South Florida College of Arts and Sciences shares his personal story about his battle with obesity. Diamond shows how he lost weight and reduced his triglycerides by eating red meat, eggs and butter.

The Battle of the Diets: Is Anyone Winning (At Losing?)

January 17, 2008 presentation by Christopher Gardner for the Stanford School of Medicine Medcast lecture series.

The Sugar Hill part I & part II

Real-life experience with ketosis

How to Cure Type 2 Diabetes

Jay Wortman, MD, tells the story of how he got rid of his rampant type 2 diabetes using a simple dietary change. Eight years later he is still free from the disease and needs no medication. Basically he stopped eating the foods that turn to sugar in the gut.

Why We All Don't Get Cancer -- Sloan-Kettering

Craig B. Thompson, President and CEO of Memorial Sloan-Kettering Cancer Center, discusses new ways to think about cancer and how cancer arises in human beings.

... And more on our blog!

Books

Title

Author

ISBN

Escape the Diet Trap

Dr. John Briffa

978-0007442430

The Ketogenic Diet

Lyle McDonald

78-0967145600

The Primal Blueprint

Mark Sisson

978-0982207703

The New Atkins for a New You

Westman, Phinney, Volek

978-0091935573

Wheat Belly

William Davis

978-1609611545

Why We Get Fat

Gary Taubes

978-0307272706

Good Calories, Bad Calories

Gary Taubes

978-1400033461

The Art and Science of Low Carbohydrate Living

by Jeff S. Volek and Stephen D. Phinney

978-0983490708

The Art and Science of Low Carbohydrate Performance

by Jeff S. Volek and Stephen D. Phinney

978-0983490715

"Peanut" butter halva bites

These halva candies are high in healthy fats and low in carbs - an ideal keto treat!

Time & Nutritional data (per serving)

Overall 2 h   15 mins   Hands on 15 mins

Total Carbs 3.5g   Fiber 1.5g

Net Carbs 2g   of which Sugar 0.58g

Protein 8g   Fat 14.1g   of which Saturated 4.9g

Energy 165kcal   carbs 4.8%   protein 19.2%   fat 76%

Sodium 1.5%RDA   Magnesium 8.7%RDA   Potassium 8.4%EMR

Ingredients  (makes 16 servings)

1⁄3 cup extra virgin coconut oil

73 g / 2.6 oz

[1]⁄[2] cup almond & cashew butter (home-made) or unsweetened peanut butter (not paleo)

130 g / 4.6 oz

4 tbsp tahini (sesame paste, unsweetened)

64 g / 2.3 oz

3⁄4 cup ground almonds (almond meal)

80 g / 2.8 oz

4 scoops whey protein (vanilla or plain) or egg white protein powder (1 cups)

100 g / 3.5 oz

1 vanilla bean (or unsweetened vanilla extract)

Optional ingredients  (makes 16 servings)

1⁄3 cup Erythritol or Swerve, powdered

+0.17g of net carbs per serving

53 g / 1.9 oz

Step 1

Place the extra virgin coconut oil into a small bowl and melt in a microwave oven on low heat for just about a minute. You can also melt it on a cooker on low heat.

Step 2

Spoon the tahini paste (sesame paste) and almond & cashew butter into the melted coconut oil.

Note:

If you use peanut butter instead, the net carbs content per piece will be almost the same. Keep in mind peanuts are not paleo-friendly.

Step 3

Grind the almonds and add them to the mixture.

Scoop in the vanilla (or natural) whey protein powder. This will make the batter thicker.

Note:

You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.

Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.

Step 4

Add the vanilla extract and mix well.

Step 5 (optional)

Add powdered Erythritol or Swerve.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 6

Place the mixture in a square baking dish or any container (about 8x8 inch / ~ 20x20 cm for 16 pieces) lined with parchment (baking) paper. Press the batter in firmly to cover the whole surface. Place in the fridge for at least 2 hours.

Step 7

After the batter seems solid, remove it from the fridge. Make sure it's not too hard, otherwise it will be difficult to cut and will crumble.

Place it on a cutting board and cut into 16 equal pieces using a knife or a pizza cutter. Store in the fridge and enjoy anytime!

Suggestions

Make sure to keep it in the fridge as it tends to get soft. This protein snack is simply delicious and so low in carbs! You can make them ahead and have one or two when you have no time to cook!

If you prefer less protein and more healthy fat to boost ketosis, try Citrus meltaways aka "fat bombs".

Almond & cashew butter

Nut butter can be used in so many ways; with vegetables, pancakes or even meat. Try this almond & cashew heavenly butter.

Time & Nutritional data (per 100g)

Overall 15 - 20 mins   Hands on 10 - 15 mins

Total Carbs 6.8g   Fiber 2.6g

Net Carbs 4.2g   of which Sugar 1.5g

Protein 6.5g   Fat 24g   of which Saturated 2.4g

Energy 255kcal   carbs 6.5%   protein 10%   fat 83.5%

Sodium 0.24%RDA   Magnesium 21.6%RDA   Potassium 10.4%EMR

Ingredients

1 cup blanched almonds

150 g / 5.3 oz

1⁄3 cup cashew nuts

50 g / 1.8 oz

4 tbsp almond oil (or macadamia oil)

52 g / 1.8 oz

Step 1

Use blanched or whole almonds and cashew nuts, preferably unsalted.

Note:

You may want to try using roasted nuts, which will give a more distinctive taste than unroasted. Simply place raw nuts on a baking sheet and roast in the oven at 350℉ / 175℃ for 12 to 15 minutes, stirring once or twice to prevent burning.

Step 2

Place the nuts into a food processor and using a grating blade pulse until finely chopped.

Step 3

Pulse them a few more times adding the oil slowly.

Note:

At first, the mixture will be dry. Keep blending! As you add oil, the mixture will get creamy. Scrape down the sides of your processor several times with a rubber spatula if the mixture gets stuck on it.

Step 4

Keep blending until you reach the desired consistency. This could take 5-15 minutes depending on which food processor you are using and whether you blend raw or roasted nuts. Spoon the butter in a glass container, seal well and keep refrigerated or at room temperature.

Note:

This recipe makes about 250 g / 8.8 oz of nut butter (8-9 tablespoons). There are 3.4 g net carbs per one tablespoon.

Suggestions

If you prefer a bit more chunky texture, you can start by blending 3⁄4 of the nuts and add the rest at the end to allow larger size pieces in.

Looking for more recipes? Try Coconut & Pecan Butter from my blog!

Also, you may want try soaking nuts before roasting them. They are better digested and the nutrients are better absorbed. See how to soak nuts here.

Almond & vanilla protein bars

Protein bars are great snacks for busy days. They are naturally sating and nutritious, yet low in carbs!

Time & Nutritional data (per serving)

Overall 2 h   15 mins   Hands on 15 mins

Total Carbs 6g   Fiber 2.8g

Net Carbs 3.2g   of which Sugar 1.4g

Protein 25.3g   Fat 13.9g   of which Saturated 2.7g

Energy 242kcal   carbs 5.3%   protein 42.4%   fat 52.3%

Sodium 5.2%RDA   Magnesium 16.4%RDA   Potassium 23.6%EMR

Ingredients  (makes 8 servings)

1⁄2 cup flaked almonds

30 g / 1.1 oz

1 1⁄2 cup almond meal

150 g / 5.3 oz

2 tbsp fine organic coconut flour or 4 tbsp desiccated coconut

24 g / 0.85 oz

8 scoops whey protein (vanilla or plain) or egg white protein powder (2 cups)

200 g / 7.1 oz

1⁄4 cup coconut milk (or cream)

55 g / 1.9 oz

1 vanilla bean (or unsweetened vanilla extract)

Optional ingredients  (makes 8 servings)

1⁄4 cup Erythritol or Swerve, powdered

+0.25g of net carbs per serving

40 g / 1.4 oz

Step 1

In a bowl, mix the almond flour with fine coconut flour and whey protein powder (vanilla or plain work well).

Note:

You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.

Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.

Step 2

Pour in the coconut milk (or cream) and add pure vanilla extract.

Note:

If the texture is too dry, add a few tablespoons of coconut oil. Some nut flour products naturally contain more fat while other may be relatively dry.

Step 3 (optional)

Add powdered Erythritol or Swerve.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 4

Add flaked almonds.

Note:

Roasting the almonds shortly will release more flavor. Just throw them on a non-stick pan and roast for 1-2 minutes.

Step 5

Process the mixture well and place in a square baking dish or any container (about 8x8 inch / ~ 20x20 cm for 8 pieces) lined with parchment paper. Press the batter in firmly to cover the whole surface and place in the fridge for at least 2 hours.

Step 6

After the batter seems firm, remove from the fridge. Place it on a cutting board and cut into 8 equal pieces using a knife or pizza cutter.

Store in the fridge and enjoy!

Suggestions

Protein bars are easy to make and so low in carbs. Always store in the fridge. You can make them ahead and have one when you have no time to cook!

Artichoke & lemon pesto

Artichoke goes great with lemon in this home-made pesto. Try as dip, with meat or in salads!

Time & Nutritional data (per 100g)

Overall 10 mins   Hands on 10 mins

Total Carbs 1.7g   Fiber 1.1g

Net Carbs 0.67g   of which Sugar 0.26g

Protein 1g   Fat 7.1g   of which Saturated 1.1g

Energy 72.2kcal   carbs 3.8%   protein 5.7%   fat 90.5%

Sodium 4.5%RDA   Magnesium 2%RDA   Potassium 2.2%EMR

Ingredients

1 can artichoke hearts, drained

200 g / 7.1 oz

juice from 1 lemon

48 g / 1.7 oz

1 tbsp lemon zest (~ 1⁄2 lemon, organic)

1⁄2 cup grated parmesan cheese (avoid for dairy-free)

30 g / 1.1 oz

1⁄2 cup pecan nuts

50 g / 1.8 oz

2 cloves garlic

6 g / 0.21 oz

1 cup fresh parsley

1 cup fresh basil

6 g / 0.21 oz

1⁄2 cup extra virgin olive oil

110 g / 3.9 oz

1⁄2 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Wash the herbs, peel and mash the garlic, juice and zest the lemon.

Step 2

Place the garlic, herbs, lemon zest, pecans, grated parmesan cheese (or avoid for dairy-free option) and olive oil in a blender and pulse until smooth.

Step 3

Add the artichoke hearts, season with salt and pepper and pulse again until desired consistency is reached (best when small pieces of artichokes are left).

Step 4

When done, use immediately or spoon the mixture in a glass jar, top with a bit of olive oil and seal properly with a lid.

Note:

This recipe makes about 460 g / 16.2 oz of pesto (30-32 tablespoons). There is less than 1 g net carbs per one tablespoon.

Looking for more pesto recipes? Try Home-made Red Pesto from my blog!

Suggestions

Try with meat, in salads or even as a dip with Nut crackers, Cauli-bread bites or Kalamata bread sticks!

You can keep your pesto in the fridge for up to a week or two if it's stored properly. It helps to pour a thin layer of olive oil on the top, as it keeps it fresh for longer. Whenever you use pesto, always remember to add a thin layer of olive oil on the top.

If you want to preserve home-made pesto for longer, freeze it in manageable portion sizes by putting it in an ice-cube tray and keep in the freezer for up to 6 months. Whenever you need to use it, just keep the required amount at room temperature until it melts.

Artichoke & mushroom salad

Artichoke hearts are nutritious, figure-friendly and taste delicious in this Italian-style recipe!

Time & Nutritional data (per serving)

Overall 30 - 40 mins   Hands on 20 - 30 mins

Total Carbs 29.7g   Fiber 15.3g

Net Carbs 14.4g   of which Sugar 7.7g

Protein 8.7g   Fat 39.6g   of which Saturated 12.6g

Energy 485kcal   carbs 12.8%   protein 7.8%   fat 79.4%

Sodium 50.2%RDA   Magnesium 21.7%RDA   Potassium 53%EMR

Ingredients  (makes 2 servings)

6 small canned artichoke hearts, drained

240 g / 8.5 oz

1 cup Shitake mushrooms

70 g / 2.5 oz

1 cup white button mushrooms

70 g / 2.5 oz

2⁄3 cup cherry tomatoes

100 g / 3.5 oz

1 cup red leaf lettuce mix

36 g / 1.3 oz

1 cup green leaf lettuce mix

36 g / 1.3 oz

10-12 small asparagus spears, trimmed

120 g / 4.2 oz

6 pieces chopped sun-dried tomatoes

18 g / 0.63 oz

10 kalamata or black olives

30 g / 1.1 oz

juice from 1 lime

48 g / 1.7 oz

2 tbsp ghee (garlic or plain) or butter, grass-fed (or coconut oil)

30 g / 1.1 oz

1 tsp lemon zest (organic)

2 tbsp sherry vinegar

28 g / 0.99 oz

2 tsp Dijon mustard

10 g / 0.35 oz

2 cloves garlic

6 g / 0.21 oz

4 tbsp extra virgin olive oil

52 g / 1.8 oz

1⁄2 tsp pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 2 servings)

2-4 drops liquid stevia (glycerite)

+0.01g of net carbs per serving

4 tbsp grated parmesan cheese (avoid for dairy-free)

+0.32g of net carbs per serving

20 g / 0.71 oz

Step 1

Preheat the oven to 425℉ / 220℃.

Prepare the asparagus spears by cleaning and snipping the woody ends off. Place them into a baking dish and toss with half of the extra virgin olive oil.

Season with salt and place in the oven for about 5-7 minutes. When done, set aside.

Step 2

Clean and slice the mushrooms. Place them into a non-stick hot pan greased with ghee (or butter) and sauté on medium heat for about 5 minutes. When done, set aside.

Step 3

Wash and drain the lettuce using a salad spinner or kitchen towel.

Wash and halve the cherry tomatoes , drain and quarter the artichoke hearts and add them to the salad.

Note:

You can use a mixture of any lettuce, such as romaine, radicchio, mache, watercress, etc.

It's best to get tinned artichoke hearts with no artificial additives. Fresh artichokes may be challenging to prepare.

Step 4

Add the sautéed mushrooms.

Step 5

Slice the sun-dried tomatoes into small stripes and add them to the bowl.

Step 6

Top with deseeded kalamata olives and grilled asparagus spears.

Step 7

Now, prepare the dressing by mixing mashed garlic, lemon juice, lemon zest, Dijon mustard, the remaining of extra virgin olive oil and balsamic vinegar. Season with salt and pepper to taste.

Note:

You can even try Home-made Fruit Vinegar from my blog!

Step 8 (optional)

Add liquid stevia and mix well.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 9

Pour the dressing all over the salad evenly. Enjoy!

Suggestions

Try with some grated parmesan cheese on top!

Asian-style quick asparagus salad

Asparagus is so healthy! Enjoy this Asian-inspired salad as a side or by itself.

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 10 mins

Total Carbs 15.2g   Fiber 5.7g

Net Carbs 9.5g   of which Sugar 5.7g

Protein 9.5g   Fat 35.1g   of which Saturated 14.6g

Energy 390kcal   carbs 9.7%   protein 9.7%   fat 80.6%

Sodium 44.1%RDA   Magnesium 24%RDA   Potassium 27.6%EMR

Ingredients  (makes 2 servings)

30 small asparagus spears, trimmed

360 g / 12.7 oz

2 medium spring onions

30 g / 1.1 oz

2 tbsp sesame seeds

18 g / 0.63 oz

2 tbsp coarsely chopped cashews

20 g / 0.71 oz

2 tbsp extra virgin coconut oil (or ghee)

26 g / 0.92 oz

2 tbsp sesame oil

26 g / 0.92 oz

2 tbsp rice vinegar (or white wine vinegar)

30 g / 1.1 oz

2 tbsp soy sauce (or coconut aminos)

36 g / 1.3 oz

Optional ingredients  (makes 2 servings)

2-4 drops liquid stevia (glycerite)

+0.01g of net carbs per serving

Step 1

You will need about 15 small asparagus spears per serving. Prepare the asparagus by cleaning and draining properly.

Step 2

Snip the woody ends off.

Step 3

Place sesame seeds into a hot non-stick pan with coarsely chopped cashew nuts and roast shortly until slightly brown for about 1-2 minutes. Stir to avoid burning.

Step 4

Wash and roughly slice the spring onion. Heat the coconut oil in another pan over medium heat lightly brown the onion.

Add the asparagus and cook uncovered for about 3 minutes. Turn the asparagus once or twice to slightly brown evenly.

Cover the pan with a lid, lower the heat and cook for another 3-5 minutes.

Step 5

Meanwhile, prepare the dressing by mixing soy sauce, rice vinegar and sesame oil in a small bowl.

Note:

For more distinctive flavor, you can use toasted sesame oil.

Also, a healthier alternative to soy sauce is coconut aminos which is often recommended as a healthy soy sauce substitute on paleo diets.

Step 6 (optional)

Add liquid stevia and mix well.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 7

When ready, the asparagus should be tender and slightly browned yet still crisp. Take the pan from the heat.

Step 8

Place the asparagus onto a serving plate, sprinkle with roasted sesame seeds and cashews and toss with the dressing. Serve hot!

Suggestions

Serve as a side with Pork skewers or by itself!

Avocado & kale salad

Avocado is full of good fats. Enjoy this gorgeous nutty salad!

Time & Nutritional data (per serving)

Overall 20 - 30 mins   Hands on 15 mins

Total Carbs 18g   Fiber 8.2g

Net Carbs 9.8g   of which Sugar 3g

Protein 5.3g   Fat 34.9g   of which Saturated 3.6g

Energy 379kcal   carbs 10.5%   protein 5.6%   fat 83.9%

Sodium 27.4%RDA   Magnesium 27.6%RDA   Potassium 43.6%EMR

Ingredients  (makes 2 servings)

1 medium avocado

200 g / 7.1 oz

2 cups chopped kale

120 g / 4.2 oz

juice from 1⁄2 lime

22 g / 0.78 oz

juice from 1⁄2 small orange

42 g / 1.5 oz

2 tbsp hazelnut oil (or extra virgin olive oil)

26 g / 0.92 oz

2 tbsp pine nuts

20 g / 0.71 oz

1⁄2 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Heat about 2 liters of water in a large pot. Add a bit of salt into it. Wash the kale properly.

Step 2

Cut it in quarters and place in salted boiling water. Cook for about 10-20 minutes.

Note:

Cooking time depends on how tender or crispy you wish your kale to be. For crispy texture, cook for about 10 minutes, for tender, cook for up to 20 minutes.

Step 3

Take the kale out of the water, let it cool down and drain. Then, chop it into small slices and place in a salad bowl.

Step 4

Wash and remove the skin of the avocado. Cut it in cubes.

Step 5

Now, it's time to prepare the dressing.

Wash the orange and lime and cut in halves. Squeeze the juices into a bowl and add hazelnut oil. Season with black pepper and mix well.

Step 6

Add the avocado into the bowl with the kale and pour the dressing all over.

Step 7

Sprinkle with raw or pan-roasted pine nuts and garnish with sliced orange and lime. Enjoy!

Suggestions

This salad will is sating and rich in electrolytes. It will help you increase your potassium intake!

Avocado & salmon stacks

Easy-to follow, nutritious and delicious snack that is also rich in fiber and potassium!

Time & Nutritional data (per serving)

Overall 15 - 20 mins   Hands on 15 - 20 mins

Total Carbs 19.2g   Fiber 11.6g

Net Carbs 7.5g   of which Sugar 4.7g

Protein 24.9g   Fat 35.6g   of which Saturated 9.9g

Energy 461kcal   carbs 6.7%   protein 22.1%   fat 71.2%

Sodium 55.9%RDA   Magnesium 21.4%RDA   Potassium 60.1%EMR

Ingredients  (makes 4 servings)

4 small avocados

600 g / 21.2 oz

14 oz smoked wild salmon

400 g / 14.1 oz

4 tbsp full-fat cream cheese (or mayonnaise for dairy-free)

128 g / 4.5 oz

4 small spring onions

40 g / 1.4 oz

4 small cucumbers

600 g / 21.2 oz

juice from 1 lemon

48 g / 1.7 oz

4 tbsp fresh dill

pinch of pink Himalayan or sea salt

freshly ground black pepper

1 cup microgreens or chives, spring onion

20 g / 0.71 oz

Step 1

Halve and scoop the avocado into a bowl. Mash it with a fork and add freshly squeezed lemon juice. This will prevent the avocado from turning brown.

Step 2

Peel and finely chop the cucumber and add it to the bowl.

Step 3

Clean and finely chop the spring onion. Add it to the bowl and garnish with freshly ground black (or mixed) pepper and salt to taste.

Step 4

In a separate bowl, mix sliced salmon with finely chopped dill.

Step 5

Add cream cheese and mix well. For a dairy-free option, use mayonnaise instead.

Step 6

Place a form (round, square, etc.) on a serving plate and spoon half of the avocado mixture in. The form used in this recipe is 3.1x3.1 inch / 8x8 cm (one per serving).

Step 7

Add the middle layer of salmon mixture.

Step 8

Top with the last layer of avocado mixture and remove the form.

Step 9

Garnish with some microgreens or fresh herbs such as chives.

Suggestions

You can use any form of any size and do either one large stack or many small ones. It's up to you. Use small ones to make amazing party snacks!

Avocado lettuce cups

Low-carb filling snack that takes no more than 15 minutes to prepare!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 5 mins

Total Carbs 10.5g   Fiber 7.3g

Net Carbs 3.2g   of which Sugar 1.3g

Protein 8.9g   Fat 31.9g   of which Saturated 5.5g

Energy 349kcal   carbs 3.8%   protein 10.6%   fat 85.5%

Sodium 30.5%RDA   Magnesium 10.1%RDA   Potassium 31.3%EMR

Ingredients  (makes 4 servings)

2 medium avocados

400 g / 14.1 oz

4 large free-range eggs

200 g / 7.1 oz

4 tbsp mayonnaise (home-made)

60 g / 2.1 oz

4 medium spring onions

60 g / 2.1 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

4 tbsp fresh chives or spring onion

8 small lettuce leaves (Little Gem lettuce)

40 g / 1.4 oz

Step 1

First, fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil.

Step 2

Using a spoon or hand, dip each egg in and out of the boiling water (be careful not to get burnt!). This will prevent the egg from cracking as the temperature change won't be so dramatic.

Note:

To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs!

Step 3

Cut the avocado in half and scoop the meat out. Using a fork, mash it in a bowl.

Step 4

When the eggs are done, let them cool down by adding some cold water and then peel the shell off. Dice the eggs and add them to the bowl with the avocado. Squeeze in the lemon.

Step 5

Season with salt and pepper to taste and add mayonnaise.

Sprinkle with freshly chopped chives and spring onion.

Step 6

Wash and drain the lettuce well on a paper tissue or in a lettuce strainer. Separate the leaves and scoop the mixture into each leaf. Enjoy!

Suggestions

Keto-friendly avocados are a great source of potassium, make sure you eat enough of them!

Bacon & olive omelet

Omelets are so versatile and yet easy and quick to prepare. Traditional French omelet is fluffy and heavenly, while the crispy bacon adds a classic taste to it.

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 15 mins

Total Carbs 2.1g   Fiber 0.96g

Net Carbs 1.2g   of which Sugar 0.59g

Protein 35.7g   Fat 48.7g   of which Saturated 15.3g

Energy 597kcal   carbs 0.80%   protein 24.4%   fat 74.8%

Sodium 70.1%RDA   Magnesium 9.3%RDA   Potassium 23.2%EMR

Ingredients  (makes 1 serving)

3 large free-range eggs

150 g / 5.3 oz

8 thin slices bacon (or 4 regular)

120 g / 4.2 oz

10 pitted black olives

30 g / 1.1 oz

pinch of pink Himalayan or sea salt

freshly ground black pepper

Step 1

Cut the olives into thin slices.

Step 2

Lay the bacon, preferably free-range or organic, equally on the surface of the pan and roast for about 5 minutes.

Step 3

Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork.

Step 4

Turn the bacon on the other side when it gets slightly golden in color.

Lower the heat and pour in the eggs equally all over the pan. Don't rush it and don't try to cook it fast or it will end up being too crispy and dry.

Step 5

Use a spatula to bring in the omelet from the sides towards the center for the first 30 seconds.

Step 6

Sprinkle with sliced olives and cook for another minute or until the top appears to be almost cooked and firm.

Using a spatula, ease around the edges of the omelet, remove the pan from the heat, and slide it on to a plate.

Suggestions

You can also fold the omelet over in half after you sprinkle the sliced olives over it. Cook for another 30-60 seconds and place on a serving plate. Make sure you don't cook the omelet for too long.

Did you know…?

Olives are one of the oldest foods known to man and they are consumed mostly in the form of olive oil. Based on the USDA Nutrient Data Laboratory, the fruit itself is very nutritious and should be a part of a healthy diet. Olives and olive oil have a great antioxidant and anti-inflammatory effect.

The majority of their fat content comes from monounsaturated fat and together with vitamin E and other nutrients, olives are good for maintaining a healthy cardiovascular system and have beneficial effects in preventing and fighting cancer. However, you should choose your olives wisely and pay attention to the contents. Avoid any products containing harmful preservatives especially those processed using lye.

Baked eggplants

Eggplants are keto-friendly and delicious in this quick and simple meal!

Time & Nutritional data (per serving)

Overall 45 mins   Hands on 25 mins

Total Carbs 22.6g   Fiber 10.7g

Net Carbs 11.9g   of which Sugar 6.9g

Protein 33.9g   Fat 48.7g   of which Saturated 14.8g

Energy 642kcal   carbs 7.7%   protein 21.8%   fat 70.5%

Sodium 59%RDA   Magnesium 43.2%RDA   Potassium 54.6%EMR

Ingredients  (makes 4 servings)

4 small eggplants (aubergine)

600 g / 21.2 oz

2 small red bell peppers

160 g / 5.6 oz

8 cups frozen spinach

640 g / 22.6 oz

2 packages mozzarella cheese (low moisture)

400 g / 14.1 oz

4 cloves garlic

12 g / 0.42 oz

12 tbsp extra virgin olive oil

156 g / 5.5 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

First, wash the red pepper and place it on a rack in the oven preheated to 300℉ / 150℃. Cook for about 20 minutes until you see little "blisters" on the skin of the pepper.

Step 2

Meanwhile, use your microwave to defrost the spinach (it would take a couple of hours to defrost at room temperature).

Step 3

Place the spinach into a pot, add 1⁄3 of the extra virgin olive oil and crushed garlic and cook for about 2-3 minutes on low heat.

Step 4

Slice the eggplant widthwise into about 1⁄2 inch / ~ 1 cm slices.

Note:

Eggplants may get soggy when cooked. To remove the excess water and the bitterness some eggplants have, simply sprinkle the slices with fine sea salt and set aside for 20-30 minutes. Then, tap off the excess water using a paper towel.

Step 5

Grease both sides of the eggplant with some olive oil using a brush, place it onto a baking tray lined with baking paper, and season with salt.

Step 6

When the pepper is cooked, remove it from the oven.

Increase the temperature to 400℉ / 200℃ and put the eggplant in the oven. Cook for about 15 minutes.

Place the pepper into a heat-proof container and close or for a few minutes. This will help you peel the skin easier.

Step 7

Peel the pepper, deseed and cut it into thin stripes. Place in a small bowl.

Step 8

Add the remaining olive oil and pour the balsamic vinegar in. Season with salt and mix well.

Step 9

Remove the eggplant from the oven and spoon some of the spinach on top of it. Then, add a slice of mozzarella cheese.

Step 10

Top with the slices of red pepper, season with black pepper and garnish with fresh (or dried) oregano. Serve hot!

Basil pesto

Pesto is commonly used in Italian cuisine. It's worth making your own and use it in salads or as a marinade with meat.

Time & Nutritional data (per 100g)

Overall 10 mins   Hands on 10 mins

Total Carbs 4g   Fiber 0.67g

Net Carbs 3.3g   of which Sugar 0.58g

Protein 1.8g   Fat 31.6g   of which Saturated 4.3g

Energy 297kcal   carbs 4.4%   protein 2.3%   fat 93.3%

Sodium 6.5%RDA   Magnesium 7.8%RDA   Potassium 7.4%EMR

Ingredients

1⁄2 cup extra virgin olive oil

110 g / 3.9 oz

1 1⁄2 cup fresh basil

9 g / 0.32 oz

2 tbsp pine nuts

20 g / 0.71 oz

2 tbsp cashew nuts

20 g / 0.71 oz

6-8 pieces sun-dried tomatoes (in oil), drained

20 g / 0.71 oz

1 clove garlic

3 g / 0.11 oz

juice from 1⁄2 lemon

24 g / 0.85 oz

1⁄4 tsp pink Himalayan or sea salt

Step 1

Place the washed and drained basil in a medium bowl.

Step 2

Using scales, get the required amount of cashews and pine nuts.

Step 3

Wash and cut the lemon and peel the garlic cloves.

Note:

Cut the garlic length-wise and remove the green vein inside. This may help people with digestive problems who are intolerant to garlic.

Step 4

Place all the ingredients in a bowl, season with freshly squeezed lemon juice, add sun-dried tomatoes and olive oil. Season with salt to taste.

Step 5

Blend all the ingredients using a food processor.

Spoon the mixture in a glass jar, top with a bit of olive oil and seal properly with a lid.

Note:

This recipe makes about 200 g / 7 oz of basil pesto (13-14 tablespoons). There is 1 g net carbs per one tablespoon.

Suggestions

You can keep your pesto in the fridge for up to a week or two if it's stored properly. It helps to pour a thin layer of olive oil on the top, as it keeps it fresh for longer. Whenever you use pesto, always remember to add a thin layer of olive oil on the top.

If you want to preserve home-made pesto for longer, freeze it in manageable portion sizes by putting it in an ice-cube tray and keep in the freezer for up to 6 months. Whenever you need to use it, just keep the required amount at room temperature until it melts.

Did you know…?

Basil is commonly used fresh or dried to spice up recipes. It is always suggested adding basil at the last moment as cooking it destroys its flavor. You can keep fresh basil leaves in a plastic bag in the fridge. If you want to store it in the freezer, remember to quickly blanch it in boiling water beforehand. While most of you may be familiar with one type of basil, there are a few more. The most commonly used Mediterranean basil cultivars are "Genovese", "Purple Ruffles", "Lemon", etc.

It's worth mentioning that basil has been traditionally used for supplementary treatment of stress, asthma and diabetes in India and studies are currently analyzing more health effects.

Try extra virgin olive oil infused with basil - it's delicious on salads! Wash and lightly bruise the basil leaves to release the flavor. Place them in a glass bottle and cover with extra virgin olive or avocado oil (warmed or room temperature). Seal tightly and leave in cool, dark place for up to 10-14 days. Keep in mind that if you leave the basil inside, it will become stronger in taste.

Beef & kale cutlets

These succulent beef cutlets are quick to prepare and great with grilled vegetables, mushrooms or salad.

Time & Nutritional data (per serving)

Overall 35 - 40 mins   Hands on 10 mins

Total Carbs 8.3g   Fiber 1.6g

Net Carbs 6.7g   of which Sugar 1.3g

Protein 29.9g   Fat 45.2g   of which Saturated 17.1g

Energy 563kcal   carbs 4.9%   protein 21.6%   fat 73.5%

Sodium 33.9%RDA   Magnesium 20.8%RDA   Potassium 36.4%EMR

Ingredients  (makes 4 servings)

17.6 oz minced beef, grass-fed

500 g / 17.6 oz

4 cups chopped kale

240 g / 8.5 oz

4 large free-range eggs

200 g / 7.1 oz

4 cloves garlic

12 g / 0.42 oz

2 small red onions

80 g / 2.8 oz

4 tsp marjoram

4 tbsp lard

60 g / 2.1 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

4 lemon wedges for garnish

fresh parsley for garnish

Step 1

Heat about 2 liters of water in a large pot. Add a bit of salt in it. Wash the kale properly.

Step 2

Cut the kale in quarters and place in the boiling water. Cook for about 15 minutes.

Step 3

Meanwhile, peel and dice the onion and garlic into small pieces.

Heat lard in a pan. Add the onion and garlic and cook until slightly brown.

Step 4

Put the minced beef into a bowl and add raw eggs.

Step 5

Season with salt and pepper, add marjoram and browned onion with garlic.

Use your hands to mix all the ingredients together.

Step 6

When the kale is cooked, set aside to cool down. Then, take the quarters and remove the centers as they tend to be a bit hard.

Meanwhile, preheat the oven to 400℉ / 200℃.

Step 7

Chop the kale into small pieces.

Step 8

Add the kale into the meat mixture and work in well using your hands. Make small, palm-size cutlets.

Place the cutlets on an ovenproof baking dish already greased with a bit of lard.

Step 9

Bake for about 20-25 minutes until golden brown.

Step 10

Garnish with lemon wedge and fresh parsley.

Suggestions

Serve with Crispy greens with home-made mayo or by itself.

Beef wraps with red salsa

Slow cooked tender beef is just the perfect filling for creamy crepes!

Time & Nutritional data (per serving)

Overall 1 h   50 mins   - 2 h   Hands on 20 - 30 mins

Total Carbs 10.1g   Fiber 2.8g

Net Carbs 7.3g   of which Sugar 6.6g

Protein 23.1g   Fat 42.6g   of which Saturated 18.8g

Energy 515kcal   carbs 5.8%   protein 18.2%   fat 76%

Sodium 26.8%RDA   Magnesium 10.9%RDA   Potassium 31%EMR

Ingredients  (makes 4 servings)

21.2 oz beef (for slow cooking), grass-fed

600 g / 21.2 oz

4 tbsp lard

60 g / 2.1 oz

1 small white onion

60 g / 2.1 oz

4 cloves garlic

12 g / 0.42 oz

2 cups unsweetened tomato sauce

480 g / 16.9 oz

4 small tomatoes

120 g / 4.2 oz

2 small red bell peppers

160 g / 5.6 oz

2 tsp freshly chopped chili pepper

4 tbsp mayonnaise (home-made)

60 g / 2.1 oz

4 medium spring onions

60 g / 2.1 oz

4 cups iceberg lettuce

240 g / 8.5 oz

1 cup grated cheddar cheese (avoid for dairy-free)

120 g / 4.2 oz

8 large egg whites

264 g / 9.3 oz

8 tbsp heavy whipping cream (or coconut milk)

120 g / 4.2 oz

1 tsp pink Himalayan or sea salt (or more to taste)

freshly ground black pepper

Step 1

Take the meat out of the fridge and bring it to room temperature. If frozen, defrost overnight.

Chop the onion and garlic roughly. Heat a third of the lard in in a pressure cooker (uncovered) and throw the onion and garlic in. Cook until slightly browned.

Step 2

Season the meat with salt and pepper and place in the pressure cooker.

Cook from all sides for about 5 minutes until the surface gets slightly brown.

Step 3

Add tomato sauce and water until the meat is submerged. Cover the pressure cooker with a lid and cook for about 2 hours on medium heat.

Step 4

Meanwhile, prepare the red salsa. Preheat the oven to 340℉ / 170℃. Cut the pepper in quarters and place on a baking sheet or foil with the skin facing down. Bake for about 30 minutes.

Note:

You can also place the pepper into a heat-proof container and cook in a microwave for 5-8 minutes. When done, open the bag (be careful not to get burnt by hot vapor) and leave to cool down.

Step 5

When the pepper is ready, remove from the oven and keep aside to cool down. The skin may look burnt but you will only use the flesh. Once cooled, peel the skin off.

Step 6

Now, prepare the tomato(s). After peeled, place it in a bowl.

Note:

Bring about 1 liter of water to boil in a kettle. Place the tomatoes in a pot and pour the boiling water over them. Hot water will release the skin and help you peel them easily. Only keep them in hot water for about 1-2 minutes or until the skin comes of easily.

Step 7

Chop the spring onion and place in a bowl with water. All the dirt will settle at the bottom of the bowl. Take it out and drain well on a paper tissue.

Step 8

Place the spring onion, peeled red pepper and tomatoes into a bowl and add freshly chopped chili pepper.

Step 9

Spoon in mayonnaise and blend in a food processor until smooth.

Step 10

When the meat is ready, take from the heat and let it cool down. Place it on a plate with a bit of the sauce to keep it juicy.

Tear the meat into smaller pieces.

Step 11

Now, let's cook the wraps. Heat a teaspoon of lard in a non-stick pan over medium-low heat.

Whisk the egg whites together with the cream (or coconut milk) and season with salt to taste.

Note:

There are 2 crepes for 1 serving, therefore you should have a teaspoon of lard for each.

Don't waste the egg yolks - use them for making mayonnaise, Ultimate keto coffee, Zucchini carbonara or add them to your breakfast omelet!

Step 12

Pour half of the mixture into a thin layer on the hot pan (about 10 inch / ~ 25 cm) and cook for about 2 minutes.

Cover the pan with a lid and cook for another minute. Move the crepe using a spatula onto a plate or cutting board.

Step 13

Wash and drain the iceberg lettuce on a paper tissue or in a lettuce strainer. Chop or tear into small pieces.

Step 14

Grate the cheddar cheese roughly.

Step 15

Place the lettuce onto each crepe and top with the meat and red salsa.

Step 16

Add grated cheddar cheese and fold over to make a wrap.

Step 17

Serve while still warm!

Suggestions

Looking for similar recipes? Try Cajun Chicken Tacos from my blog!

Beetroot & ricotta salad

Love beetroot? There are ways to include it in your low-carb diet plan!

Time & Nutritional data (per serving)

Overall 2 h   15 mins   - 4 h   15 mins   Hands on 15 mins

Total Carbs 17.9g   Fiber 4.7g

Net Carbs 13.2g   of which Sugar 9.5g

Protein 12g   Fat 40.9g   of which Saturated 7g

Energy 478kcal   carbs 11.2%   protein 10.3%   fat 78.5%

Sodium 31.1%RDA   Magnesium 14.7%RDA   Potassium 32.2%EMR

Ingredients  (makes 2 servings)

2 small beetroots

200 g / 7.1 oz

1 cup ricotta cheese

120 g / 4.2 oz

4 cups rocket (arugula)

40 g / 1.4 oz

1 orange, juiced

86 g / 3 oz

juice from 1 lime

44 g / 1.6 oz

4 tbsp flaxseed oil (or extra virgin olive oil)

52 g / 1.8 oz

2 tbsp pistachio oil (or extra virgin olive oil)

26 g / 0.92 oz

1 handful crumbled pistachio nuts

30 g / 1.1 oz

1⁄2 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Wash the beetroot and peel the skin off. The quickest way to cook beetroot is to place it in a heat-proof container and cook in a microwave oven for about 10-15 minutes depending on the size of the beetroot. If you don't have a microwave, cook in a pot filled with salted boiling water for about 10 minutes.

Step 2

Meanwhile, prepare the dressing. Wash the orange and lime and cut them in halves.

Step 3

In a bowl, mix the fresh juices from orange and lime. Add flaxseed oil, salt and pepper.

Step 4

Remove the beetroot from the oven and let it cool down (be careful not to get burnt). Then, cut into about 1⁄4 inch / ~ 1⁄2 cm slices.

Place the sliced beetroot into the mixture and marinate for 2-4 hours.

Step 5

After the beetroot is ready, mix the ricotta with parmesan cheese in a separate bowl.

Step 6

Wash the rocket and drain well on a paper tissue or in a lettuce strainer. Place it on a serving plate.

Lay the beetroot on the top of the rocket and spoon the cheese mixture on the top.

Step 7

Sprinkle with crumbled or chopped pistachio nuts and toss with pistachio oil. Enjoy!

Suggestions

Try pistachio oil from roasted pistachio nuts - it has a delicious nutty flavor!

Blackberry muffins

Berry muffins very low in carbs. They are great for breakfast or even a snack!

Time & Nutritional data (per serving)

Overall 30 - 35 mins   Hands on 15 mins

Total Carbs 8.1g   Fiber 4.1g

Net Carbs 4g   of which Sugar 2.9g

Protein 7.9g   Fat 27.6g   of which Saturated 11.5g

Energy 296kcal   carbs 5.4%   protein 10.6%   fat 84%

Sodium 3.3%RDA   Magnesium 18.5%RDA   Potassium 13.6%EMR

Ingredients  (makes 6 servings)

2 large free-range eggs

100 g / 3.5 oz

1⁄4 cup extra virgin coconut oil (or butter, grass-fed)

60 g / 2.1 oz

2 tbsp full-fat cream (or coconut milk)

30 g / 1.1 oz

1 1⁄2 cup almond flour

150 g / 5.3 oz

1⁄4 cup Erythritol or Swerve

40 g / 1.4 oz

6-12 drops liquid stevia (glycerite)

1⁄4 tsp baking soda

1⁄2 tsp cream of tartar

1⁄2 tsp xanthan gum or a paleo-friendly alternative (see suggestions)

1 vanilla bean (or unsweetened vanilla extract)

1 cup fresh (or frozen) blackberries

140 g / 4.9 oz

1⁄4 cup water

60 g / 2.1 oz

extra virgin coconut or olive oil spray (for greasing muffin cups)

Step 1

Preheat the oven to 350℉ / 175℃.

In a medium bowl, mix almond flour, vanilla, baking soda, baking powder and xanthan gum (if used).

Note:

Low-carb baking powder:

For starchy baking powder there is a great low-carb substitute. Use a mixture of baking soda and cream of tartar. You can find both at your local supermarket. This is how it works: To get 1 teaspoon of baking powder, you need 1⁄4 a teaspoon of baking soda and 1⁄2 a teaspoon of cream of tartar.

Tip for pure vanilla extract;

You can buy whole vanilla beans and just scrape the small seeds out or get pure organic vanilla powder. Make sure there is no sugar or other additives.

Step 2

In a separate bowl, beat the eggs with coconut oil (or butter). Add Erythritol, stevia and cream and whisk well.

Note:

Melting the coconut oil (or butter) will make the blending easier. Just place it in a bowl and microwave on low for about 20-30 seconds or melt in a pot on low heat. Make sure it's not hot before you pour it in.

I recommend non-GMO Erythritol. It has a slight cooling effect but tastes very close to sugar. Also, mixing sweeteners is a great way to counteract the bitter aftertaste of stevia. If you use only stevia or you use too much of it, the muffins may become rather unpleasant.

Step 3

Add all the dry ingredients into the egg mixture. Mix well using a whisk or food processor. Add water to reach the desired consistency.

Step 4

Wash and drain the blackberries in a paper towel. Add them to the batter and mix carefully with a spoon. Try not to mash the blackberries. If you use frozen blackberries, thaw them first.

Note:

If you want to make sure that you use the same amount of blackberries in every muffin, simply press them in the muffin forms filled with the batter (next step).

Step 5

Spoon the batter into the paper cups for medium muffins (or silicone muffin forms). Ideally, you should leave about 1⁄2 inch / 1 cm on the top.

Note:

If you are using paper muffin cups, grease each cup with butter, ghee or coconut oil baking spray to prevent them from getting stuck.

Step 6

Place the muffins in the oven for 15-20 minutes. Keep an eye on them to prevent burning on the top. When done, place on a rack and leave to cool down. Enjoy!

Suggestions

Don't cover the muffins until they cool down completely or they will get soggy.

Blackberries are one of the lowest in net carbs from all berries. If you don't have fresh blackberries, use any berries (fresh or frozen). Just make sure the carbs are the same.

For example: for 150g (5.3 oz) of fresh blackberries, you can use:

120g (4.2 oz) of raspberries, 115g (4 oz) of strawberries or 70g (2.5 oz) of blueberries.

Tips for paleo-friendly substitutes for Xanthan gum:

Xanthan gum and Guar gum are gluten-free thickeners often used in low-carb cooking instead of gluten. All the carbs in Xanthan gum come from fiber and you only have to use a very small amount. It gives a gummy texture and is also perfect for gravies, sauces, syrups, jams or even low-carb cheesecakes.

Although Xanthan gum and Guar gum are not paleo-friendly, some paleo fans use them because only a very small amount is needed. Also, there is no truly good substitute for it when used in baked goods. However, if you want to avoid it, you can try ground flaxseed, ground chia seeds or psyllium husk powder. Keep in mind you will need to use a relatively large amount (a tablespoon or two for 6 muffins).

Looking for more recipes? Try Dark cherry crunch pie from my blog!

Braised kale

Dark leaf kale is full of nutrients and very low in carbs. It goes great with meat or crispy bacon.

Time & Nutritional data (per serving)

Overall 50 - 55 mins   Hands on 10 mins

Total Carbs 7.5g   Fiber 3.4g

Net Carbs 4.1g   of which Sugar 2.4g

Protein 4.9g   Fat 19.5g   of which Saturated 10.7g

Energy 214kcal   carbs 7.8%   protein 9.2%   fat 83%

Sodium 51.7%RDA   Magnesium 32.7%RDA   Potassium 34%EMR

Ingredients  (makes 4 servings)

4 packages Italian black kale or other dark-leaf kale, stems removed

300 g / 10.6 oz

1 medium onion

120 g / 4.2 oz

1 tsp chili pepper flakes, dried

4 tbsp ghee (garlic or plain) or butter, grass-fed (or coconut oil)

60 g / 2.1 oz

2 cups bone broth (or vegetable stock), home-made

480 g / 16.9 oz

1 tsp pink Himalayan or sea salt

Optional ingredients  (makes 4 servings)

4 cloves garlic

+0.93g of net carbs per serving

12 g / 0.42 oz

Step 1

Remove the hard stems and chop or tear the kale into smaller pieces.

Step 2

Slice the onion and slice or mash the garlic (if used). Together with the pepper flakes, place in a pan greased with ghee (garlic-infused ghee works best) and cook until slightly brown.

Step 3

Add the chopped kale, pour in the bone broth or vegetable stock, season with salt and cover with a lid. Lower the heat to minimum and cook for 40-45 minutes.

When done, place on a serving plate and enjoy!

Suggestions

Try with Simple grilled trout, Tender venison steaks or Turkey, avocado & umami wraps.

Breakfast ham cups

If you are looking for breakfast very low in carbs that requires only few ingredients, this recipe is a must-try!

Time & Nutritional data (per serving)

Overall 15 - 20 mins   Hands on 5 mins

Total Carbs 0.71g   Fiber 0.08g

Net Carbs 0.63g   of which Sugar 0.46g

Protein 10.6g   Fat 5.7g   of which Saturated 1.8g

Energy 99.6kcal   carbs 2.6%   protein 44%   fat 53.3%

Sodium 21.7%RDA   Magnesium 2.8%RDA   Potassium 11.9%EMR

Ingredients  (makes 6 servings)

6 large free-range eggs

300 g / 10.6 oz

6 slices high-quality ham

156 g / 5.5 oz

pinch of pink Himalayan or sea salt

freshly ground black or cayenne pepper

Optional ingredients  (makes 6 servings)

1⁄2 cup grated cheddar cheese (dairy-free options below)

+0.13g of net carbs per serving

60 g / 2.1 oz

3 medium avocados

+1.8g of net carbs per serving

600 g / 21.2 oz

Step 1

Preheat the oven to 350℉ / 175℃. Place a slice of ham into each muffin form to create small cones. Add grated cheese. You can use any hard cheese (cheddar, emental, goat cheese, Manchego or Gruyère). Keep some cheese for topping.

Note:

You can use sliced pepper, mushrooms, spinach or chorizo sausage for a dairy-free option.

Step 2

Crack an egg into each ham cone and season with salt and pepper.

Step 3

Top with the remaining cheese, place in the oven and cook for about 15 minutes. For extra potassium, try with sliced avocado!

Bresaola & mascarpone rolls

This classic Italian snack will surely please everyone, not only keto-dieters!

Time & Nutritional data (per serving)

Overall 5 mins   Hands on 5 mins

Total Carbs 1.4g   Fiber 0.11g

Net Carbs 1.3g   of which Sugar 1.6g

Protein 19.5g   Fat 24.3g   of which Saturated 17.6g

Energy 301kcal   carbs 1.7%   protein 25.9%   fat 72.4%

Sodium 25.4%RDA   Magnesium 0.26%RDA   Potassium 0.48%EMR

Ingredients  (makes 4 servings)

24 slices Italian Bresaola

180 g / 6.3 oz

1 1⁄3 cup mascarpone cheese (dairy-free options below)

260 g / 9.2 oz

pinch of pink Himalayan or sea salt

freshly ground black pepper

fresh parsley of basil for garnish

Step 1

You will need Italian Bresaola for this recipe. If you can't find any, just use Parma ham instead. The only difference will be in the amount of fat and protein as Parma ham has more fat.

Note:

For a dairy-free option, try with basil pesto or Marinara sauce instead of mascarpone cheese.

Step 2

Simply spoon the mascarpone cheese in the center of each slice and wrap the Bresaola slices tightly.

Step 3

Place on a serving plate and season with salt and black pepper. Garnish with fresh parsley or basil and serve immediately!

Suggestions

For a complete meal, serve on top of fresh vegetable salad!

Broccoli & cauliflower purée

This recipe is a perfect alternative to mashed potatoes; high in essential nutrients while low in carbohydrates.

Time & Nutritional data (per serving)

Overall 25 mins   Hands on 10 mins

Total Carbs 12.2g   Fiber 4.8g

Net Carbs 7.4g   of which Sugar 3.6g

Protein 6.7g   Fat 15.8g   of which Saturated 9.3g

Energy 203kcal   carbs 14.9%   protein 13.5%   fat 71.5%

Sodium 52.1%RDA   Magnesium 24.3%RDA   Potassium 44.7%EMR

Ingredients  (makes 4 servings)

1 1⁄3 small broccoli

400 g / 14.1 oz

1 small cauliflower

400 g / 14.1 oz

4 tbsp butter or ghee, grass-fed (or coconut oil)

60 g / 2.1 oz

2 cups bone broth (or vegetable stock), home-made

480 g / 16.9 oz

4 tbsp fresh parsley

1 tsp pink Himalayan or sea salt

Step 1

Place the bone broth, in a pot and heat it up. It doesn't need to be hot but it should be warm.

Note:

It's better to make your own broth - you know exactly what it's made of. Once made, just stick it in the freezer and use it as needed!

Step 2

Wash the cauliflower and broccoli, cut or break in smaller florets. Place them in a steam pot for 10-15 minutes. You can also cook them in a microwave oven for about 5-10 minutes using a heat-proof container and 2 tablespoons of water.

Remove the pot from heat and place the cauliflower and broccoli in a bowl.

Step 3

Blend the broccoli, cauliflower and butter with a hand blender. Then, add fresh parsley bone broth or vegetable stock. Season with salt to taste.

Step 4

Blend again until smooth. Serve as a side with meat!

Suggestions

Try with Thai-style chicken in "peanut" sauce.

Did you know…?

Broccoli is a plant belonging to the family of cruciferous vegetables and is known as "The queen of vegetables". The edible parts are the flower and the stalk. It's an excellent source of certain phytochemicals known to fight cancer.

Based on the USDA Nutrient Data Laboratory, broccoli is full of goodness. Apart from anti-carcinogenous benefits, broccoli is also packed with nutrients such as fiber, calcium, potassium, vitamin C, folate, magnesium, phosphorus, vitamin A, beta-carotene and even protein. Broccoli is also a good source of lutein and zeaxanthin which are carotenoids known to have a great effect on eye health!

Broccoli and other cruciferous vegetables such as cauliflower, kale, radishes, turnips and kohlrabi affect the thyroid function, as they can interfere with thyroid hormone synthesis. It is often advised for people with hypothyroidism to avoid all cruciferous vegetables. However, you don't need to give up broccoli. Cooking or even light steaming, eliminates the negative effects on thyroid. So, if you suffer from hypothyroidism, always avoid eating them raw. Also, make sure you get enough selenium - the best source of selenium are brazil nuts!

Capri salad

A traditional salad named after a beautiful Italian island. It's amazingly easy to prepare in less than 15 minutes!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 10 mins

Total Carbs 13.7g   Fiber 3.5g

Net Carbs 10.2g   of which Sugar 6.6g

Protein 28.4g   Fat 41.3g   of which Saturated 14.4g

Energy 535kcal   carbs 7.8%   protein 21.6%   fat 70.6%

Sodium 55.3%RDA   Magnesium 12.9%RDA   Potassium 29.4%EMR

Ingredients  (makes 2 servings)

2 large or 4 medium tomatos

400 g / 14.1 oz

1 package mozzarella cheese (low moisture)

200 g / 7.1 oz

20 seedless kalamata or black olives

60 g / 2.1 oz

2 tbsp fresh basil (or 2 tsp dried)

2 tsp balsamic vinegar

10 g / 0.35 oz

2 tbsp extra virgin olive oil

26 g / 0.92 oz

pinch of pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 2 servings)

2 tbsp basil pesto (home-made)

+1g of net carbs per serving

30 g / 1.1 oz

Step 1

Preheat the oven to 400℉ / 200℃.

Wash and slice the tomatoes into thin 1⁄2 inch (~1 cm) slices. Slice the cheese thinly.

Step 2

Neatly layer tomatoes, mozzarella, chopped or halved kalamata olives and freshly chopped basil.

Repeat the previous step to create a 3-level stack of tomato & cheese and repeat for more stacks.

Note:

You can also use mozzarella cheese for salads, which is more moist and typically has less fat. However, this type of mozzarella cheese will not melt in the oven as much.

Step 3

In a small bowl, mix extra virgin olive oil and balsamic vinegar.

Place the tomato & mozzarella stacks onto a baking dish and pour them with the mixture. Pierce with a wooden stick to keep the stacks together. Place them in the oven for just about 3-4 minutes until the cheese starts melting.

When done, remove from the oven, garnish with fresh basil and black pepper. Serve while still warm!

Suggestions

You can even add some basil pesto in between the layers for some extra flavor kick!

Caramelized almonds

Gingerbread spiced almonds are a great treat when you have sweet cravings!

Time & Nutritional data (per serving)

Overall 15 - 20 mins   Hands on 10 mins

Total Carbs 12.7g   Fiber 6.7g

Net Carbs 6g   of which Sugar 2.6g

Protein 11.9g   Fat 24.8g   of which Saturated 1.9g

Energy 300kcal   carbs 8.2%   protein 16.2%   fat 75.7%

Sodium 0.83%RDA   Magnesium 34.3%RDA   Potassium 19.2%EMR

Ingredients  (makes 6 servings)

2 cups whole almonds

300 g / 10.6 oz

2 tsp lemon zest (organic)

2 tsp orange peel, organic

2 tsp cinnamon

2 tsp ginger spice (powder)

6 tbsp Erythritol or Swerve

60 g / 2.1 oz

2 large egg whites

66 g / 2.3 oz

Step 1

Preheat the oven to 400℉ / 200℃.

In a bowl, mix the egg white(s) and Erythritol - do not whisk into foam.

Note:

Erythritol is a sugar alcohol naturally found in fruits, vegetables and fermented foods. It is known to be less sweet than classic sugar and has a slight cooling effect. It's very low in calories and carbs and doesn't affect blood sugar. It is commercially available as "Swerve" or just Erythritol. Make sure you get natural, non-GMO Erythritol.

Step 2

In another bowl, mix all the spices: cinnamon, ginger powder, lemon zest and orange peel (you can use fresh or dried spices). Add the mixture to the bowl with egg whites and mix well.

Step 3

Add the almonds.

Step 4

Make sure the egg mixture covers all the almonds. Place them onto a baking tray lined with baking foil and transfer in the oven. Bake for about 15 minutes or until golden.

Note:

Always keep an eye on them - they can burn easily!

Step 5

When done, remove from the oven and while still warm, break into pieces using a spatula. Enjoy!

Suggestions

The almonds become crispy as the coat hardens. Leave to cool down. Erythritol is great for this snack as it will solidify and develop crystals when chilled.

Don't waste the egg yolks - use them for making mayonnaise, Ultimate keto coffee, Zucchini carbonara or add them to your breakfast omelet!

Soaked nuts have more health benefits. You may want to try soaking before roasting them. They are better digested and the nutrients are better absorbed. See how to soak nuts here.

Cauli-bread bites

Cauli-bread bites are great for snacking. Make these in advance and have them ready in the fridge.

Time & Nutritional data (per serving)

Overall 50 mins   Hands on 15 mins

Total Carbs 5.7g   Fiber 1.5g

Net Carbs 4.2g   of which Sugar 1.6g

Protein 16.4g   Fat 13.1g   of which Saturated 6.3g

Energy 204kcal   carbs 8.3%   protein 32.8%   fat 58.9%

Sodium 30.4%RDA   Magnesium 7.2%RDA   Potassium 13.3%EMR

Ingredients  (makes 5 servings)

2 1⁄2 cup cauli-rice (recipe link below)

300 g / 10.6 oz

2 large egg whites

66 g / 2.3 oz

1 1⁄2 cup grated mozzarella cheese (pizza type, low moisture)

180 g / 6.3 oz

1 cup grated parmesan cheese

60 g / 2.1 oz

1 tsp garlic powder (or onion powder)

1 tsp dried oregano

1 tsp dried basil

extra virgin olive or coconut oil spray (1 tbsp)

1⁄2 tsp pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 5 servings)

1 tbsp artichoke & lemon pesto (home-made)

+0.46g of net carbs per serving

75 g / 2.6 oz

Step 1

Preheat the oven to 400℉ / 200℃. Prepare the cauli-rice. Using your hands or placing it in a cheesecloth, squeeze out as much juices as possible. The drier the cauli-rice, the better it binds and gets crispy.

Step 2

In a bowl, mix the cauli-rice, grated mozzarella, parmesan, garlic powder, egg white(s) and dried herbs. Season with salt and pepper. Reserve some grated mozzarella cheese and herbs for later.

Note:

Don't waste the egg yolks - use them for making mayonnaise, Ultimate keto coffee, Zucchini carbonara or add them to your breakfast omelet!

Step 3

Place the cauliflower mixture on a baking tray lined with parchment paper and using your hands, form a square-shaped crust. Spray the mixture with some cooking oil and place in the oven for about 20 minutes.

Note:

You will need to use a firm baking / parchment paper. Wax paper wouldn't work here and most likely would break.

Step 4

Remove from the oven, put another piece of parchment paper on the top of the crust and flip on the other side. This will help the crust get crispy.

Step 5

Top with the remaining mozzarella cheese and sprinkle with dried herbs. Place back in the oven for additional 10 minutes.

Step 6

Remove from the oven and slice into equal rectangles using a pizza cutter.

In a recipe of 5 servings, I cut the cauli-crust into 10 pieces (2 pieces per serving).

Step 7

Try with artichoke & lemon pesto, roasted red pepper pesto, basil pesto or Marinara sauce!

Suggestions

Try another recipe using cauli-rice: Amazing flour-free pizza from my blog!

Cauliflower pesto mash

Cauliflower is one of the staple foods of low-carb living and is great in this 5-ingredient recipe!

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 25 mins

Total Carbs 9.7g   Fiber 3.4g

Net Carbs 6.2g   of which Sugar 3.6g

Protein 5.6g   Fat 19.7g   of which Saturated 9.8g

Energy 225kcal   carbs 11.1%   protein 10%   fat 78.9%

Sodium 25.4%RDA   Magnesium 10.6%RDA   Potassium 27.4%EMR

Ingredients  (makes 4 servings)

1 medium cauliflower

600 g / 21.2 oz

[1]⁄[2] cup roasted red pepper & ricotta pesto (or basil pesto for dairy-free)

120 g / 4.2 oz

[1]⁄[4] cup bone broth (or vegetable stock), home-made

60 g / 2.1 oz

4 tbsp butter or ghee, grass-fed (or coconut oil)

60 g / 2.1 oz

pinch of pink Himalayan or sea salt

Step 1

Wash the cauliflower and cut or break into smaller florets. Place in a steam pot for 10-15 minutes. When done, remove from the pot and place in a bowl.

You can also cook the cauliflower in a microwave oven for about 5-10 minutes using a heat-proof container and 2 tablespoons of water.

Step 2

Pour in the bone broth or vegetable stock and using a hand blender, pulse until smooth. Season with salt, preferably sea or pink Himalayan.

Note:

Pink Himalayan salt also contains potassium, an electrolyte essential and often deficient in low-carb diets!

Step 3

Add red pepper & ricotta pesto and mix in well with a spoon. That's it - done!

Note:

For a dairy-free option, try with basil pesto.

Cauliflower rice (aka Cauli-rice)

Cauliflower is a perfect replacement not only for potatoes but also for rice when grated thinly. You won't tell the difference!

Time & Nutritional data (per serving)

Overall 10 - 15 mins   Hands on 5 mins

Total Carbs 7.5g   Fiber 3g

Net Carbs 4.5g   of which Sugar 2.9g

Protein 2.9g   Fat 0.42g   of which Saturated 0.10g

Energy 37.5kcal   carbs 53.8%   protein 34.8%   fat 11.4%

Sodium 2%RDA   Magnesium 5.6%RDA   Potassium 22.4%EMR

Ingredients  (makes 4 servings)

1 medium cauliflower (yields ~ 5 cups cauli-rice

600 g / 21.2 oz

Step 1

Remove the leaves and the hard center core of the cauliflower and cut into florets. Wash the cauliflower and drain well.

Step 2

Once dry, grate with a hand grater or in a food processor with a grating (or regular) blade. Pulse until it looks like rice. A grating blade will make it look closer to real rice.

Step 3

Microwaved: Place the processed cauliflower in a microwave safe bowl and cook on medium-high for 5-7 minutes. You won't need any water when cooking in the microwave. Season with salt and pepper (if desired) and use instead of rice as a side or in pizza base.

Pan-roasted: Alternatively, you can briefly cook the "rice" on a pan greased with butter or ghee or add directly to the pot with meat or sauce you plan to serve it with.

Oven-baked: Preheat the oven to 200℃ / 400℉. Spread the grated cauli-rice over a baking sheet lined with parchment paper and cook for 12-15 minutes flipping 2-3 times.

Suggestions

For more flavor, season the cauli-rice with pink Himalayan salt and add a tablespoon or two of butter. Cauli-rice goes best with sauces for meat or vegetable-based meals such as Indian-style chicken in sauce and is great in Cauli-bread bites.

Looking for more recipes using cauli-rice? Try Amazing flour-free pizza from my blog!

Cheese & chives omelet

How about fresh cheese and fragrant herbs in this juicy omelet?

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 15 mins

Total Carbs 4.8g   Fiber 0.38g

Net Carbs 4.4g   of which Sugar 3.9g

Protein 30.1g   Fat 42.5g   of which Saturated 23.6g

Energy 524kcal   carbs 3.4%   protein 23.1%   fat 73.5%

Sodium 54.2%RDA   Magnesium 9.7%RDA   Potassium 15.1%EMR

Ingredients  (makes 1 serving)

3 large free-range eggs

150 g / 5.3 oz

1⁄2 cup fresh chives or spring onion

15 g / 0.53 oz

1⁄2 cup feta cheese

75 g / 2.6 oz

1 tbsp butter or ghee, grass-fed (or coconut oil)

15 g / 0.53 oz

pinch of pink Himalayan or sea salt

Step 1

You will need eggs, crumbled feta cheese, salt, pepper, ghee and fresh chives. Grease a non-stick pan with a tablespoon of ghee (or butter) and keep on low heat.

Step 2

Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork.

Step 3

Wash and drain the chives, then chop them into small pieces.

Mix the chives with the eggs and pour evenly in the pan. Don't rush it and don't try to cook it fast or the omelet will end up being too crispy and dry.

Step 4

Use a spatula to bring in the omelet from the sides towards the center for the first 30 seconds.

Step 5

Sprinkle with the crumbled feta cheese when the top of the omelet is still a bit soft.

Step 6

Fold the omelet over and cook for another 30-60 seconds. Make sure you don't cook the omelet for too long. The desired texture should be soft, fluffy and not too juicy. Serve hot and enjoy!

Suggestions

Looking for more omelet recipes? Try Keto Omelet Wrap from my blog!

Cheese cups with crab & avocado dip

Making cheese cups is easier than it looks. These are great for snacking or even for an upcoming party!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 15 mins

Total Carbs 7.3g   Fiber 4.6g

Net Carbs 2.7g   of which Sugar 1.2g

Protein 14g   Fat 24.7g   of which Saturated 6.5g

Energy 298kcal   carbs 3.8%   protein 19.4%   fat 76.8%

Sodium 36.3%RDA   Magnesium 13.1%RDA   Potassium 23.8%EMR

Ingredients  (makes 12 servings)

2 cups grated parmesan cheese

120 g / 4.2 oz

5 cups crab meat, cooked

500 g / 17.6 oz

[1]⁄[2] cup mayonnaise (home-made)

110 g / 3.9 oz

1 cup cream cheese, full-fat

200 g / 7.1 oz

4 cloves garlic

12 g / 0.42 oz

juice from 1 lemon

48 g / 1.7 oz

4 medium avocados

800 g / 28.2 oz

1 tsp pink Himalayan or sea salt

12 tbsp fresh chives or spring onion

Step 1

Preheat the oven to 400℉ / 200℃. Scoop a tablespoon of grated parmesan cheese onto a baking tray lined with parchment paper leaving small gaps between each. Create 2-3 inch (~ 5-7 cm) circles and bake for 3-5 minutes or until lightly golden.

Note:

Don't use finely grated, "powdery" parmesan cheese, as it wouldn't work in this recipe.

Step 2

Remove from the oven and allow to cool for 1-2 minutes.

To create cheese bowls, carefully lift each cheese circle off the parchment paper using a spatula and press into a mini-muffin pan or over a small cup turned upside down to form a cup.

Step 3

Allow them to cool down for at least 5 minutes until firm. Remove from the forms and set aside.

Step 4

Meanwhile, prepare the filling. Halve, deseed and dice the avocado. Peel and mash the garlic, wash and chop the chives and halve the lemon.

Step 5

Place everything into a bowl and mash it with a fork.

Step 6

Add the crab meat, mayonnaise, grated parmesan cheese and cream cheese.

Step 7

When done, spoon in the cheese cups and enjoy!

Suggestions

Cheese cups can be prepared in advance and stored in an airtight container. If you have any dip left, place in an airtight container and keep in the fridge for up to 3 days. Avocado tends to brown when in contact with air. Although the taste won't be affected, the color may change. Closing the jar and adding lemon juice should slow this process down.

Chicken & lemon soup

Chicken and lemon soup aka Avgolemono is a delicious protein-loaded meal inspired by Greek cuisine!

Time & Nutritional data (per serving)

Overall 1 h   - 1 h   10 mins   Hands on 30 mins

Total Carbs 13.1g   Fiber 4g

Net Carbs 9.1g   of which Sugar 6.8g

Protein 50.8g   Fat 62.8g   of which Saturated 16.4g

Energy 826kcal   carbs 4.5%   protein 25.2%   fat 70.2%

Sodium 71.2%RDA   Magnesium 18.3%RDA   Potassium 50.8%EMR

Ingredients  (makes 4 servings)

12 medium chicken drumsticks (weight excludes bones)

840 g / 29.6 oz

12 baby carrots

400 g / 14.1 oz

4 medium celery stalks

160 g / 5.6 oz

4 medium spring onions

60 g / 2.1 oz

juice from 2 lemons

96 g / 3.4 oz

8 large free-range eggs

400 g / 14.1 oz

8 tbsp extra virgin olive oil

104 g / 3.7 oz

4 tbsp plain ghee or butter, grass-fed (or coconut oil)

60 g / 2.1 oz

2 tsp pink Himalayan or sea salt

Step 1

Peel the baby carrots and leave a bit of the green stalk.

Step 2

Cut the celery stalks into approximately 1⁄2 inch (~ 1 cm) pieces.

Step 3

Cut the spring onion into slices and wash thoroughly. Leave a bit aside for garnish.

Step 4

Heat some plain ghee in a pot and keep the temperature at medium heat. Add all the vegetables and cook for about 2 minutes while stirring.

Step 5

Add chicken drumsticks seasoned with salt and fry for a minute. Turn on the other side and cook for another minute.

Pour in water (about 2 cups per serving). Cover with a lid and cook on low heat for 30 minutes.

Step 6

Meanwhile, separate the egg whites and beat them with a whisk until they create soft peaks.

Step 7

Gently fold the egg yolks into the egg whites. While stirring, slowly pour half of the freshly squeezed lemon juice into the egg mixture.

Step 8

In another bowl, where you have all the olive oil, slowly pour in the rest of the lemon juice while whisking.

Step 9

When the meat and vegetables are ready, remove the pot from heat. Pour the stock through a sieve into another pot and keep on low heat.

Place the meat and carrots in a plate to cool down. You can leave or discard the celery and spring onion - it's up to you.

Step 10

Use a ladle and slowly pour the hot stock into the egg mixture while stirring. Add about 5 ladles of hot stock. This tempers the eggs so they do not curdle.

Then, place the egg mixture all into the pot with hot stock while stirring.

Step 11

Remove the meat from the bones and discard both the bones and the skin. Put in a small bowl together with the carrot and pour over with the mixture of olive oil and lemon juice.

Step 12

Pour the soup in a plate, add meat, carrot and garnish with freshly chopped spring onion and herbs.

Suggestions

If you don't serve the soup immediately or you need to leave some for later, you can also keep the meat and carrots in a separate bowl.

Did you know…?

Unfortunately, carrots have gained a bad reputation for not being low-carb and having high glycemic index. In fact, glycemic load is a far more important indicator. Unlike glycemic index, glycemic load relates to real-life portions. So, unless you have diabetes or your daily net carbs limit is very low, you can afford eating carrots every now and then.

According to many specialists, carrots are on the top of the list of all the vegetables. It's a great source of carotenoids which have a wide range of health benefits including anti-carcinogenous and cardiovascular. Like blueberries, carrots are also great for your eyes thanks to their content of carotenoids. Based on the USDA Nutrient Data Laboratory, they are a good source of potassium, calcium, magnesium, phosphorus, vitamin A and C. As vitamin A contained in carrots is only fat-soluble, you should always eat it with some fat, e.g. oil in a salad. It's also worth mentioning that based on the European Journal of Clinical Nutrition, cooking carrots does nothing bad to the nutrients included, it actually makes some of them more bio-available.

Chicken paprikash tacos

Tacos are loaded with gluten and carbs, while crunchy lettuce is one of the most underrated low-carb alternatives for tortillas!

Time & Nutritional data (per serving)

Overall 25 mins   Hands on 15 mins

Total Carbs 9g   Fiber 3.4g

Net Carbs 5.5g   of which Sugar 4.4g

Protein 37.8g   Fat 28.6g   of which Saturated 14.5g

Energy 449kcal   carbs 5.1%   protein 35.2%   fat 59.7%

Sodium 36.6%RDA   Magnesium 23.8%RDA   Potassium 46.5%EMR

Ingredients  (makes 4 servings)

8-12 chicken thighs, skinless

720 g / 25.4 oz

8 medium spring onions

120 g / 4.2 oz

2 medium red bell peppers

240 g / 8.5 oz

1⁄2 cup heavy whipping cream (or coconut milk)

120 g / 4.2 oz

1 cup bone broth (or vegetable stock), home-made

240 g / 8.5 oz

2 tbsp paprika

14 g / 0.49 oz

2 tbsp butter or ghee, grass-fed (or coconut oil)

30 g / 1.1 oz

1 tsp cayenne pepper (or chili pepper powder)

pinch of pink Himalayan or sea salt

Optional ingredients  (makes 4 servings)

4 small heads Romaine or other green lettuce, outer leaves

+1.2g of net carbs per serving

400 g / 14.1 oz

Step 1

Dice the chicken thighs and transfer into a pan greased with ghee or butter. Cook on medium heat until no pink parts appear (~ 10 minutes).

Note:

Chicken thighs are more juicy and keto-friendly, because they contain more fat than chicken breast but you can use either.

Step 2

When done, transfer into a bowl and set aside. Cooking the meat separately will prevent the vegetables from overcooking.

Step 3

Meanwhile, slice the peppers and spring onion and place in a pan greased with ghee (or butter). Cook on medium heat for about 5 minutes until slightly browned.

Step 4

Add the meat, paprika, cayenne pepper and season with salt.

Step 5

Pour in the cream (or coconut milk) and bone broth or vegetable stock. Mix well and cook until desired consistency is reached. The longer you cook it, the thicker the sauce will get.

Step 6

When done, set aside for a few minutes and serve on top of Romaine lettuce or any other crispy variety (Little gem, etc.) or on top of an omelet!

Chocolate & coconut protein bars

Home-made protein bars are a perfect replacement for any meal if you are short of time. Have them ready in your fridge for a quick snack!

Time & Nutritional data (per serving)

Overall 2 h   15 mins   Hands on 15 mins

Total Carbs 6.2g   Fiber 2.9g

Net Carbs 3.3g   of which Sugar 1.3g

Protein 23.8g   Fat 19.8g   of which Saturated 13.9g

Energy 286kcal   carbs 4.6%   protein 33.2%   fat 62.2%

Sodium 5.3%RDA   Magnesium 11.4%RDA   Potassium 23.1%EMR

Ingredients  (makes 8 servings)

1 bar extra dark chocolate (99+% cocoa)

50 g / 1.8 oz

1⁄4 cup extra virgin coconut oil

55 g / 1.9 oz

1⁄2 cup organic coconut flour

60 g / 2.1 oz

1⁄2 cup coconut milk

110 g / 3.9 oz

8 scoops whey protein (chocolate) or egg white protein powder (2 cups)

200 g / 7.1 oz

1⁄2 cup almond meal

50 g / 1.8 oz

1⁄2 cup flaked dried coconut

30 g / 1.1 oz

1 vanilla bean (or unsweetened vanilla extract)

Optional ingredients  (makes 8 servings)

1⁄4 cup Erythritol or Swerve, powdered

+0.25g of net carbs per serving

40 g / 1.4 oz

Step 1

Place the extra dark chocolate and coconut oil into a small bowl and melt in a microwave oven on low heat for just about a minute.

Note:

You can use 99% chocolate or cocoa powder. Just make sure the amount of net carbs is sufficiently low!

You can also melt the chocolate in a pot. Just half fill a bigger pot with water, place a smaller pot in it and bring to a boil. This will prevent the chocolate from burning.

Step 2

Mix the melted coconut oil with dark chocolate.

Note:

You can also use raw cacao powder (3 tbsp for 50 grams / 1.75 oz of 99% chocolate bar).

Step 3

Add vanilla extract, fine organic coconut flour, ground almonds and mix in well. Scoop in the whey protein powder. As you add more ingredients, the batter will get thicker..

Note:

You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.

Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.

Step 4

Add the flaked coconut.

Note:

Roasting the coconut shortly will release more flavor. Just throw it on a non-stick pan and roast for 1-2 minutes or briefly bake in the oven.

Step 5 (optional)

Pour the coconut milk in a separate bowl and mix with powdered Erythritol or Swerve.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 6

Pour the coconut milk in and process well. If the mixture is too dry, just add a few drops of water.

Step 7

Place the mixture in a square baking dish or any container (about 8x8 inch / ~ 20x20 cm for 8 pieces) lined with parchment (baking) paper. Press the batter in firmly to cover the whole surface. Place in the fridge for at least 2 hours.

Step 8

After the batter seems firm, remove it from the fridge. Place it on a cutting board and cut into 8 equal pieces (or 16 for smaller) bars using a knife or a pizza cutter.

Store in the fridge and enjoy!

Suggestions

These protein bars are simply delicious and so low in carbs! You can make them ahead and have one when you have no time to cook!

Chocolate & macadamia pancakes

Sounds too good to be true? This meal is packed with good fats, protein and tastes heavenly!

Time & Nutritional data (per serving)

Overall 15 - 20 mins   Hands on 10 mins

Total Carbs 10.7g   Fiber 4.1g

Net Carbs 6.6g   of which Sugar 3.5g

Protein 17.8g   Fat 69.2g   of which Saturated 35.5g

Energy 703kcal   carbs 3.6%   protein 9.9%   fat 86.4%

Sodium 20.6%RDA   Magnesium 24%RDA   Potassium 25%EMR

Ingredients  (makes 2 servings)

4 large free-range eggs

200 g / 7.1 oz

2 handfuls macadamia nuts

60 g / 2.1 oz

4 tsp raw cocoa (cacao) powder

5.2 g / 0.18 oz

1⁄2 cup coconut milk or (heavy whipping cream)

110 g / 3.9 oz

1⁄2 tsp baking soda

1 tsp cinnamon

2 tbsp extra virgin coconut oil or ghee

26 g / 0.92 oz

1⁄2 cup sour cream (or creamed coconut milk)

120 g / 4.2 oz

Optional ingredients  (makes 2 servings)

2 tbsp Erythritol or Swerve

+0.50g of net carbs per serving

20 g / 0.71 oz

1 cup raspberries

+3.3g of net carbs per serving

120 g / 4.2 oz

2 scoops whey protein (chocolate, vanilla or plain) or egg white protein powder (1⁄2 cup)

+0.75g of net carbs per serving

50 g / 1.8 oz

Step 1

Crack the eggs into a bowl and beat using a hand whisk.

Step 2

Add ground macadamia nuts and mix in well.

Step 3

Pour in the coconut milk (or full-fat cream), baking powder, cinnamon and cocoa powder and stir in well.

Step 4 (optional)

Add Erythritol or Swerve.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 5

Prepare the pan by greasing it with extra virgin coconut oil and setting the cooker on low heat. Pour in the batter evenly.

Cook for about 5-8 minutes until the top of the pancake becomes firm. Then, flip on the other side and cook for another minute.

Note:

If you find large pancakes tricky to handle, you can even make smaller sized pancakes. They are much easier to flip on the pan.

Step 6

Remove from the heat and spread the sour cream with a pinch of cinnamon evenly all over the pancake. You may even add a few drops of stevia if you prefer a sweeter taste.

Note:

Liquid stevia is easy to use and tastes great when used in moderation or with other sweeteners!

Step 7 (optional)

Top with fresh raspberries and wrap into a roll.

Step 8

Enjoy your breakfast!

Suggestions

You can add extra protein to your breakfast by adding a scoop of whey protein powder into the batter. You can use plain, chocolate or vanilla. Instead of whey protein, you can also use egg white powder or gelatin powder.

Chocolate granola

This low-carb granola tastes just like the real thing! Make in advance and have ready for breakfast, snacking or just before exercise.

Time & Nutritional data (per serving)

Overall 30 - 35 mins   Hands on 10 mins

Total Carbs 12.5g   Fiber 7.2g

Net Carbs 5.3g   of which Sugar 2.6g

Protein 17.9g   Fat 43.5g   of which Saturated 11.5g

Energy 484kcal   carbs 4.4%   protein 14.7%   fat 80.9%

Sodium 6.4%RDA   Magnesium 30.7%RDA   Potassium 24.3%EMR

Ingredients  (makes 6 servings)

1⁄2 cup hazelnuts

67.5 g / 2.4 oz

1⁄2 cup walnuts

67.5 g / 2.4 oz

1⁄2 cup pecans

67.5 g / 2.4 oz

1 cup almonds

135 g / 4.8 oz

1⁄2 cup desiccated coconut

35 g / 1.2 oz

2 tbsp raw cocoa (cacao) powder

10 g / 0.35 oz

2 scoops whey protein powder (chocolate or plain) or egg white protein powder (1⁄2 cup)

50 g / 1.8 oz

1 large egg white

33 g / 1.2 oz

1⁄4 cup extra virgin coconut oil, butter or ghee

55 g / 1.9 oz

1⁄4 tsp pink Himalayan or sea salt

Optional ingredients  (makes 6 servings)

1⁄4 cup Erythritol or Swerve

+0.33g of net carbs per serving

40 g / 1.4 oz

10-15 drops liquid stevia (glycerite)

+0.02g of net carbs per serving

1 1⁄2 cup full-fat coconut milk or single cream (18-20% fat) to serve with

+1.7g of net carbs per serving

360 g / 12.7 oz

Step 1

Preheat the oven to 300℉ / 150℃. Roughly chop the nuts or place them into a blender and pulse until roughly chopped.

Step 2

Place the nuts, protein powder, shredded coconut, Erythritol (if used), cocoa powder and salt in a bowl and mix well.

Note:

You can use any low-carb sweeteners from this list.

You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.

Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.

Step 3

Add melted coconut oil (or butter, ghee), egg white(s) and stevia (if used).

Note:

Don't waste the egg yolks - use them for making mayonnaise, Ultimate keto coffee, Zucchini carbonara or add them to your breakfast omelet!

Step 4

Process until well combined.

Step 5

Spread the mixture on a baking sheet lined with parchment paper, place in the oven and bake for 20-25 minutes. Check regularly to make sure it doesn't get burnt!

Step 6

When done, remove from the oven and let it cool down to room temperature. Store in an airtight container.

Try with unsweetened cream, coconut milk, almond milk or full-fat plain yogurt. If you use coconut milk or cream, you may need to dilute it with a splash of water.

Did you know…?

Have you tried activated / soaked nuts? Soaked & roasted nuts have more health benefits. They are better digested and the nutrients are better absorbed. See how to soak nuts here.

Chocolate yogurt with nuts

Typical "keto" breakfast! Quick, yet so delicious and filling!

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 10 mins

Total Carbs 15.5g   Fiber 3.3g

Net Carbs 12.2g   of which Sugar 8.5g

Protein 20.8g   Fat 41.7g   of which Saturated 16.5g

Energy 497kcal   carbs 9.6%   protein 16.4%   fat 74%

Sodium 5.2%RDA   Magnesium 30.6%RDA   Potassium 14.9%EMR

Ingredients  (makes 1 serving)

2⁄3 cup plain full-fat yogurt (~10% fat)

160 g / 5.6 oz

1 handful mixed crumbled nuts

30 g / 1.1 oz

1 tbsp mixed seeds

8 g / 0.28 oz

1 square 90% dark chocolate

10 g / 0.35 oz

Optional ingredients  (makes 1 serving)

1⁄4 cup creamed coconut milk (or more instead of yogurt)

+2.7g of net carbs per serving

60 g / 2.1 oz

Step 1

Crumble the nuts in a small bowl by hand or using a knife.

Step 2

Scoop full-fat plain yogurt into a breakfast bowl and mix with coconut cream (if used). Add mixed seeds and crumbled nuts and mix well.

Step 3

Sprinkle with grated dark chocolate.

Note:

You can also use 70% chocolate but no less. use 90% dark chocolate in this recipe. Beware that using chocolate with less cocoa content will increase the amount of net carbs. Also, you may want try soaking nuts before roasting them. They are better digested and the nutrients are better absorbed. See how to soak nuts here.

Step 4

Enjoy your breakfast!

Suggestions

Have a look at this chapter to learn why you may not need to count all the net carbs in yogurt.

Chorizo spicy omelet

This Mexican-style omelet is a proof that even sweet potatoes have their place in a low-carb diet!

Time & Nutritional data (per serving)

Overall 30 mins   Hands on 10 mins

Total Carbs 14.6g   Fiber 2g

Net Carbs 12.6g   of which Sugar 3.1g

Protein 34.3g   Fat 52.3g   of which Saturated 22.4g

Energy 676kcal   carbs 7.7%   protein 20.8%   fat 71.5%

Sodium 68.3%RDA   Magnesium 11.3%RDA   Potassium 33.1%EMR

Ingredients  (makes 1 serving)

3 large free-range eggs

150 g / 5.3 oz

1⁄2 small sweet potato

60 g / 2.1 oz

1 small Chorizo sausage

60 g / 2.1 oz

1 tsp fresh rosemary (or half if dried)

1⁄2 tsp freshly chopped chili pepper

1 tbsp ghee (rosemary or plain) or butter, grass-fed (or coconut oil)

15 g / 0.53 oz

1⁄4 tsp pink Himalayan or sea salt

Step 1

Peel the potato, cut in half, place in a heat-proof container and microwave for about 5-8 minutes.

note:

The bigger the pieces, the more time it will take to cook. Just try by cutting into it with a knife. You can also fill a small pot with water and boil the potato in it for about 10 minutes.

Step 2

Meanwhile, cut the Chorizo sausage in about 1⁄2 inch / ~ 1 cm pieces.

Step 3

Wash and finely chop the rosemary.

Step 4

Halve the chili pepper, remove the ribs and seeds and dice it in very small pieces.

Step 5

Crack the eggs into a mixing bowl with a pinch of salt and beat them well with a whisk or fork.

Step 6

Once the sweet potato cools down, cut it in bite-size pieces.

Step 7

Place the ghee (or butter) in a non-stick pan and set to medium heat. Add the rosemary and chili pepper and cook for just a minute.

Step 8

Add the sweet potato and Chorizo and roast for about a minute or two. The Chorizo will start to sizzle, releasing all its tasty oils and spices.

Step 9

Add beaten eggs, lower the heat to minimum and cook for about 5 minutes. You can also cover the pan with a lid to accelerate the process.

When the omelet is done, the top will become firm and fluffy. Take the pan from heat.

Slide it on a serving plate, garnish with fresh rocket or spring onion and serve hot!

Citrus meltaways

Citrus meltaways aka "fat bombs" are great when you need a quick keto snack with no carbs!

Time & Nutritional data (per serving)

Overall 1 h   30 mins   - 2 h   Hands on 15 mins

Total Carbs 0.97g   Fiber 0.30g

Net Carbs 0.67g   of which Sugar 0.34g

Protein 0.38g   Fat 9.5g   of which Saturated 8g

Energy 85.7kcal   carbs 3%   protein 1.7%   fat 95.3%

Sodium 0.44%RDA   Magnesium 0.37%RDA   Potassium 0.96%EMR

Ingredients  (makes 30 servings)

1⁄2 cup cream cheese, full-fat (or more creamed coconut milk for dairy-free)

100 g / 3.5 oz

1⁄2 cup creamed coconut milk

100 g / 3.5 oz

1 cup extra virgin coconut oil

220 g / 7.8 oz

2 tbsp lemon zest (~ 1 lemons, organic)

juice from 1 lemon

48 g / 1.7 oz

2 tbsp lime zest (~ 1 limes, organic)

juice from 1 lime

44 g / 1.6 oz

1⁄2 cup Erythritol or Swerve

80 g / 2.8 oz

20 drops liquid stevia (glycerite) or more to taste

1 tbsp natural lemon extract (sugar and propylene-glycol free)

Step 1

In a bowl, mix the cream cheese and creamed coconut milk.

Note:

Check out my post: Delicious & Simple Chocolate Mousse to see how to "cream" coconut milk. You are allergic to dairy, use just coconut cream. To find out how coconut oil can help you lose weight, see Do you want to lose fat faster? Include coconut oil in your diet!

Step 2

Place the coconut oil in a small sauce pan and let it melt over low heat. Turn the heat off, then add the Erythritol and stevia (clear or lemon). Stir until dissolved.

Note:

Don't boil it, just warm it up! If you make the mistake and boil the oil with the Erythritol, it may get stuck on the bottom - add it after you turn the heat off. Also, powdered Erythritol dissolves faster than granulated.

Step 3

Start with zesting the lime and lemon, then juice them.

Step 4

Pour the lemon extract into the oil mixture.

Step 5

Add the lemon & lime juice and zest.

Step 6

When the mixture has cooled down, transfer into the bowl with the cheese and combine well.

Step 7

Place the molds on a baking sheet. Start filling them with the cheese mixture (~ 2 spoons per piece). Place in the freezer for at least 1 1⁄2 - 2 hours. Make sure the molds are leveled and the mixture doesn't leak out.

Note:

You can use mini muffin molds or small candy molds.

Step 8

When frozen, pop the meltaways out and store in an airtight container in the freezer. Enjoy!

Classic French mussels

Mussels are low in carbs and good for you! Try them with salads or other vegetable sides.

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 15 mins

Total Carbs 4.8g   Fiber 0.25g

Net Carbs 4.6g   of which Sugar 0.80g

Protein 10.7g   Fat 12.9g   of which Saturated 7.8g

Energy 207kcal   carbs 10.4%   protein 24.2%   fat 65.5%

Sodium 18.5%RDA   Magnesium 4.9%RDA   Potassium 4.6%EMR

Ingredients  (makes 4 servings)

2 packages mussels (~ 2 lb with shells)

280 g / 9.9 oz

2 shallots

60 g / 2.1 oz

4 cloves garlic

12 g / 0.42 oz

8 tbsp butter or ghee, grass-fed (or coconut oil)

120 g / 4.2 oz

2 cups white wine

480 g / 16.9 oz

4 tbsp fresh parsley

4 bay leaves

Step 1

Clean the fresh mussels under cold running water and remove any beards from the shell using a sharp knife.

Note:

Remember to check whether the mussels are still alive, otherwise you run the risk of food poisoning!

Check over the mussels and discard any that are cracked. If you find some to be open, tap sharply on each of them with a spoon. If they don't close, discard them as they may be dead.

Step 2

Peel and finely chop the onion and garlic and place them in a non-stick pan together with a bay leaf. Pour over with white wine and bring to a boil on medium heat.

Step 3

Add the mussels and cover with a lid. Shake the pan a couple of times and steam for about 4-5 minutes.

Step 4

Meanwhile, place the butter in a small pot and let it melt on low heat. Remove the pot from the heat and set aside. Add freshly chopped parsley.

Step 5

Discard any mussels that remained closed. Place the mussels on a plate adding the cooking juices and pour over with melted butter and herbs.

Suggestions

Try as a starter with Tomato & mozzarella salad or with a side such as Grilled root vegetables. Remember to use another bowl for the discarded empty shells.

Did you know…?

Mussels belong to the mollusks (also known as shellfish) family together with other seafood such as clams, oysters and scallops. Mollusks are all low in fat, while high in protein. They are an excellent source of selenium and vitamin B-12 and a good source of zinc, folate, magnesium, phosphorus and potassium.

When you buy mollusks, make sure you get them only from the most reliable sources to reduce the risk of food poisoning.

Classic keto hamburger

Keto hamburger is a classic low-carb recipe for all burger lovers!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 10 mins

Total Carbs 15.7g   Fiber 8.9g

Net Carbs 6.8g   of which Sugar 3.3g

Protein 35.1g   Fat 54.6g   of which Saturated 17.4g

Energy 673kcal   carbs 4.1%   protein 21.3%   fat 74.6%

Sodium 42%RDA   Magnesium 31.4%RDA   Potassium 39.9%EMR

Ingredients  (makes 4 servings)

4 ultimate keto buns (recipe link below)

320 g / 11.3 oz

14 oz minced beef, grass-fed

400 g / 14.1 oz

1 large free-range egg

50 g / 1.8 oz

2 tsp Dijon mustard

10 g / 0.35 oz

2 tbsp fresh parsley

4 slices large tomato

100 g / 3.5 oz

8 slices small red onions

40 g / 1.4 oz

2 small pickled cucumbers

20 g / 0.71 oz

4-8 leaves lettuce (red or green)

20 g / 0.71 oz

4 slices cheddar cheese (avoid for dairy-free)

88 g / 3.1 oz

2 tbsp mayonnaise (home-made)

30 g / 1.1 oz

2 tbsp ketchup (home-made)

30 g / 1.1 oz

1 tbsp lard or ghee

15 g / 0.53 oz

1⁄2 tsp pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 4 servings)

1 tbsp fine organic coconut flour

+0.32g of net carbs per serving

12 g / 0.42 oz

Step 1

If you haven't made your keto buns, follow this recipe: Ultimate keto buns.

Step 2

Place the meat, egg(s), mustard, coconut flour (if used) and freshly chopped parsley in a bowl. Season with salt and black pepper. Use your hands to combine all the ingredients.

Note:

Coconut flour helps with binding the meat when burgers are created. However, you can omit using coconut flour.

Step 3

Make small, palm-size burgers.

Step 4

Preheat a large regular or griddle non-stick pan greased with lard or ghee on high heat. Turn the heat down to medium and place the burgers on the pan.

Use a spatula to lightly press them down. Cook them for 3-4 minutes on each side.

Step 5

When done, set aside and keep them warm near the cooker.

Step 6

Wash and drain the lettuce, slice the tomato, pickles and red onion. Mix the mayonnaise with ketchup and slice the cheddar cheese if needed.

Step 7

Start assembling the burger by spreading some of the mayo & ketchup dressing on top of each halved bun.

Step 8

Add lettuce, burger meat, a slice of cheese, onion, tomato and pickles.

Step 9

Top with the other half of keto bun and enjoy!

Suggestions

Keto burgers are a great meal for work. Prepare them in the evening and place them in your sandwich box ready for work!

Coconut chocolate indulgence

Who doesn't love chocolate? Try this home-made chocolate fat bomb that is low in carbs, yet full of nutrients!

Time & Nutritional data (per serving)

Overall 2 h   15 mins   Hands on 15 mins

Total Carbs 1.8g   Fiber 0.79g

Net Carbs 1.1g   of which Sugar 0.83g

Protein 0.81g   Fat 12g   of which Saturated 8.3g

Energy 109kcal   carbs 3.6%   protein 2.8%   fat 93.5%

Sodium 1.6%RDA   Magnesium 3.2%RDA   Potassium 2.2%EMR

Ingredients  (makes 16 servings)

1 bar extra dark chocolate (99+% cocoa)

50 g / 1.8 oz

1⁄2 cup extra virgin coconut oil

110 g / 3.9 oz

1⁄2 cup dried flaked coconut

30 g / 1.1 oz

3 tbsp unsweetened freeze-dried cranberries (or raspberries, strawberries)

10 g / 0.35 oz

1⁄3 cup macadamia nuts

50 g / 1.8 oz

1⁄2 tsp rough pink Himalayan or sea salt

Optional ingredients  (makes 16 servings)

1⁄4 cup Erythritol or Swerve, powdered

+0.13g of net carbs per serving

40 g / 1.4 oz

Step 1

Place the extra dark chocolate and coconut oil into a small bowl and melt in a microwave oven on low heat for just about a minute. When melted, mix well.

Note:

You can use 99% chocolate or raw cocoa powder (3 tbsp for 50 grams / 1.75 oz of 99% chocolate bar).

You can also melt the chocolate in a pot. Just half fill a bigger pot with water, place a smaller pot in it and bring to a boil. This will prevent the chocolate from burning.

Step 2

Briefly toast the coconut flakes on a non-stick pan. Add whole or coarsely chopped macadamia nuts and toasted coconut flakes. Spoon in dry unsweetened cranberries (or other freeze-dried berries).

Note:

If you don't have cranberries, just add other types of unsweetened dried fruit such as freeze-dried strawberries or raspberries. Avoid raisins, dates, figs and dried fruit with added sugar!

Step 3 (optional)

Sweeten with powdered Erythritol or Swerve and mix in well.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 4

Place in a square baking dish or any container (about 8x8 inch / ~ 20x20 cm for 16 pieces) lined with baking paper. Sprinkle with rough sea salt (or pink Himalayan salt) and place in the fridge for at least 2 hours.

Note:

Sea salt is the crucial ingredient in this recipe. It will give the chocolate a flavor boost!

Step 5

After the mixture seems firm (but not too hard), remove it from the fridge. Place it on a cutting board and cut into equal pieces using a knife or a pizza cutter. Enjoy!

Suggestions

Store the chocolate in the fridge - it will become too soft at room temperature.

For similar recipes, have a look at Citrus meltaways and Peanut butter halva bites.

Did you know…?

Coconut oil included in this recipe makes it a very good pre-workout meal. Some keto-dieters that avoid carbs also before exercise eat coconut oil instead, as it provides an immediate form of energy.

Having trouble entering ketosis? Coconut oil consists of MCTs (Medium chain triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. MCTs are converted in the liver into ketones, are thermogenic and therefore great fat-burners!

Coconut creamy porridge

Hot porridge is a great breakfast meal for weekend days. It's easy to digest and slightly higher in carbs to help you maintain your energy during your workout.

Time & Nutritional data (per serving)

Overall 5 mins   Hands on 5 mins

Total Carbs 14.8g   Fiber 7.9g

Net Carbs 6.9g   of which Sugar 4.3g

Protein 9.7g   Fat 57.6g   of which Saturated 21.5g

Energy 587kcal   carbs 4.7%   protein 6.6%   fat 88.6%

Sodium 0.70%RDA   Magnesium 31.3%RDA   Potassium 22.4%EMR

Ingredients  (makes 2 servings)

1⁄2 cup desiccated coconut

36 g / 1.3 oz

1 cup ground macadamia nuts

100 g / 3.5 oz

1⁄2 cup coconut milk

110 g / 3.9 oz

1 vanilla bean (or unsweetened vanilla extract)

2 squares 90% dark chocolate

20 g / 0.71 oz

water, if needed

Optional ingredients  (makes 2 servings)

6-10 drops liquid stevia (glycerite)

+0.03g of net carbs per serving

Step 1

Finely grind the macadamia nuts and mix them with desiccated coconut.

Step 2

Either add hot coconut milk or place the mixture in a small pot, pour in the coconut milk and heat up. Do not boil.

Note:

If you don't have coconut milk at home, use full-fat cream with a few tablespoons of water or almond milk - the amount of net carbs is very close and won't make a difference!

Step 3 (optional)

Add liquid stevia.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 4

Place the mixture into a breakfast bowl and add extra dark chocolate broken into small pieces. Make sure the porridge is hot, so the chocolate melts. Enjoy!

Coconut prawns

Try this delicious and easy-to-follow recipe with ketchup or spicy chocolate BBQ sauce!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 15 mins

Total Carbs 16.1g   Fiber 9.1g

Net Carbs 7g   of which Sugar 4g

Protein 49.8g   Fat 38.9g   of which Saturated 28.4g

Energy 641kcal   carbs 4.9%   protein 34.5%   fat 60.6%

Sodium 54.7%RDA   Magnesium 26.1%RDA   Potassium 35.9%EMR

Ingredients  (makes 4 servings)

21.2 oz prawns, cooked

600 g / 21.2 oz

6 large free-range eggs

300 g / 10.6 oz

6 tbsp fine organic coconut flour

72 g / 2.5 oz

1 tsp cream of tartar

1⁄2 tsp baking soda

1⁄2 tsp chili powder or cayenne pepper

1⁄2 tsp pink Himalayan or sea salt

freshly ground black pepper

2 cups desiccated, shredded coconut

140 g / 4.9 oz

4-8 cups extra virgin coconut oil (or ghee, lard, etc.)

880 g / 31 oz

Optional ingredients  (makes 4 servings)

8 tbsp ketchup (home-made)

+1.7g of net carbs per serving

120 g / 4.2 oz

Step 1

Crack the eggs in a bowl, season with chili powder, salt and black or cayenne pepper and whisk them well.

Step 2

Add coconut flour, cream of tartar and baking soda.

Note:

Cream of tartar and baking soda act as leavening agents. This is how it works: To get 1 teaspoons of baking powder, you need 1⁄4 a teaspoon of baking soda and 1⁄2 teaspoon of cream of tartar.

Other options for leavening agents are: gluten and aluminum free baking powder (or baking soda) with apple cider vinegar (1 tsp baking powder + 1 tbsp apple cider vinegar for recipe of 2 servings).

Step 3

Clean and peel the prawns if needed. You can use both cooked or raw prawns.

Step 4

Dip each prawn into the coconut batter and transfer to a bowl filled with shredded coconut.

Step 5

Heat the cooking oil in a small sauce pan (or a deep fryer). Make sure the oil is really hot before you put the prawns in using a heat-proof spatula.

Note:

The smaller and deeper the pan is, the less oil you will have to use and waste. Make sure the oil is hot before you put the prawns in. This will reduce wastage and the prawns will be nice and crispy. Otherwise, they will become soggy and too greasy. To test if the oil is hot enough, throw a pinch of shredded coconut and see if it's sizzling. Keep in mind you will need to make the prawns in batches - don't overfill the pan!

Step 6

Let the prawns fry until golden.

Note:

Instead of deep frying the prawns, you can use coconut oil spray and bake the them in the oven at 200℃ / 400℉ until golden.

Step 7

Carefully remove the prawns and place on a plate lined with paper towels.

Step 8

If you keep them for later, simply reheat in the oven to crisp up!

Suggestions

Try with ketchup and Crispy greens with home-made mayo!

Creamy egg spread

Eggs are a nutritional powerhouse - high in good fats, protein, vitamins and minerals!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 5 mins

Total Carbs 3.4g   Fiber 0.65g

Net Carbs 2.7g   of which Sugar 1.8g

Protein 15.6g   Fat 43.6g   of which Saturated 12.4g

Energy 452kcal   carbs 2.3%   protein 13.4%   fat 84.2%

Sodium 32.9%RDA   Magnesium 5%RDA   Potassium 11.4%EMR

Ingredients  (makes 4 servings)

8 large free-range eggs

400 g / 14.1 oz

8 tbsp mayonnaise (home-made)

120 g / 4.2 oz

4 tbsp soft full-fat cream cheese (or more mayo for dairy-free)

128 g / 4.5 oz

4 tsp Dijon or wholegrain mustard

20 g / 0.71 oz

4 medium spring onions

60 g / 2.1 oz

pinch of pink Himalayan or sea salt

Step 1

First, boil the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil.

Step 2

Using a spoon or hand, dip each egg in and out of the boiling water (be careful not to get burnt!). This will prevent the egg from cracking as the temperature change won't be so dramatic.

Note:

To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs!

Step 3

Chop the spring onion and place it in a bowl with water. All the dirt will settle at the bottom of the bowl. Take it out by hands and drain well on a paper tissue.

Step 4

When the eggs are boiled, let them cool down by pouring cold water over them, peel the shell off and cut into small pieces.

Step 5

Place the spring onion and eggs into a bowl and add the Dijon mustard, mayonnaise and cream cheese.

Season with salt to taste and mix everything well.

Step 6

Enjoy!

Suggestions

Try on Nut crackers or simply on crunchy lettuce leaves.

Creamy pumpkin soup

Pumpkin is incredibly rich in anti-oxidants and vitamins. Experience its unique flavor in this luscious soup!

Time & Nutritional data (per serving)

Overall 1 h   30 mins   Hands on 30 mins

Total Carbs 18.4g   Fiber 3.2g

Net Carbs 15.2g   of which Sugar 3.7g

Protein 13.9g   Fat 64.3g   of which Saturated 32.3g

Energy 673kcal   carbs 8.8%   protein 8%   fat 83.2%

Sodium 82%RDA   Magnesium 35.1%RDA   Potassium 63.8%EMR

Ingredients  (makes 4 servings)

6 cups diced pumpkin

600 g / 21.2 oz

4 baby carrots

120 g / 4.2 oz

2 parsley roots (or celeriac)

80 g / 2.8 oz

4 tbsp butter or ghee, grass-fed (or coconut oil)

60 g / 2.1 oz

1 cup coconut milk (or heavy whipping cream)

220 g / 7.8 oz

8 slices lemon

20 g / 0.71 oz

12 thin slices bacon (or 4-8 regular)

180 g / 6.3 oz

4 cups vegetable stock (or bone broth), home-made

960 g / 33.9 oz

4 tbsp pumpkin seeds

40 g / 1.4 oz

4 tbsp pumpkin oil

52 g / 1.8 oz

2 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Wash, halve and deseed the pumpkin.

Step 2

Peel the pumpkin if needed and cut into small pieces. Some types of pumpkin such as Hokkaido (used in this recipe) don't need to be peeled. Put aside about a quarter of the diced pumpkin for later.

Step 3

Dice the parsley root and carrot.

Step 4

Place half of the butter in a non-stick pan.

Add pumpkin, parsley root, carrot and cook for about 10 minutes on low-medium heat.

Note:

There is no need for the vegetables to get brown. All you need is to roast it to get more flavor out of them.

Step 5

Slice the lemon and remove the peel as it tends to be bitter. Add it to the pan and pour with vegetable stock or bone broth. Cook for another 30 minutes until the vegetables are soft.

Step 6

Add coconut milk (or cream) and blend until smooth using a hand blender.

Step 7

Now, place some of the bacon on a parchment paper and bake at 400℉ / 200℃ for about 10 minutes. One slice of bacon equals one serving.

Step 8

Slice the rest of the bacon and roast on a non-stick pan until gold.

Step 9

Roast the pumpkin seeds on a non-stick pan without any oil and season with salt.

Step 10

Sauté the remaining of the pumpkin with the rest of the butter for about 2 minutes.

Step 11

Place a round form in the middle of a plate and fold the sautéed pumpkin in.

Step 12

Remove the form and pour the soup in the plate.

Step 13

Add roasted pumpkin seeds, roasted sliced bacon and toss with pumpkin oil.

Place the crispy bacon on the top of the sautéed pumpkin and serve hot!

Suggestions

If you wish, you can blend all the pumpkin to create a completely smooth texture or slice all the bacon. It's up to you!

Creamy salmon & cucumber

Classic low-carb snack! Keep the topping in a small container, add a cucumber and have it as a quick and filling snack at work!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 15 mins

Total Carbs 14.3g   Fiber 1.4g

Net Carbs 12.9g   of which Sugar 10g

Protein 31.7g   Fat 30.6g   of which Saturated 17.8g

Energy 432kcal   carbs 11.4%   protein 27.9%   fat 60.6%

Sodium 61.2%RDA   Magnesium 12.1%RDA   Potassium 27%EMR

Ingredients  (makes 4 servings)

2 cups plain full-fat yogurt (~10% fat)

480 g / 16.9 oz

4 tsp fresh lemon zest (organic)

4 tbsp fresh parsley

4 packages smoked wild salmon

400 g / 14.1 oz

1 cup full-fat soft cheese

200 g / 7.1 oz

pinch of pink Himalayan or sea salt

4 medium cucumbers

800 g / 28.2 oz

Step 1

Mix the yogurt and freshly grated lemon zest in a bowl.

Step 2

Wash, drain and chop the parsley.

Step 3

Finely chop the smoked salmon and add to the bowl with the parsley. Add soft cheese and mix until everything is well combined.

Step 4

Chop the cucumber leaving the skin on into about 1⁄4-1⁄2 inch (~ 1⁄2-1 cm) slices.

Step 5

Scoop the cheese mixture on top of each piece.

Step 6

Garnish with fresh parsley and enjoy!

Suggestions

Have a look at this chapter to learn why you may not need to count all the net carbs in yogurt.

Creamy scrambled eggs

This is a perfect breakfast that takes just 5 minutes to prepare. Start your day with this nutrient-dense meal!

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 5 mins

Total Carbs 2.2g   Fiber 0.08g

Net Carbs 2.1g   of which Sugar 1.2g

Protein 19.8g   Fat 39.2g   of which Saturated 20.6g

Energy 445kcal   carbs 1.9%   protein 18%   fat 80.1%

Sodium 26.2%RDA   Magnesium 4.7%RDA   Potassium 10.7%EMR

Ingredients  (makes 1 serving)

3 large free-range eggs

150 g / 5.3 oz

2 tbsp Crème fraîche (full-fat sour cream)

30 g / 1.1 oz

1 tbsp ghee or butter, grass-fed (or coconut oil)

15 g / 0.53 oz

pinch of pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 1 serving)

2 large bacon slices

+0g of net carbs per serving

60 g / 2.1 oz

Step 1

Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork.

Step 2

Pour the eggs into a pan, add butter (or ghee) and turn the heat on.

Step 3

Keep on low while stirring constantly. Do not stop stirring as the eggs may get dry and loose the creamy texture.

Take off the heat, spoon crème fraîche in and mix well with the eggs. This will help the eggs cool down and stop cooking while keeping the creamy texture.

Step 4

Place on a serving plate and try with crispy bacon slices!

Creamy spiced cocoa

Hot cocoa with almost no carbs? Follow this simple recipe if you are looking for a snack to satisfy your sweet tooth.

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 10 mins

Total Carbs 7.2g   Fiber 2.2g

Net Carbs 5g   of which Sugar 0.11g

Protein 3.5g   Fat 24.4g   of which Saturated 21.3g

Energy 233kcal   carbs 7.8%   protein 5.6%   fat 86.6%

Sodium 0.89%RDA   Magnesium 20.9%RDA   Potassium 17.3%EMR

Ingredients  (makes 1 serving)

1⁄2 cup coconut milk (or cream)

110 g / 3.9 oz

1 tbsp cocoa (cacao) powder

6 g / 0.21 oz

1⁄4 tsp anise seeds

2 whole cardamom pods

1⁄2 cup water

Optional ingredients  (makes 1 serving)

2-3 drops liquid stevia (glycerite)

+0.02g of net carbs per serving

Step 1

Pour the coconut milk into a small pot and add the cocoa powder. You can sieve it to avoid any lumps.

Step 2

Using a whisk or spoon, stir the cocoa powder in to create a chocolate cream texture. Slowly pour in water while stirring.

Step 3 (optional)

Add liquid stevia.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 4

Place the pot on the cooker and cook on low heat. Add the spices, bring to a boil and cook for a minute. Don't let the cocoa boil over.

Step 5

Using a small sieve, pour the cocoa into a mug. Discard the spices.

Step 6

You can even try to add other spices such as cinnamon, nutmeg or vanilla bean extract. Serve hot!

Crispy aromatic duck with mini pancakes

Crispy duck is an all-time Chinese favorite. Unlike the original, this recipe is sugar-free and low in carbs!

Time & Nutritional data (per serving)

Overall 2 h   50 mins   - 3 h   Hands on 20 - 30 mins

Total Carbs 13.3g   Fiber 4.3g

Net Carbs 9g   of which Sugar 4.6g

Protein 40.7g   Fat 71.7g   of which Saturated 25.7g

Energy 865kcal   carbs 4.2%   protein 19.3%   fat 76.5%

Sodium 46.2%RDA   Magnesium 22.1%RDA   Potassium 40.5%EMR

Ingredients  (makes 4 servings)

1 whole duck (weight excludes bones)

600 g / 21.2 oz

1 cup coconut aminos (or soy sauce or fish sauce) for braising

240 g / 8.5 oz

6 cloves garlic

24 g / 0.85 oz

8-12 whole star anise

12-16 cups water

4 tbsp coconut aminos (or soy sauce) for hoisin sauce

60 g / 2.1 oz

4 tsp rice vinegar (or white wine vinegar, coconut vinegar)

20 g / 0.71 oz

4 tbsp sesame oil (cold pressed or roasted)

52 g / 1.8 oz

2 tbsp peanut butter, unsweetened or Home-made almond & cashew butter (recipe link bellow)

60 g / 2.1 oz

freshly ground black pepper

12 large egg whites

396 g / 14 oz

4 tbsp heavy whipping cream (or coconut milk)

120 g / 4.2 oz

4 tbsp fine organic coconut flour

48 g / 1.7 oz

1 tsp pink Himalayan or sea salt

4 medium spring onions

60 g / 2.1 oz

2 small cucumbers or 8-12 baby cucumbers

300 g / 10.6 oz

Optional ingredients  (makes 4 servings)

4 tsp blackstrap molasses

+4.2g of net carbs per serving

28 g / 0.99 oz

Step 1

Quarter the duck if you are using whole. You can use duck breast or legs.

Place the duck in a saucepan and add star anise and mashed garlic.

Note:

Add 1 clove of mashed garlic per serving. The remaining garlic will be used for making the "hoisin sauce".

Step 2

Top with coconut aminos (or soy sauce or fish sauce) and fill with water until the duck is covered.

Note:

Coconut aminos is a healthier alternative to soy sauce and is recommended as a soy sauce substitute on paleo diets.

Step 3

Cover with a lid, bring to a boil, then turn the heat down to low and simmer for about 2 hours.

Step 4

Meanwhile, prepare the hoisin sauce. Pour coconut aminos in a small bowl and mix with peanut butter.

Note:

If you are allergic to peanuts or if you prefer to avoid them (they are not paleo-friendly), you can also try almond & cashew butter. The net carbs content per serving is almost the same.

Step 5 (optional)

Add blackstrap molasses.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 6

Add mashed garlic, rice vinegar (or coconut vinegar) and sesame oil.

Note:

For more distinctive flavor, you can use sesame oil from roasted sesame seeds.

Step 7

Preheat the oven to 400℉ / 200℃. When the duck is tender, remove from the saucepan, pat dry and place on a baking tray lined with parchment paper.

Cover with half of the hoisin sauce. Cook for about 30 minutes or until the skin gets crispy and golden.

Step 8

Meanwhile, prepare the mini pancakes. Using a hand whisk, mix the egg whites, coconut flour, cream (or coconut milk) and season with salt.

Note:

Don't waste the egg yolks - use them for making mayonnaise, Ultimate keto coffee, Zucchini carbonara or add them to your breakfast omelet!

Step 9

Spoon a small amount (about 1⁄4 ladle) on a heated non-stick pan and spread the mixture to create very thin pancakes.

Cook for just a minute or two and flip on the other side and leave for another 30-60 seconds.

Step 10

Wash and slice the spring onion lengthwise. Peel the cucumber and slice into thin stripes.

Step 11

Take the meat from the oven and let it cool down. Then, shred it with a fork.

Step 12

Place on a serving plate with pancakes, sliced vegetables and the remaining hoisin sauce.

Top each pancake with the vegetables, meat and hoisin sauce. Enjoy!

Crispy bacon

Who doesn't like crispy bacon? It's keto-friendly, quick & simple!

Time & Nutritional data (per serving)

Overall 15 - 20 mins   Hands on 5 mins

Total Carbs 0g   Fiber 0g

Net Carbs 0g   of which Sugar 0g

Protein 30g   Fat 10g   of which Saturated 10g

Energy 210kcal   carbs 0%   protein 57.1%   fat 42.9%

Sodium 121%RDA   Magnesium 3%RDA   Potassium 10.4%EMR

Ingredients  (makes 4 servings)

32 thin slices bacon (or 16 regular cut in half lengthwise)

480 g / 16.9 oz

Step 1

Preheat the oven to 375℉ / 190℃. Line a baking tray with baking paper. Lay the bacon strips out flat on the baking paper, leaving space so they don't overlap.

Place the tray in the oven and cook for about 10-15 minutes until golden brown. The time depends on the thickness of the bacon slices.

Note:

Instead of baking paper, you can also place the bacon on a rack to easily separate the fat and save it for future uses. Pour it through a strainer lined with cheesecloth to remove any solids. Fat from bacon is great for frying eggs!

Step 2

Remove the tray from the oven, place on a serving plate and serve hot or even cold! If you want to make crispy bacon in advance, let it cool down on a rack, keep in an airtight container in the fridge and use within one week.

Suggestions

Try seasoning the bacon with freshly ground black pepper, chili, garlic powder or even cinnamon before you place it in the oven to add some extra taste or top it with Guacamole.

If you are wondering whether bacon is healthy, read more here: How about nitrates in bacon? Are they safe?

Crispy Caesar salad with "avonnaise"

There are many keto-friendly alternatives to breadcrumbs. Unlike traditional Caesar salad, this recipe is gluten and grain free!

Time & Nutritional data (per serving)

Overall 40 - 45 mins   Hands on 10 mins

Total Carbs 8.9g   Fiber 5.8g

Net Carbs 3.1g   of which Sugar 2g

Protein 54.6g   Fat 52.6g   of which Saturated 17.3g

Energy 722kcal   carbs 1.8%   protein 31%   fat 67.3%

Sodium 97.1%RDA   Magnesium 21.1%RDA   Potassium 61.7%EMR

Ingredients  (makes 2 servings)

2 average chicken breasts, skinless, raw

300 g / 10.6 oz

1⁄2 cup parmesan cheese (dairy-free options below)

30 g / 1.1 oz

1 head Romaine lettuce

200 g / 7.1 oz

2 cups lettuce, mixed

60 g / 2.1 oz

1⁄2 medium avocado

100 g / 3.5 oz

4 tbsp mayonnaise (home-made)

60 g / 2.1 oz

12 slices crispy bacon (recipe link below)

96 g / 3.4 oz

1 tbsp ghee, lard or coconut oil

15 g / 0.53 oz

pinch of pink Himalayan or sea salt

Step 1

Preheat the oven to 400℉ / 200℃. Cut the chicken breast into small stripes. Toss them with a bit of melted ghee, lard or coconut oil.

Step 2

Cover each of the stripes in grated parmesan cheese from all sides.

Note:

For a dairy-free option, you can try ground flax meal, coconut flour or crumbled pork rinds instead of parmesan cheese.

Step 3

Place on a baking dish lined with parchment paper or non-stick baking sheet. In case you have no crispy bacon left, add organic streaky bacon on the baking sheet and place in the oven.

Keep in mind that the bacon will be done in about 15 minutes, while the chicken will take up to 30 minutes.

Step 4

Meanwhile, prepare the avonnaise. Halve, deseed and peel the avocado, blend it with the mayonnaise and season with salt.

Note:

The best way to keep an avocado from turning brown is to reduce its contact with air as much as possible. If you make avonnaise in advance, always close the jar with a lid. Also, lemon juice used in my recipe for mayonnaise will help keep the avonnaise bright.

Step 5

When the chicken stripes are crispy and brown, remove them from the oven and place on a plate.

Step 6

Start assembling the salad by folding large leaves of Romaine lettuce in a serving bowl. Top with mixed greens, prepared avonnaise, crispy bacon and chicken. Enjoy!

Suggestions

Avonnaise can be used as regular mayonnaise in salads, on top of deviled eggs or with meat. It's great when made from mayo prepared from heart-healthy avocado oil. Avoid making avonnaise days in advance, as the avocado will eventually turn brown.

Avocado is a great source of heart-healthy monounsaturated fatty acids and potassium which is often deficient in modern diets. If you can do dairy, try with a spoonful of crème fraîche (full-fat sour cream), it's delicious!

Crispy greens with home-made mayo

Greens are often underestimated but they are an essential part of a healthy low-carb diet. This salad goes great with meat dishes.

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 10 mins

Total Carbs 5g   Fiber 2.1g

Net Carbs 2.9g   of which Sugar 2.7g

Protein 3.4g   Fat 12.8g   of which Saturated 1.8g

Energy 139kcal   carbs 8.2%   protein 9.6%   fat 82.1%

Sodium 5.5%RDA   Magnesium 9.2%RDA   Potassium 25.5%EMR

Ingredients  (makes 2 servings)

2 cups rocket (arugula)

20 g / 0.71 oz

2 small heads bok choy cabbage

200 g / 7.1 oz

2 cups iceberg lettuce

120 g / 4.2 oz

2 cups watercress

80 g / 2.8 oz

2 tbsp mayonnaise (home-made)

30 g / 1.1 oz

freshly ground black pepper

Step 1

Wash and drain the greens well on a paper tissue or in a lettuce strainer. Chop them and place them in a bowl.

Step 2

Add mayonnaise, freshly ground black pepper and mix well.

Step 3

This salad is very simple and keto-friendly! Serve fresh with meat.

Crispy marinated asparagus

Asparagus is best when grilled and crunchy. Try it as a side with seafood!

Time & Nutritional data (per serving)

Overall 10 - 15 mins   Hands on 5 mins

Total Carbs 7.8g   Fiber 4.2g

Net Carbs 3.6g   of which Sugar 3.8g

Protein 4.4g   Fat 26.2g   of which Saturated 3.7g

Energy 270kcal   carbs 5.4%   protein 6.6%   fat 88.1%

Sodium 25.5%RDA   Magnesium 7%RDA   Potassium 20.3%EMR

Ingredients  (makes 4 servings)

40-48 medium asparagus spears, trimmed

800 g / 28.2 oz

8 tbsp extra virgin olive oil

104 g / 3.7 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 4 servings)

juice from 1 lemon

+0.40g of net carbs per serving

48 g / 1.7 oz

Step 1

You will need about 10-12 medium asparagus spears per serving. Prepare the asparagus by cleaning and draining properly.

Step 2

Snip the woody ends off.

Step 3

Place the asparagus into a bowl and toss with olive oil, salt and pepper. Marinate for 30-60 minutes (or skip the marinating if needed).

Meanwhile, preheat the oven to 425℉ / 220℃. Place the asparagus on a rack and grill over direct heat for 5-7 minutes.

Note:

When ready, the asparagus should be tender and slightly browned yet still crisp.

Step 4 (optional)

Garnish with a squeeze of lemon for zesty taste.

Step 5

Serve hot or at room temperature.

Suggestions

Serve with Roasted butterfish with herbs, Grilled sardines or simply with any roasted salmon fillet.

Crunchy keto cereal

If you're missing cereal, try this recipe. It's easy to prepare and can be made in advance for a quick & healthy breakfast!

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 5 mins

Total Carbs 15.1g   Fiber 9.2g

Net Carbs 5.9g   of which Sugar 3.4g

Protein 10.5g   Fat 58.8g   of which Saturated 38.4g

Energy 590kcal   carbs 4%   protein 7.1%   fat 88.9%

Sodium 0.86%RDA   Magnesium 32.4%RDA   Potassium 24%EMR

Ingredients  (makes 2 servings)

1 cup desiccated, flaked coconut

60 g / 2.1 oz

1 cup flaked almonds

60 g / 2.1 oz

6 tbsp full-fat coconut milk (or cream)

90 g / 3.2 oz

2 tbsp extra virgin coconut oil

26 g / 0.92 oz

1 tsp cinnamon

1⁄2 cup water

120 g / 4.2 oz

Optional ingredients  (makes 2 servings)

2⁄3 cup fresh strawberries

+2.3g of net carbs per serving

80 g / 2.8 oz

2 tbsp Erythritol, Swerve or 8-16 drops liquid stevia

+0.50g of net carbs per serving

20 g / 0.71 oz

Step 1

Preheat the oven to 300℉ / 150℃. Melt the coconut oil and mix with the sweetener (if used) and cinnamon.

Note:

You can use any low-carb sweeteners from this list.

Step 2

Cover the almond and coconut flakes in the oil mixture and spread them on a parchment-lined baking sheet. Transfer in the oven and toast for 3-5 minutes until crisped up and golden. Keep an eye on it, so it doesn't get burnt!

Step 3

Place the toasted coconut and almond flakes in a serving bowl, top with fresh strawberries (if used) and pour in the coconut milk (or cream) mixed with water.

Note:

You can try other types of milk such as almond or hazelnut (sugar-free).

Suggestions

Make ahead and place in an airtight container for a quick breakfast bowl.

Deviled eggs

Classic snack - deviled eggs are quick, easy, tasty and sating!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 5 mins

Total Carbs 1.5g   Fiber 0.46g

Net Carbs 1.1g   of which Sugar 0.51g

Protein 13g   Fat 22.1g   of which Saturated 4.9g

Energy 258kcal   carbs 1.7%   protein 20.3%   fat 78%

Sodium 33.8%RDA   Magnesium 3.9%RDA   Potassium 9.1%EMR

Ingredients  (makes 4 servings)

8 large free-range eggs

400 g / 14.1 oz

4 tbsp mayonnaise (home-made)

60 g / 2.1 oz

2 tbsp fresh dill

4 tbsp fresh chives or spring onion

1 tsp chili powder

1 tsp pink Himalayan or sea salt

Step 1

First, boil the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil.

Step 2

Using a spoon or hand, dip each egg in and out of the boiling water (be careful not to get burnt!). This will prevent the egg from cracking as the temperature change won't be so dramatic.

Note:

To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs!

Step 3

Meanwhile, chop the dill and chives thinly.

Step 4

When the eggs are cooked, take the pot from the heat and fill it with cold water to cool down. Then, peel the shell off and cut in halves.

Step 5

Scoop the egg yolks into a small bowl, add mayonnaise, freshly chopped herbs and mix well. Keep the empty egg whites for later. Season with salt and chili pepper and mix well.

Step 6

Top the egg white halves with the egg yolk mixture and serve immediately!

Suggestions

It's good to keep some hard boiled eggs in the fridge in case you need a quick snack. When the eggs are hard-boiled, use them within a few days.

Devilled mackerel

Easy Greek-inspired recipe that enhances the amazing taste of mackerel.

Time & Nutritional data (per serving)

Overall 25 mins   Hands on 5 mins

Total Carbs 3.3g   Fiber 0.37g

Net Carbs 3g   of which Sugar 2.5g

Protein 37.4g   Fat 40.9g   of which Saturated 8.3g

Energy 542kcal   carbs 2.2%   protein 28.3%   fat 69.5%

Sodium 8%RDA   Magnesium 39%RDA   Potassium 33.5%EMR

Ingredients  (makes 4 servings)

4 medium mackerels, cleaned

800 g / 28.2 oz

8 tbsp extra virgin olive oil

104 g / 3.7 oz

4 tbsp balsamic vinegar

64 g / 2.3 oz

2 tsp paprika

freshly ground black pepper

Step 1

Preheat the oven to 400℉ / 200℃. Clean the fish from all the organ., Remove the head, fins and tail if needed.

Note:

If for any reason you can't handle a fish with head and bones, ask your local fishmonger to cut the mackerel in boneless fillets or remove the parts you don't like.

Step 2

Cut 3 or 4 diagonal slashes on one side of the mackerel.

Step 3

Mix the olive oil with freshly ground black pepper, paprika and balsamic vinegar.

Step 4

Put the mackerel in an ovenproof dish in a single layer with the cut side up. Spread a little bit of the mixture in the cuts and the remaining on the side of the mackerel.

Step 5

Bake for 20 minutes or until the flesh in the cuts is opaque and firm. Serve hot!

Suggestions

Mackerel goes best with Tzatziki, Crispy greens with home-made mayo, Grilled mushrooms, Simple tomato & rocket salad or Quick green salad. You can also add a bit more taste by squeezing a small wedge of lemon over the mackerel.

Did you know…?

Mackerel is a fatty fish that contains a great amount of omega-3 fatty acids, which are essential for our overall health. It is also a good source of protein and has virtually no carbs. Mackerel is very perishable and if kept fresh in fridge, it has to be eaten soon.

Mackerel contains a high amount of D and B vitamins and a great deal of minerals, particularly magnesium, phosphorus and selenium.

Another great fact about mackerel is that it's low in environmental contaminants. Atlantic mackerel is the best. It is, however, recommended by NRDC to avoid Spanish and King mackerel as these are unfortunately high in mercury, which can be toxic especially for pregnant women and young children.

Egg muffins with goat cheese

Easy recipe for muffin lovers! Muffins don't always have to be sweet and can still taste great!

Time & Nutritional data (per serving)

Overall 30 mins   Hands on 10 mins

Total Carbs 2.9g   Fiber 1.2g

Net Carbs 1.8g   of which Sugar 1.4g

Protein 11.2g   Fat 12.5g   of which Saturated 6g

Energy 167kcal   carbs 4.3%   protein 27.4%   fat 68.3%

Sodium 37.7%RDA   Magnesium 10.3%RDA   Potassium 11.6%EMR

Ingredients  (makes 6 servings)

4 large free-range eggs

200 g / 7.1 oz

1 1⁄2 cup frozen spinach

240 g / 8.5 oz

1 cup crumbled feta cheese

150 g / 5.3 oz

6 thin slices bacon (or 3 regular)

90 g / 3.2 oz

1⁄2 tsp pink Himalayan or sea salt

Step 1

Preheat the oven to 350℉ / 175℃. Use your microwave to defrost the spinach or leave overnight at room temperature.

Alternatively, you can use fresh blanched spinach. To learn how to blanch spinach, have a look at Make-ahead spinach meatballs.

Step 2

Cut the bacon into small stripes and add them to a non-stick pan. Roast until slightly browned and remove from the heat.

Step 3

Crack the eggs into a bowl and whisk them well. Season with salt (don't put too much, there is more salt in feta cheese).

Step 4

Divide the spinach, feta and bacon evenly into the muffin forms and add crumbled feta. If you cannot eat dairy, use roasted mushrooms or more bacon.

Step 5

Pour over with the eggs and transfer into the oven.

Step 6

Bake for 20-25 minutes until golden brown. Enjoy hot or cold.

Suggestions

These could be stored in the fridge for up to 5 days.

Looking for more breakfast ideas? Try Egg & Celeriac Nests from my blog!

Egg nests

So easy, so quick, so fluffy - a perfect start of your day!

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 5 mins

Total Carbs 1.3g   Fiber 0.03g

Net Carbs 1.3g   of which Sugar 0.58g

Protein 22.5g   Fat 22.8g   of which Saturated 11.6g

Energy 304kcal   carbs 1.7%   protein 30%   fat 68.3%

Sodium 25.4%RDA   Magnesium 5.8%RDA   Potassium 8.9%EMR

Ingredients  (makes 2 servings)

4 large free-range eggs

200 g / 7.1 oz

2⁄3 cup shredded mature cheddar cheese (see dairy-free options)

80 g / 2.8 oz

pinch of pink Himalayan or sea salt

freshly ground black pepper

Step 1

Preheat the oven to 450℉ / 230℃. Separate the egg whites from the egg yolks carefully. Keep the egg yolks in the shells and place it back to the box for later.

Step 2

Add a pinch of salt into the egg whites and beat them into a thick foam using a whisk or a food processor.

Step 3

Grate the cheddar cheese. If you want finely grated cheese choose the small sized holes or the medium sized holes if you want the cheese a bit coarse.

Note:

For a dairy-free option, try finely chopped crispy bacon, ham or fresh herbs (parsley, basil or chives).

Step 4

Gently fold the cheese into the whipped egg whites and slowly mix it in with a spoon. Be careful not to deflate the eggs whites!

Step 5

Place a heat-resistant baking sheet (parchment paper) on a baking tray. Based on how many egg whites you have, create as many mounds of the egg white mixture. Use a spoon to create small dents in the center so they look like nests.

Step 6

Place in the oven and bake for about 3 minutes. Open the oven and pull the tray out. Gently add the egg yolks to the center of each nest. Season with salt and freshly ground black pepper.

Step 7

Place the tray back in the oven and bake for another 3 minutes.

Step 8

Serve immediately!

Did you know…?

Eggs are one of the "super foods". Choline contained in eggs is an essential nutrient for cardiovascular and brain function that prevents the accumulation of cholesterol and fat in the liver. Sadly, eggs have gained a bad reputation for causing heart-related diseases. However, according to the Harvard Medical School Guide to Healthy Eating:

“No research has ever shown that people who eat more eggs have more heart attacks than people who eat few eggs.”

In fact, eggs are loaded with vitamins and are a brilliant source of protein, which ranks as the highest in quality. They also contain lutein, which is a carotenoid important for eye health.

When possible, get free-range eggs or eggs enriched with Omega-3.

Eggplant fries

Looking for low-carb fries? Eggplant is a great replacement for potato in this potassium-loaded recipe!

Time & Nutritional data (per serving)

Overall 25 mins   Hands on 10 mins

Total Carbs 28.3g   Fiber 20g

Net Carbs 8.3g   of which Sugar 7g

Protein 26.9g   Fat 28.9g   of which Saturated 8g

Energy 457kcal   carbs 8.3%   protein 26.8%   fat 64.9%

Sodium 24.8%RDA   Magnesium 54%RDA   Potassium 51.8%EMR

Ingredients  (makes 4 servings)

4 medium eggplants (aubergine)

1000 g / 35.3 oz

2 cups grated parmesan cheese (dairy-free options below)

120 g / 4.2 oz

1 cup ground flaxseed

150 g / 5.3 oz

4 tsp basil (dried)

4 tsp oregano (dried)

4 large free-range eggs

200 g / 7.1 oz

Optional ingredients  (makes 4 servings)

8 tbsp marinara sauce

+1.3g of net carbs per serving

120 g / 4.2 oz

Step 1

Preheat the oven to 400℉ / 200℃. Place the flaxseed (brown or golden) in a food processor and pulse until powdered.

Note:

Be careful not to overheat your food processor. You can also buy ready-made flaxseed meal.

Step 2

Grate the parmesan cheese and mix it with the flax meal and dried herbs.

Step 3

Crack the egg(s) into a bowl and whisk with a pinch of salt. Add some of the eggplant sliced into "fries".

Note:

If you don't have to, don't peel the skin off. Most of the antioxidants of eggplants are in the purple skin!

Eggplants may get soggy when cooked. To remove the excess water and the bitterness some eggplants have, simply sprinkle the fries with fine sea salt and set aside for 20-30 minutes. Then, tap off the excess water using a paper towel.

Step 4

Dip each piece into the "flour" mixture, then back into the egg and back to the "flour" mixture.

Step 5

Place the eggplant fries on a cooking tray lined with parchment paper and arrange them in a single layer.

Spray them with some cooking oil and place in the oven. Cook for about 15 minutes until golden brown.

Note:

The best cooking spray to use is coconut oil because it doesn't burn. However, if you can't find any, use olive oil spray.

Step 6

Place the eggplant "fries" on a serving plate and enjoy with Marinara sauce, ketchup or mayonnaise while still hot and crispy!

Suggestions

If you don't eat the fries straight away, they my get soggy. If that happens, just place them back in the oven for a few minutes and they will become crispy again!

Eggplant lasagna

Lasagna does not always need to be made from pasta. Eggplant is a great replacement in this Italian-style recipe!

Time & Nutritional data (per serving)

Overall 1 h   Hands on 30 mins

Total Carbs 12.3g   Fiber 4.8g

Net Carbs 7.4g   of which Sugar 4.1g

Protein 43.3g   Fat 53.9g   of which Saturated 25.1g

Energy 708kcal   carbs 4.3%   protein 25.2%   fat 70.5%

Sodium 32.4%RDA   Magnesium 16.4%RDA   Potassium 40.6%EMR

Ingredients  (makes 4 servings)

1.1 lb minced beef, grass-fed

500 g / 17.6 oz

2 medium eggplants (aubergine)

500 g / 17.6 oz

[1]⁄[3] cup marinara sauce, home-made

80 g / 2.8 oz

2 cups ricotta cheese

240 g / 8.5 oz

1 large free-range egg

50 g / 1.8 oz

1 small bunch fresh parsley

1 small bunch freshly chopped mint

1 cup grated parmesan cheese

60 g / 2.1 oz

1⁄2 package mozzarella cheese (low moisture)

100 g / 3.5 oz

2 tbsp ghee (garlic or plain) or butter, grass-fed (or coconut oil)

30 g / 1.1 oz

1⁄4 tsp pink Himalayan or sea salt

freshly ground black or cayenne pepper

Optional ingredients  (makes 4 servings)

1⁄2 medium white onion

+0.96g of net carbs per serving

50 g / 1.8 oz

Step 1

Preheat the oven to 400℉ / 200℃. Slice the eggplant into 1⁄2 inch (~ 1 cm) slices and place on a baking tray. Grease with melted butter (or ghee) and place in the oven. Cook for about 20 minutes.

When done, remove from the oven and set aside. Reduce the temperature to 360℉ / 180℃.

Step 2

Meanwhile, prepare the Marinara sauce if you haven't done so.

Step 3

Peel and finely chop the onion (if used) and place on a pan greased with ghee (or butter, lard) and cook until slightly brown.

Add the minced beef, stir and cook until no pink parts appear.

Note:

There is already some onion in the marinara sauce, so if you prefer to, you can avoid adding it in the meat mixture.

Step 4

Then, add the marinara sauce, mix in well and take off the heat. Keep a small amount of the marinara sauce aside.

Step 5

Now, prepare the cheese topping. Wash and finely chop the herbs.

Step 6

Place the ricotta cheese into a bowl and mix with chopped herbs and egg(s).

Step 7

Spread the marinara sauce you kept aside in the bottom of a baking dish.

Step 8

Start assembling the lasagna by placing the first layer of the eggplants (about a third of the eggplants).

Step 9

Top with half of the cheese mixture and spread well.

Step 10

Add half of the ground meat and spread evenly.

Add the second layer of eggplants, cheese mixture and meat.

Step 11

Top with the last layer of eggplants and sprinkle with grated mozzarella and grated parmesan cheese.

Step 12

Place in the oven and cook for 30 minutes. When done, the top gets crispy and golden brown.

Remove from the oven and set aside to cool down. Serve while still warm!

Did you know…?

Herbs are an excellent source of vitamins such as A, K, B6, C and minerals such as magnesium, potassium, iron and calcium. Adding fresh or dried herbs to your meal will help you boost electrolytes and lessen or avoid the symptoms of keto-flu. A great way to incorporate more herbs in your diet is to make your own pesto. You can try my recipes or make your own from fresh herbs (basil, parsley, mint, cilantro, etc.) and healthy oils (extra virgin olive oil, avocado oil and nut oils). The options are endless!

Eggplant rolls

This recipe inspired by Mediterranean cuisine is easy to prepare and still relatively low in carbs. Enjoy with salad or just by itself.

Time & Nutritional data (per serving)

Overall 50 mins   Hands on 25 mins

Total Carbs 20.1g   Fiber 8.7g

Net Carbs 11.4g   of which Sugar 6.6g

Protein 37.6g   Fat 60g   of which Saturated 27g

Energy 757kcal   carbs 6.2%   protein 20.4%   fat 73.4%

Sodium 79.6%RDA   Magnesium 20.6%RDA   Potassium 46.7%EMR

Ingredients  (makes 4 servings)

4 medium eggplants (aubergine)

1000 g / 35.3 oz

4 cups ricotta cheese

480 g / 16.9 oz

20 thin slices bacon (or regular cut in half lengthwise)

300 g / 10.6 oz

2 cups grated parmesan cheese

120 g / 4.2 oz

4 tbsp basil pesto (home-made)

60 g / 2.1 oz

4 tbsp ghee or butter, grass-fed (or coconut oil)

60 g / 2.1 oz

1 tsp pink Himalayan or sea salt

Step 1

Preheat the oven to 400℉ / 200℃. Wash the eggplant and cut the green end off.

Step 2

Slice it to approximately 1⁄2 inch (~ 1 cm) thick slices.

Note:

Eggplants may get soggy when cooked. To remove the excess water and the bitterness some eggplants have, simply sprinkle the slices with fine sea salt and set aside for 20-30 minutes. Then, tap off the excess water using a paper towel.

Step 3

Warm ghee in a small pot in case you keep it in the fridge. Sage, basil or garlic flavors go best with this meal.

Lay the eggplant in a single layer on a baking tray greased with ghee. Spread more warm ghee on the top side with a brush.

Step 4

Bake in the oven for about 10-15 minutes until the eggplant is golden brown.

Step 5

Meanwhile, place the ricotta with freshly chopped basil and 2⁄3 of the parmesan in a bowl and stir until well combined. Taste and season with salt.

Step 6

Place a teaspoon of basil pesto on each eggplant slice.

Step 7

Add a slice of bacon and 2 tablespoons of ricotta cheese mixture and roll up firmly.

Step 8

Repeat this for half of the eggplant slices.

Step 9

For the remaining slices, place bacon on a cutting board. Then, lay an eggplant slice on top of it and spread a teaspoon of pesto.

Step 10

Add ricotta cheese mixture and roll up firmly.

Step 11

Grease a baking dish with ghee. Place the eggplant rolls in the baking dish in an alternating "chess board" pattern.

Step 12

Sprinkle with the remaining of parmesan and bake for another 10 minutes.

Step 13

Leave to rest for a few minutes and serve hot!

Did you know…?

If you want to get the best out of eggplants, don't peel the skin off. It contains phytochemicals and the eggplant itself is full of antioxidants. Both protect cells from the effect of free-radical damage, therefore eating eggplant regularly can have anti-aging effect. This rich-colored low-carb vegetable is also packed with fiber, which is good for sating your appetite.

Potassium and magnesium are essential minerals and eggplants are a good source of both. Deficiency of potassium and magnesium may result in muscle weakness or cramping, fatigue, low blood pressure, headaches, depression, etc. It is therefore vital to include food from this list in your everyday diet.

Endives with liver pâté

Home-made pâté is so much better and healthier than most of the ready-made ones. Try it with crunchy endives or Nut crackers!

Time & Nutritional data (per serving)

Overall 25 - 30 mins   Hands on 15 mins

Total Carbs 14.9g   Fiber 6.1g

Net Carbs 8.8g   of which Sugar 3.2g

Protein 35.7g   Fat 44.7g   of which Saturated 18.9g

Energy 601kcal   carbs 6%   protein 24.6%   fat 69.3%

Sodium 60.9%RDA   Magnesium 14.8%RDA   Potassium 53.5%EMR

Ingredients  (makes 4 servings)

21.2 oz turkey liver (or any of your taste)

600 g / 21.2 oz

4 large free-range eggs

200 g / 7.1 oz

4 baby carrots

120 g / 4.2 oz

4 cloves garlic

12 g / 0.42 oz

2 shallots

60 g / 2.1 oz

4 tbsp fresh parsley

4 tbsp ghee (garlic, parsley, plain) or butter, grass-fed (or coconut oil)

60 g / 2.1 oz

2 tsp pink Himalayan or sea salt

4 small endives

600 g / 21.2 oz

Step 1

Wash and peel the carrot, shallot and garlic and finely chop the parsley.

Step 2

On a cutting board, coarsely chop the vegetables.

Heat the ghee (or butter) over medium heat and add the vegetables. Sauté until the vegetables are soft and lightly browned.

Step 3

Add the diced liver and keep stirring until lightly browned.

Add freshly chopped parsley and cook until the liver is cooked through. The liver is done when you cannot see bloody looking bits. Depending on how finely you cut the liver, it should take about 5-8 minutes.

Note:

If you prefer other than turkey liver, you are free to try it. Liver from chicken or turkey is the mildest in flavor, while pork, beef or lamb liver are usually stronger.

Step 4

Crack the egg(s) into the pan and stir until they look solid.

When done, season with salt to taste and use a hand bender or a food processor and blend until smooth.

Step 5

When the liver is puréed, you will need to prepare the endive. Wash the endive and cut the hard bottom part off.

Step 6

Separate the leaves by hand and fill each one with the pâté.

Garnish with fresh parsley and serve slightly warm or cold. Store the pâté in the fridge for up 3 days.

Faux keto oatmeal

No oats are needed to make a bowl of this keto-friendly "oatmeal"!

Time & Nutritional data (per serving)

Overall 15 - 20 mins   Hands on 10 mins

Total Carbs 16.2g   Fiber 11.7g

Net Carbs 4.5g   of which Sugar 2.1g

Protein 10.7g   Fat 23.1g   of which Saturated 11.2g

Energy 306kcal   carbs 6.7%   protein 16%   fat 77.4%

Sodium 0.78%RDA   Magnesium 15.8%RDA   Potassium 13.6%EMR

Ingredients  (makes 2 servings)

6 tbsp desiccated, shredded coconut

36 g / 1.3 oz

4 tbsp desiccated, flaked coconut

8 g / 0.28 oz

4 tbsp flaked almonds (or more flaked coconut for nut-free)

24 g / 0.85 oz

4 tbsp chia seeds

32 g / 1.1 oz

4 tbsp coconut milk (or heavy whipping cream)

60 g / 2.1 oz

1 tsp cinnamon

6-10 drops liquid stevia (glycerite)

1 cup hot water (adjust amount if needed)

240 g / 8.5 oz

Optional ingredients  (makes 2 servings)

2 tbsp Erythritol or Swerve

+0.50g of net carbs per serving

20 g / 0.71 oz

4 tbsp freeze-dried strawberries (or raspberries)

+1.4g of net carbs per serving

5 g / 0.18 oz

2 squares 85% dark chocolate

+2g of net carbs per serving

20 g / 0.71 oz

Step 1

Place the flaked coconut and almonds on a non-stick pan and roast over medium heat for 2-3 minutes.

Step 2

Place the chia seeds, cinnamon, shredded coconut, flaked almonds and flaked coconut into a breakfast bowl and add Erythritol (if used). Mix until well combined. Keep some flaked coconut aside for later.

Step 3

Add the coconut milk (or cream), stevia and pour in the water to your liking. Top with the remaining flaked coconut and let it sit for 5 minutes until the chia seeds become soft.

Note:

You can also use almond milk instead of coconut milk. Almond milk contains less carbs but also less fat.

Step 4 (optional)

Finely chop the dark chocolate and add to the bowl with freeze-dried strawberries (raspberries, blueberries or other).

Note:

If you don't have freeze-dried berries, you can use a handful of fresh or frozen berries.

Step 5

Enjoy!

Suggestions

Make ahead and place in an airtight container for a quick breakfast bowl.

Faux spaghetti Bolognese

If you love pasta, you have to try this recipe inspired by traditional Spaghetti Bolognese. It's gluten-free and tastes as good as real pasta!

Time & Nutritional data (per serving)

Overall 45 mins   Hands on 20 mins

Total Carbs 16.6g   Fiber 4.5g

Net Carbs 12.1g   of which Sugar 8.4g

Protein 41.6g   Fat 51.6g   of which Saturated 21.7g

Energy 694kcal   carbs 7.1%   protein 24.5%   fat 68.4%

Sodium 86.9%RDA   Magnesium 36.4%RDA   Potassium 71.6%EMR

Ingredients  (makes 4 servings)

17.6 oz minced beef, grass-fed

500 g / 17.6 oz

8 thin slices bacon (or 4 regular)

120 g / 4.2 oz

1 small celery root

80 g / 2.8 oz

2 small carrots

100 g / 3.5 oz

1 small white onion (~4 tbsp chopped)

60 g / 2.1 oz

1 cup canned tomatoes, unsweetened

240 g / 8.5 oz

4 tbsp tomato purée, unsweetened

60 g / 2.1 oz

4 tsp fresh rosemary

4 tbsp fresh basil + a few leaves for garnish

4 tsp dried oregano

2 bay leaves

2 cups bone broth (or vegetable stock), home-made

480 g / 16.9 oz

4 small zucchini (courgette)

600 g / 21.2 oz

2 cups grated parmesan cheese (avoid for dairy-free)

120 g / 4.2 oz

2 tbsp lard, butter or ghee, grass-fed (or coconut oil)

30 g / 1.1 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 4 servings)

2 cloves garlic

+0.46g of net carbs per serving

6 g / 0.21 oz

1 cup cherry tomatoes

+0.68g of net carbs per serving

150 g / 5.3 oz

Step 1

Peel and finely dice the onion, carrot, garlic (if used) and celery root.

Note:

You can save some extra carbs by using home-made garlic-flavored ghee instead of fresh garlic.

Step 2

Grease a pan with lard, butter or ghee and add slices of bacon. Add the diced vegetables and cook for about 2 minutes.

Step 3

Wash and finely chop the rosemary and add to the pan with oregano. Keep the basil for later.

Note:

For the most intense flavor, basil should be added at the end of the cooking process. Prolonged heat would cause its volatile oils to dissipate.

Step 4

Add the minced beef, season with salt and pepper and let it slightly brown while stirring.

Step 5

Add canned tomatoes. You can either chop them or break them with a wooden spatula.

Spoon in the tomato purée and pour in the bone broth or vegetable stock. Cover with a lid and cook on medium-low for about 20 minutes.

Step 6

Meanwhile, slice the zucchini into "spaghetti" using a julienne peeler or vegetable spiral cutter. If using a julienne peeler, peel the zucchini all around until you get to the soft center.

Step 7

Finely chop the soft core of the zucchini and mix it with the rest of the noodles.

Note:

If you don't have a julienne peeler, you can also use a regular peeler or knife and create wide, thin "noodles".

Step 8

When the meat is done, take off the heat and add finely chopped basil.

Step 9

Add grated parmesan cheese and mix in well.

Place the zucchini noodles in the pan and combine with the meat sauce. Cover with a lid and cook for 3-4 minutes.

Alternatively, if you don't eat this meal straight away, don't add the zucchini noodles. You can briefly cook them on a tablespoon of ghee or coconut oil, heat up the sauce and place the "zoodles" on top.

Step 10

Place on a serving plate, garnish with fresh basil and enjoy!

Suggestions

If your carbs limit allows for it, add freshly chopped cherry tomatoes!

Fluffy omelet with raspberries

Omelet doesn't always have to be savory - try something different for breakfast!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 10 mins

Total Carbs 9.7g   Fiber 3.9g

Net Carbs 5.8g   of which Sugar 4.2g

Protein 19.6g   Fat 29.7g   of which Saturated 13.7g

Energy 387kcal   carbs 6.3%   protein 21.2%   fat 72.5%

Sodium 9.4%RDA   Magnesium 7.9%RDA   Potassium 21.2%EMR

Ingredients  (makes 1 serving)

3 large free-range eggs

150 g / 5.3 oz

1 tbsp ghee or butter, grass-fed (or coconut oil)

15 g / 0.53 oz

2 tbsp Erythritol or Swerve

20 g / 0.71 oz

1⁄2 cup raspberries

60 g / 2.1 oz

1⁄4 tsp cream of tartar

Optional ingredients  (makes 1 serving)

1⁄4 cup heavy whipping cream (or creamed coconut milk)

+1.6g of net carbs per serving

60 g / 2.1 oz

Step 1

Set the oven to grill at 400℉ / 200℃.

For a smooth texture of the omelet, place the Erythritol into a blender and pulse until powdered.

Step 2

Separate the egg whites from the egg yolks. Place the egg yolks into a separate bowl and save for later. Using an electric mixer or a hand whisk, start beating the egg whites and add the cream of tartar.

Step 3

Add of the Erythritol and beat until the egg whites create soft peaks.

Step 4

In another bowl, mix the egg yolks and gently fold in the egg whites.

Note:

Mix gently, be careful not to deflate the egg mixture.

Step 5

Meanwhile, wash and pat dry the raspberries.

Step 6

Fold the omelet mixture into a hot ovenproof pan greased with ghee (or butter) and sprinkle with the raspberries. Cook on low heat for about 5 minutes until the bottom starts to brown..

Finally, place in the oven under a grill for about 5 minutes.

Step 7

When done, the top should be slightly browned and crispy while the inside still soft.

Suggestions

Try with whipped cream or creamed coconut milk on top!

French breakfast buns

These buns are slightly sweet and great with home-made jam. They are very easy and quick to prepare and you can have them ready for breakfast!

Time & Nutritional data (per serving)

Overall 30 mins   Hands on 10 mins

Total Carbs 5.8g   Fiber 3.9g

Net Carbs 1.9g   of which Sugar 1.2g

Protein 9.1g   Fat 9.1g   of which Saturated 3.1g

Energy 144kcal   carbs 6.1%   protein 29%   fat 64.8%

Sodium 13.1%RDA   Magnesium 9.8%RDA   Potassium 11.1%EMR

Ingredients  (makes 4 servings)

4 tbsp ground flaxseed (golden or brown)

28 g / 0.99 oz

3 tbsp fine organic coconut flour

36 g / 1.3 oz

1⁄2 tsp cream of tartar

1⁄4 tsp baking soda

2 tbsp Erythritol or Swerve

20 g / 0.71 oz

4 large free-range eggs (separated)

200 g / 7.1 oz

8-16 drops liquid stevia (glycerite)

pinch of pink Himalayan or sea salt

Optional ingredients  (makes 4 servings)

8 tbsp triple berry jam (home-made)

+2.6g of net carbs per serving

160 g / 5.6 oz

Step 1

Preheat the oven to 350℉ / 175℃. Weigh all the dry ingredients on scales and place them in a bowl. Mix well.

Step 2

Separate the egg yolks from the egg whites. Add a pinch of salt and whip the egg whites up until it forms a thick foam using a whisk or a food processor.

Note:

Cream of tartar and baking soda act as leavening agents. This is how it works: To get 2 teaspoons of gluten-free baking powder, you need 1⁄2 a teaspoon of baking soda and 1 teaspoon of cream of tartar. Instead of this mixture, you can also use gluten and aluminum free baking powder.

Erythritol could be omitted in this recipe - the effect on net carbs is minimum. It works in two ways: It acts as leavening agent and sweetens the buns.

Step 3

Add the egg yolks into the egg whites and gently blend in. Be careful not to deflate the egg whites.

Step 4

Gently add the dry ingredients and mix in the whipped eggs. Be careful not to deflate the eggs.

Step 5

Spoon the mixture equally into non-stick baking tart molds or baking tray lined with parchment paper and place in the oven for about 20 minutes.

Make sure you leave enough space between them. They will grow in size.

Step 6

When done, remove from the oven and let them cool down on a rack.

Suggestions

Cut the buns in half, toast them and try with triple berry jam, macadamia chocolate spread, almond & cashew butter, sour cream or simply butter!

Also, try with recipes from my blog: Coconut & pecan butter, Dark cherry chia jam or Strawberry & rhubarb jam!

Frittata cavolo nero

Frittata is the perfect all-day breakfast. Try this recipe with crisped up bacon or fresh vegetables!

Time & Nutritional data (per serving)

Overall 40 mins   Hands on 15 mins

Total Carbs 4.1g   Fiber 1g

Net Carbs 3.1g   of which Sugar 1.1g

Protein 21.7g   Fat 22.7g   of which Saturated 11.1g

Energy 308kcal   carbs 4.1%   protein 28.6%   fat 67.4%

Sodium 23.9%RDA   Magnesium 11.4%RDA   Potassium 16.9%EMR

Ingredients  (makes 6 servings)

12 large free-range eggs

600 g / 21.2 oz

3 cups Italian black kale or other dark-leaf kale

150 g / 5.3 oz

3 medium spring onions

45 g / 1.6 oz

2 cups ricotta cheese

240 g / 8.5 oz

1 cup grated parmesan cheese

60 g / 2.1 oz

2 tbsp ghee or butter, grass-fed, melted (garlic or plain) or coconut oil

30 g / 1.1 oz

1⁄2 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Preheat the oven to 350℉ / 175℃. Wash and drain the kale leaves. You can use cavolo nero (Italian black kale) or any other dark-leaf kale. Usually, the darker the leaves are, the less carbs they contain.

Note:

You can steam the kale briefly or use fresh kale for more crispiness.

Step 2

Remove the hard stems (if you haven't steamed the kale) and chop the kale into small pieces.

Step 3

Clean and chop the spring onion. Place it in a non-stick pan greased with ghee or butter and cook until slightly browned.

Step 4

Place the kale into a baking dish and add the browned spring onion. Mix to allow the oil and onion everywhere.

Step 5

Crack the eggs into a bowl and add ricotta cheese. Season with salt and freshly ground black pepper and mix well.

Step 6

Pour the egg mixture into the backing dish with the kale. Top with grated parmesan cheese and place in the oven for 25-30 minutes.

Step 7

When done, remove from the oven and set aside for 15 minutes.

Step 8

Enjoy either warm or cold!

Suggestions

Try with some ketchup or spicy chocolate BBQ sauce.

Ghee

Traditional ghee is a lactose and casein free high-heat cooking fat made from butter. It tastes great if you add herbs and lasts for months.

Time & Nutritional data (per 100g)

Overall 15 mins   Hands on 15 mins

Total Carbs 0g   Fiber 0g

Net Carbs 0g   of which Sugar 0g

Protein 0g   Fat 39.8g   of which Saturated 23.9g

Energy 361kcal   carbs 0%   protein 0%   fat 100%

Sodium 0.19%RDA   Magnesium 0.20%RDA   Potassium 0.48%EMR

Ingredients

1 package butter, grass-fed

250 g / 8.8 oz

herbs of choice (garlic, rosemary, sage, basil, etc.)

Equipment

First make sure you have all the equipment necessary.

- - small pouring pan

- - small Pyrex glass jug (heat resistant)

- - cheesecloth or any cloth you may use to filter liquid

- - sieve with smallest holes possible

- - small glass container (~200ml)

Step 1

Place the butter into a pan and start warming up on low heat. Slowly let it melt.

Step 2

If you opt for any herbs such as rosemary, parsley, sage, basil, garlic, etc., throw them in.

Step 3

As the butter melts, pure fat will separate from the milk solids and water. Keep shimmering on low heat. The water will start to evaporate as soon as you see bubbles on the surface. As you see less and less bubbles, a white foam will appear on the surface. About 10 minutes after the butter melts, the milk solids (mostly lactose) will eventually get stuck on the sides and bottom of the pan and will get slightly brown.

Step 4

Take the pan from heat. Put a sieve on the top of the heat-resistant jug.

Step 5

Place the cheesecloth in a double layer onto the sieve.

Step 6

Pour the ghee carefully through the cheesecloth and discard the milk solids trapped in it.

Step 7

Pour the ghee in a glass jar. You should end up with something like 75-80% of the volume of the butter. After it cools down, you can either keep it refrigerated or at a room temperature.

Note:

Ghee purchased from a shop does not need to be refrigerated. Home-made ghee will not go bad if there are no milk solids left, just pure fat. However, it is always safer to keep it in your fridge.

Step 8

Seal the ghee when it cools down. Now it's ready to be stored!

Note:

This recipe makes about 200 g / 7 oz of ghee (~ 13-15 tablespoons).

Suggestions

If you don't have time to make your own ghee, you can always find it in stores. However, if you make your own, you can add any herbs you like to create fantastic flavors with no extra carbs. You will appreciate it when you add it to your meal instead of the plain one!

Did you know…?

Ghee is a clarified butter that comes from India. All the milk solids are removed during a simple melting and filtering process. Unlike butter, if the ghee is clarified carefully, you don't need to keep it refrigerated. Ghee has a long tradition in India, where it's been used in medicine for nearly 5000 years.

When you make your own at home, it's better to get butter from grass-fed cows. Grass is the most natural food for cows and reflects positively in the quality of milk, cheese or butter produced. In comparison, farmed cows are mostly fed with corn, hormones and antibiotics.

Goat cheese salad

Goat cheese is great in this slightly sweet and zesty salad!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 15 mins

Total Carbs 10.6g   Fiber 2.9g

Net Carbs 7.7g   of which Sugar 5.6g

Protein 20g   Fat 60.3g   of which Saturated 17.6g

Energy 646kcal   carbs 4.7%   protein 12.2%   fat 83.1%

Sodium 18.4%RDA   Magnesium 21.3%RDA   Potassium 25.7%EMR

Ingredients  (makes 2 servings)

2 small pieces semi-soft goat cheese

140 g / 4.9 oz

2 cups fresh spinach

60 g / 2.1 oz

2 cups green leaf lettuce

72 g / 2.5 oz

4 tbsp crumbled walnuts

40 g / 1.4 oz

4 tbsp hazelnut oil (or extra virgin olive oil)

52 g / 1.8 oz

1⁄2 medium orange

44 g / 1.6 oz

1 tsp Dijon mustard

5 g / 0.18 oz

2 medium strawberries

20 g / 0.71 oz

few slices small red onion

20 g / 0.71 oz

Optional ingredients  (makes 2 servings)

2-4 drops liquid stevia (glycerite)

+0.01g of net carbs per serving

2 tbsp unsweetened freeze-dried cranberries (or raspberries, strawberries)

+2.4g of net carbs per serving

6 g / 0.21 oz

Step 1

Preheat the oven to 350℉ / 180℃. Meanwhile, start with the salad dressing. Wash the lemon, orange and fresh thyme.

Step 2

Squeeze the lemon and orange in a small bowl using your hand or a citrus squeezer. Add Dijon mustard and mix it in.

Step 3 (optional)

Add liquid stevia.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 4

Add freshly chopped (or dried) thyme. Slowly pour in hazelnut oil while stirring.

Step 5

Cut the cheese log in half and place it on a rack with the cut side up. Bake for about 5-10 minutes until the top becomes golden.

Step 6

Meanwhile, wash, drain and chop all the spinach and green leaf lettuce and place them on a plate.

Take the cheese from the oven and place on top of the vegetables.

Note:

A salad spinner may be helpful for draining the greens after washing.

Step 7 (optional)

Sprinkle the dried cranberries all over the salad.

Step 8

Thinly cut and shortly caramelize the red onion on a hot pan greased with some oil. Add strawberries cut in small wedges, whole or crumbles walnuts and pour the dressing over the salad equally. Top with caramelized onion.

Serve immediately while the cheese is still warm!

Suggestions

Goat cheese is just so much better when prepared warm. The truth is that it releases more flavor when you bake it!

Did you know…?

Generally, all leafy green vegetables are not only good for you but also extremely keto-friendly. They contain the most nutrients of all food.

Based on the USDA Nutrient Data Laboratory, spinach is loaded with vitamins such as vitamin K (bone health), C (immune system), A, lutein (eye health), zeaxanthin and beta carotene. It is also a good source of minerals, especially potassium and iron.

Just half a cup of fresh or cooked spinach sufficiently covers the daily Adequate Intake (AI) of fat-soluble vitamin K. According to University of Maryland Medical Center, vitamin K has significant role in helping blood clot, or coagulate, properly and is very important for building strong bones. Without vitamin K, your body doesn't absorb calcium where it's really needed - in your bones!

Make sure you get your spinach organic, as it is unfortunately listed among the twelve most contaminated on the list of fruits and vegetables.

Grain-free quiche

Quiche is a popular savory breakfast pie. This one includes several keto-friendly ingredients such as bacon and eggs!

Time & Nutritional data (per serving)

Overall 45 - 55 mins   Hands on 15 mins

Total Carbs 5g   Fiber 2.2g

Net Carbs 2.8g   of which Sugar 1.4g

Protein 18.5g   Fat 28.9g   of which Saturated 10.3g

Energy 345kcal   carbs 3.3%   protein 21.4%   fat 75.3%

Sodium 22.8%RDA   Magnesium 17.7%RDA   Potassium 12.9%EMR

Ingredients  (makes 8 servings)

1 1⁄2 cup almond flour

150 g / 5.3 oz

5 large free-range eggs

250 g / 8.8 oz

1 cup grated parmesan cheese

60 g / 2.1 oz

2 tbsp butter, grass-fed or ghee (or coconut oil)

30 g / 1.1 oz

1 cup ricotta cheese

120 g / 4.2 oz

1 cup hard sheep cheese (Manchego or other type)

120 g / 4.2 oz

8 thin slices bacon or Pancetta

120 g / 4.2 oz

10 small asparagus spears, trimmed

120 g / 4.2 oz

1⁄2 tsp pink Himalayan or sea salt

extra virgin olive or coconut oil spray

Step 1

Preheat the oven to 350℉ / 175℃. In a mixing bowl, crack the egg(s), add almond flour, melted butter and grated parmesan cheese. Season with salt.

Note:

You will need 1 egg for the crust and 4 eggs for the topping in a recipe of 8 servings.

Step 2

Press the dough into the tart pan creating edges all around and bake for about 10 minutes (a 9.5 inch / 24 cm tart pan is used in this recipe).

Note:

Keep an eye on the crust, as nut flours tend to get burnt easily.

Step 3

In a mixing bowl, combine the ricotta cheese and grated sheep cheese. Place on the top of the quiche crust and spread evenly.

Note:

You can use any hard cheese of similar type (cheddar, gouda, Gruyère, etc.)

Step 4

Increase the temperature to 400℉ / 200℃. Lay the bacon on top of the cheese filling.

Cut the woody ends off the asparagus and spray the spears with cooking oil (olive oil or coconut oil, melted ghee or butter). Place in the oven for about 8 minutes.

Note:

If you prefer the asparagus even softer, simply steam for 2-3 minutes, microwave for a minute or spray with oil and pre-cook in the oven for 2-3 minutes.

Step 5

Remove from the oven, carefully crack the eggs on top and place back in the oven. If you prefer the eggs soft, cook for about 8 minutes. If you prefer them done, cook for up to 15 minutes.

Step 6

Remove from the oven, let it cool down on a rack. When warm, it's fragile but once it cools down, it's easy to cut and reheat if needed.

Greek stuffed cabbage rolls

This recipe is a low-carb alternative to the popular Greek stuffed cabbage leaves. Can you guess what is used instead of rice?

Time & Nutritional data (per serving)

Overall 1 h   15 mins   - 1 h   20 mins   Hands on 15 - 20 mins

Total Carbs 11.9g   Fiber 5g

Net Carbs 6.8g   of which Sugar 4.7g

Protein 30.2g   Fat 39.5g   of which Saturated 16.9g

Energy 520kcal   carbs 5.4%   protein 24%   fat 70.6%

Sodium 18.5%RDA   Magnesium 24.5%RDA   Potassium 53.8%EMR

Ingredients  (makes 4 servings)

12 medium leaves of Savoy or green cabbage

300 g / 10.6 oz

21.2 oz minced beef, grass-fed

600 g / 21.2 oz

2 cups cauli-rice (recipe link below)

240 g / 8.5 oz

1 cup canned tomatoes

240 g / 8.5 oz

1 cup bone broth (or vegetable stock), home-made

240 g / 8.5 oz

4 small spring onions

40 g / 1.4 oz

4 tbsp fresh parsley

2 tsp paprika

2 tbsp ghee (plain or garlic) or butter, grass-fed (or coconut oil)

30 g / 1.1 oz

Optional ingredients  (makes 4 servings)

4 cloves garlic

+0.93g of net carbs per serving

12 g / 0.42 oz

4 cups green leaf lettuce

+0.57g of net carbs per serving

144 g / 5.1 oz

1 cup Crème fraîche (full-fat sour cream)

+1.8g of net carbs per serving

240 g / 8.5 oz

Step 1

Preheat the oven to 350℉ / 175℃. Bring a large pot of salted water to a boil. Carefully separate the outer leaves of Savoy cabbage, wash and place them into the pot for 2-3 minutes.

Note:

You can use either Savoy cabbage, which has slightly curly leaves, or classic green cabbage. The net carbs content per serving will be the same.

Step 2

Remove from the pot and set aside to dry.

Step 3

Peel and finely chop the garlic (if used) and chop the spring onion.

Note:

You can save some extra carbs by using home-made garlic-flavored ghee instead of fresh garlic.

Step 4

Grease a non-stick pan with ghee and add the chopped spring onion, finely chopped garlic (if used) and cook briefly for a minute or two.

Add to a bowl together with the minced meat, paprika, fresh parsley and uncooked Cauli-rice. Season with salt and pepper and process well.

Note:

It's a lot easier to work with raw meat when filling the cabbage leaves. Cooked meat loses it's stickiness and is difficult to work with.

Step 5

Spoon the mixture in the middle of each leaf and bring the sides of the leaf together.

Step 6

Then, wrap the leaf around the meat mixture.

Step 7

Place the cabbage rolls into a baking dish with seam side down.

Step 8

Using a hand blender, process the canned tomatoes and bone broth or vegetable stock with a pinch of salt and pour evenly over the stuffed cabbage rolls.

Place in the oven and cook for about an hour.

Step 9

Transfer to a serving plate (3 cabbage leaves per serving). Try with fresh greens or spoon some Crème fraîche on top!

Greek yogurt with blueberries

No time for breakfast? There is nothing better than Greek-style yogurt with berries!

Time & Nutritional data (per serving)

Overall 5 mins   Hands on 5 mins

Total Carbs 14.7g   Fiber 3.2g

Net Carbs 11.5g   of which Sugar 9.9g

Protein 13.3g   Fat 19.3g   of which Saturated 10.7g

Energy 282kcal   carbs 16.9%   protein 19.4%   fat 63.7%

Sodium 5.1%RDA   Magnesium 7.7%RDA   Potassium 4.7%EMR

Ingredients  (makes 1 serving)

2⁄3 cup plain full-fat yogurt (~10% fat) or creamed coconut milk

160 g / 5.6 oz

1⁄3 cup blueberries

50 g / 1.8 oz

1 tbsp ground flaxseed

7 g / 0.25 oz

Optional ingredients  (makes 1 serving)

1 tbsp fresh blueberry juice

+2.2g of net carbs per serving

15 g / 0.53 oz

Step 1

Wash the blueberries and place them on a paper towel to drain.

Scoop the yogurt in a breakfast bowl, stir in a tablespoon of ground flaxseed and add the blueberries.

Step 2 (optional)

Add 2 tablespoons of fresh blueberry juice.

Step 3

Enjoy your breakfast!

Suggestions

If you don't have fresh, use frozen, thawed blueberries. Fresh blueberry juice has less carbs than maple syrup or honey. You can also use low-carb sweeteners from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Also, have a look at this chapter to learn why you may not need to count all the net carbs in yogurt.

Did you know…?

If there is something like the king of fruits and vegetables, blueberries are the one! Based on research performed by Dr. James Joseph from the USDA Human Nutrition Research Center on Aging, blueberries have got the reputation of anti-aging and memory-protecting food.

Based on the USDA Nutrient Data Laboratory, blueberries contain antioxidants called anthocyanins that are anti-inflammatory and can prevent people from diseases like Alzheimer's or Parkinson's. Anthocyanins also contribute to good eye health as they improve vision.

Other compounds in blueberries are polyphenols, which are the reason for blueberries to be called "the memory food". Like other berries, they contain the highest content of flavonoids, which are known to fight cancer.

Berries are quite low in carbs, but you need to be careful not to exceed your carbs limit. The carbs content in blueberries varies from 2.8 to 3.4 grams of net carbs per oz (~ 30g). If you can, get wild blueberries, as they are the lowest in carbs. You can eat them either fresh or frozen, both have the essential nutrients your body needs.

Grilled mushrooms

Mushrooms are a great low-carb side that goes best with roast lamb or any other meat.

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 5 mins

Total Carbs 8.1g   Fiber 2g

Net Carbs 6g   of which Sugar 4g

Protein 6g   Fat 30g   of which Saturated 18g

Energy 316kcal   carbs 7.6%   protein 7.6%   fat 84.9%

Sodium 25.9%RDA   Magnesium 4.7%RDA   Potassium 45.2%EMR

Ingredients  (makes 4 servings)

40-48 whole Cremini mushrooms (brown mushrooms)

800 g / 28.2 oz

8 tbsp ghee or butter, grass-fed (or coconut oil)

120 g / 4.2 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Preheat the oven to 450℉ / 230℃. Place the mushrooms into a medium bowl, drizzle with oil and mix with a spoon to allow the oil all over the mushrooms.

Step 2

Place the mushrooms on a rack and season with salt and freshly ground black pepper. You may also add a spring of freshly chopped rosemary to add a bit more taste.

Note:

Don't worry if you don't have fresh herbs - you can always replace it with dried ones, which applies to all the recipes!

Step 3

Allow the mushrooms to roast for about 15 minutes, or until brown.

Serve hot as a side with meat.

Suggestions

Try with Roasted lamb.

Did you know…?

Cremini mushrooms belong to the same family with button mushrooms, Portobello mushrooms, white mushrooms, etc. Most probably, the majority of mushrooms you are eating are the same variety. The only difference between these popular mushrooms is the age! The white button mushrooms are the youngest, white Portobello is the most mature variety of these. Cremini mushrooms are somewhere in between these two types.

Mushrooms should be regularly included in any low-carb diet. Eat them as a side or mix in you vegetable salad - they are a great source of potassium and fiber!

Grilled root vegetables

Root vegetables are generally a good alternative to potatoes. You can eat them with meat and still stay within your net carbs limit.

Time & Nutritional data (per serving)

Overall 30 - 35 mins   Hands on 15 mins

Total Carbs 19g   Fiber 7.8g

Net Carbs 11.2g   of which Sugar 6g

Protein 5.5g   Fat 30.8g   of which Saturated 18g

Energy 351kcal   carbs 13%   protein 6.4%   fat 80.6%

Sodium 29.3%RDA   Magnesium 18.9%RDA   Potassium 33.8%EMR

Ingredients  (makes 4 servings)

4 medium carrots

200 g / 7.1 oz

2 celery roots

200 g / 7.1 oz

4 medium kohlrabis

400 g / 14.1 oz

8 medium parsley roots

400 g / 14.1 oz

8 tbsp ghee or butter, grass-fed (or coconut oil)

120 g / 4.2 oz

1 tsp pink Himalayan or sea salt

Step 1

Preheat the oven to 450℉ / 230℃. Wash all the vegetables and place them on a cutting board.

Step 2

Peel the kohlrabi and celery root with a small sharp knife. When peeling kohlrabi, remove the hard bottom part.

Use a peeler for the parsley root and carrot. It's easier to use and you don't want to peel too much of the skin as you would with a knife.

Note:

You may need to peel the celery root a bit more as the skin is usually uneven and quite thick.

Step 3

Cut the carrot and parsley into about 1⁄2 inch (~ 1 cm) spears.

Cut the kohlrabi and celery root in half and slice them into about 1⁄2 inch (~ 1 cm) pieces.

Step 4

Place the vegetables into a heat-proof container and microwave everything for about 5-8 minutes.

Note:

Instead of microwaving, you can briefly boil the vegetables in salted water (3-5 minutes).

Step 5

Meanwhile, warm the ghee (or butter) in a small pot. You can use plain or flavored ghee with herbs of choice. Rosemary ghee is highly recommended!

Step 6

Take the vegetables from the microwave and place them on a rack. Spread the warm ghee on all of them with a brush on both sides. Season with salt.

Step 7

Roast for about 10-15 minutes until soft and crispy.

Step 8

Serve hot as the vegetables tend to get soggy and lose their crispiness if you leave them for too long.

Suggestions

Try with Roasted lamb. If you cannot find parsley root, try kohlrabi or turnip.

Did you know…?

Don't confuse parsley root with parsnip - they may look similar but are definitely not the same!

Parsley root is pale, almost white and has a clean, fresh parsley-like aroma and flavor. It is usually longer and slender and sold with the leaves (parsley leaves are used as a spice). Most importantly, they are very low in carbs (less than 2 grams of net carbs per 100 grams), which makes them similar to carrots.

Parsnips are slightly yellow in color and more bulbous compared to parsley roots. They are sweeter and are rarely sold with any leaves. Most importantly, they are much higher in carbs (round 13 grams of net carbs per 100 grams), which makes them similar to sweet potatoes.

Grilled sardines

Sardines are packed with nutrients and essential omega-3 fatty acids while they are virtually zero in carbs!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 5 mins

Total Carbs 0.41g   Fiber 0.22g

Net Carbs 0.20g   of which Sugar 0.01g

Protein 40.1g   Fat 40g   of which Saturated 3.6g

Energy 482kcal   carbs 0.15%   protein 30.8%   fat 69.1%

Sodium 28.4%RDA   Magnesium 17.8%RDA   Potassium 35%EMR

Ingredients  (makes 4 servings)

32 small (or 16 medium) sardines

800 g / 28.2 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

8 tbsp extra virgin olive oil

104 g / 3.7 oz

4 tbsp freshly chopped mint

4 tbsp fresh basil (or 4 tsp dried)

Step 1

Preheat the oven to 350℉ / 175℃. Clean the sardines thoroughly, making sure to remove the gills and insides. Rinse under running water to wash off scales and remaining blood.

Note:

You can also ask your local fishmonger to do the cleaning for you.

Step 2

Place the sardines on a rack and season with salt and pepper.

Step 3

Bake in the oven for about 10 minutes.

Step 4

Wash and chop the herbs.

Step 5

Pile the hot sardines onto a serving plate, sprinkle with chopped herbs and drizzle with extra virgin olive oil. Serve immediately!

Suggestions

Try with Tzatziki or Crispy marinated asparagus.

Grilled vegetable salad

Grilling enhances the flavor in this recipe inspired by Italian cuisine!

Time & Nutritional data (per serving)

Overall 55 mins   Hands on 15 mins

Total Carbs 22.3g   Fiber 7.8g

Net Carbs 14.6g   of which Sugar 12.6g

Protein 14.4g   Fat 34g   of which Saturated 11.4g

Energy 441kcal   carbs 13.8%   protein 13.7%   fat 72.5%

Sodium 52.8%RDA   Magnesium 20.1%RDA   Potassium 45.3%EMR

Ingredients  (makes 2 servings)

1 small red bell pepper

80 g / 2.8 oz

1 small yellow bell pepper

80 g / 2.8 oz

1 small orange bell pepper

80 g / 2.8 oz

3 cups lettuce (e.g. Little Gem)

108 g / 3.8 oz

6 baby eggplants (aubergine) or 2⁄3 average eggplant

210 g / 7.4 oz

2 baby zucchini (courgette) or 1 average zucchini

180 g / 6.3 oz

2 cloves garlic

6 g / 0.21 oz

1 package Halloumi cheese (dairy-free options below)

100 g / 3.5 oz

6 tbsp extra virgin olive oil

78 g / 2.8 oz

2 tbsp balsamic vinegar

32 g / 1.1 oz

1⁄2 tsp pink Himalayan or sea salt

fresh basil for garnish

Step 1

Preheat the oven to 400℉ / 200℃.

In a small bowl, mix a third of the extra virgin olive oil and mashed garlic.

Step 2

Wash all the vegetables. Slice all the peppers into stripes.

Step 3

Slice the baby zucchini widthwise into 1⁄4 inch (~1⁄2 cm) slices.

Step 4

Slice the baby eggplant lengthwise into 1⁄4 inch (~1⁄2 cm) slices.

Step 5

Place all the vegetables into a baking dish, pour the oil all over and season with salt. Place them in the oven and set the timer for about 35 minutes. Keep an eye on them to avoid burning.

Step 6

Slice the Halloumi cheese into bite-size pieces and toss with some extra virgin olive oil. Place in the oven for 3-5 minutes just before you are about to take the vegetables out from the oven.

Note:

Halloumi cheese should be warm & soft when served. If you cannot eat dairy, try crisped up bacon or grilled chicken.

Step 7

Wash and drain the lettuce using a salad spinner or simply draining it with a kitchen towel. Fold the lettuce into a serving bowl.

Take the grilled vegetables from the oven and fold them on top of the lettuce.

Step 8

Add the grilled Halloumi cheese and toss with a mixture of the remaining extra virgin olive oil and balsamic vinegar.

Garnish with fresh basil leaves and serve while still warm!

Grilled zucchini

Zucchini are one of the best low-carb vegetables. Ideal as a side with meat or just by itself.

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 5 mins

Total Carbs 7.8g   Fiber 2.5g

Net Carbs 5.3g   of which Sugar 6.3g

Protein 3g   Fat 26.8g   of which Saturated 13g

Energy 272kcal   carbs 7.7%   protein 4.4%   fat 87.9%

Sodium 26.1%RDA   Magnesium 11.3%RDA   Potassium 32.6%EMR

Ingredients  (makes 4 servings)

4 large zucchini (courgette)

1000 g / 35.3 oz

8 tbsp red palm oil (or lard, ghee)

104 g / 3.7 oz

1 tsp pink Himalayan or sea salt

Step 1

Preheat the oven to 360℉ / 180℃. Slice the zucchini widthwise to about 1⁄2 inch (~ 1 cm) slices.

Step 2

Place the zucchini on a rack and spread palm oil on both sides with a brush. Season with salt.

Note:

If you use red palm oil, opt for an organic, unprocessed product harvested in West Africa from sustainable agriculture.

Step 3

Put the rack with the zucchini in the oven for 8-10 minutes until it gets golden color. Serve hot as a side and enjoy!

Suggestions

Try with Roasted butterfish with herbs or Pork skewers.

Did you know…?

Zucchini, which belongs to squash family, plays a big role in every low-carb diet. It can be cooked in so many ways and it's very low in net carbs. It's a great replacement for starchy pasta and still keeps your hunger at bay.

There are two different categories of squash: summer (zucchini also known as courgette, crookneck and pattypan) and winter (butternut, spaghetti squash, acorn squash, pumpkin, etc.).

Summer squash is rich in potassium (heart health), vitamin A (immune system), beta carotene, lutein and zeaxanthin (eye health), fiber and is very low in carbs. Winter squash is generally slightly higher in carbs but has more potassium and beta carotene. Certain types of winter squash, such as butternut squash, are exceptionally high in vitamin A.

Zucchini is very low in carbs, high in fiber and water. Eat plenty of them!

Grilled zucchini wraps

Another delicious zucchini recipe, which is surely going to be your favorite bite-size snack. It's also a great party snack no one will resist!

Time & Nutritional data (per serving)

Overall 45 - 50 mins   Hands on 5 - 10 mins

Total Carbs 8.4g   Fiber 2.5g

Net Carbs 5.9g   of which Sugar 6.1g

Protein 11.6g   Fat 24.1g   of which Saturated 9.2g

Energy 288kcal   carbs 8.2%   protein 16.2%   fat 75.6%

Sodium 8.6%RDA   Magnesium 10.3%RDA   Potassium 28.4%EMR

Ingredients  (makes 4 servings)

2 medium zucchini (courgette)

400 g / 14.1 oz

8 plum tomatoes

480 g / 16.9 oz

1 cup fresh goat cheese, soft (or basil pesto for dairy-free)

200 g / 7.1 oz

16 whole basil leaves

4 tbsp extra virgin olive oil

52 g / 1.8 oz

freshly ground black pepper

Step 1

Preheat the oven to 325℉ / 160℃. Halve the tomatoes and place them on a baking paper or foil. Place the tomatoes on a rack and in the oven and cook for about 30 minutes.

Note:

For each half of tomato you will need one slice of zucchini. One serving equals 4 zucchini wraps.

Step 2

Slice the zucchini thinly (about 1⁄4 inch / ~ 1⁄2 cm) using a mandolin, hand peeler or knife. After 30 minutes have passed, place the zucchini in the oven with the tomatoes for another 10 minutes.

Step 3

Once cooked, place the tomato on each slice of the zucchini.

Step 4

Spoon the goat cheese on top of each tomato half and top with basil leaves. Use basil pesto for a dairy-free option (~ 1 tsp per wrap).

Step 5

Wrap the zucchini round the filling firmly.

Step 6

Place the wraps on a serving plate. Season with freshly ground black pepper and toss with olive oil. Enjoy!

Guacamole

Guacamole is a traditional Mexican avocado-based salad. Cilantro and chili gives this one the right kick!

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 10 mins

Total Carbs 13g   Fiber 7.8g

Net Carbs 5.3g   of which Sugar 2.4g

Protein 2.7g   Fat 14.9g   of which Saturated 2.1g

Energy 180kcal   carbs 12.7%   protein 6.5%   fat 80.7%

Sodium 25.8%RDA   Magnesium 8.1%RDA   Potassium 32.8%EMR

Ingredients  (makes 4 servings)

2 medium avocados

400 g / 14.1 oz

1 1⁄3 cup cherry tomatoes

200 g / 7.1 oz

1 white onion

60 g / 2.1 oz

juice from 1 lime

44 g / 1.6 oz

4 tbsp freshly chopped coriander (cilantro)

4 cloves garlic

12 g / 0.42 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 4 servings)

4 tsp freshly chopped chili pepper

+0.07g of net carbs per serving

Step 1

Wash and prepare all the ingredients.

Step 2

Halve and peel the avocado, remove the seed and place half of the avocado meat into a bowl. Mash it well using a fork.

Step 3

Add finely chopped onion and squeeze some lime juice in.

Step 4

Add coarsely chopped tomatoes and top with freshly chopped cilantro and mashed garlic.

Step 5 (optional)

Add finely chopped chili pepper.

Note:

Chili pepper is optional as some of you may prefer this salad spicy, some of you rather mild. Chili pepper does not add almost any extra carbs.

Step 6

Dice the rest of the avocado and mix in the salad. Do not mash!

Season the salad with salt and freshly ground black pepper to taste. Enjoy!

Suggestions

You can also mash all the avocado if you prefer a smoother texture. Eat with delicious Nut crackers, or on crispy bacon slices or even spoon in your mouth by itself!

Herbed Brussels sprouts

If you were never keen on Brussels sprouts, this recipe will make you love them!

Time & Nutritional data (per serving)

Overall 20 - 25 mins   Hands on 10 mins

Total Carbs 14.6g   Fiber 5.2g

Net Carbs 9.4g   of which Sugar 3.5g

Protein 11.8g   Fat 20.6g   of which Saturated 12.4g

Energy 278kcal   carbs 13.9%   protein 17.5%   fat 68.6%

Sodium 40.8%RDA   Magnesium 10.6%RDA   Potassium 28.7%EMR

Ingredients  (makes 1 serving)

1 1⁄2 cup Brussels sprouts

135 g / 4.8 oz

1 tbsp ghee (garlic or plain) or butter, grass-fed (or coconut oil)

15 g / 0.53 oz

juice from 1⁄2 lime

22 g / 0.78 oz

1⁄4 tsp pink Himalayan or sea salt

freshly ground black pepper

4 tbsp parmesan cheese (or crispy bacon for dairy-free)

20 g / 0.71 oz

2-3 tbsp water, bone broth or vegetable stock

Step 1

Wash the Brussels sprouts thoroughly and drain well. Discard any dry looking or discolored leaves.

Step 2

Cut them in half. This will allow all the juices everywhere and they will also cook faster.

Step 3

Grease a non-stick pan with ghee (or butter) and keep on medium-low heat. Add the sprouts.

Step 4

Squeeze in the lime juice and season with salt and black pepper. Cook for about 3 minutes stirring occasionally, then add water (bone broth or vegetable stock) and cover with a lid. Cook for another 5-7 minutes.

Step 5

When slightly browned, take from the heat and place onto a serving plate.

Step 6

Sprinkle with grated parmesan cheese (or crispy bacon) and serve hot!

Suggestions

If you use baby Brussels sprouts, you don't need to halve them before you cook them. Try with Roasted butterfish with herbs, Devilled mackerel or just add some fried bacon and eat by itself!

Also, for a crunchier texture, you can bake the Brussels sprouts in the oven preheated to 400℉ / 200℃ for 25-30 minutes. Mix 2-3 times to avoid burning.

Indian lamb okra

If you love Indian cuisine, this recipe is one of the best. It's creamy, filling and with okra, no side is needed!

Time & Nutritional data (per serving)

Overall 1 h   15 mins   Hands on 15 mins

Total Carbs 19.6g   Fiber 7.3g

Net Carbs 12.3g   of which Sugar 5.3g

Protein 42.6g   Fat 54.2g   of which Saturated 23.6g

Energy 727kcal   carbs 6.9%   protein 24.1%   fat 69%

Sodium 36.5%RDA   Magnesium 44.7%RDA   Potassium 71%EMR

Ingredients  (makes 4 servings)

1.8 lb lamb for stewing (boneless)

800 g / 28.2 oz

6 cups okra

600 g / 21.2 oz

1 small onion (~4 tbsp chopped)

60 g / 2.1 oz

1 tsp freshly chopped chili pepper

2 tbsp freshly chopped coriander (cilantro)

2 tsp fresh ginger root (or 1⁄2 tsp ginger powder)

2 tbsp almond & cashew butter (home-made)

64 g / 2.3 oz

4 tbsp tomato purée, unsweetened

60 g / 2.1 oz

1 cup canned tomatoes, unsweetened

240 g / 8.5 oz

1 cup vegetable stock (or bone broth), home-made

240 g / 8.5 oz

1 tsp turmeric

2 bay leaves

2 tbsp ghee (garlic or plain) or butter, grass-fed (or coconut oil)

30 g / 1.1 oz

1 tsp pink Himalayan or sea salt

1 cup water

Optional ingredients  (makes 4 servings)

2 cloves garlic

+0.46g of net carbs per serving

6 g / 0.21 oz

1 cup Crème fraîche (full-fat sour cream)

+1.8g of net carbs per serving

240 g / 8.5 oz

Step 1

Cut the lamb into medium cubes. If you are using frozen meat, leave it to defrost slowly for a few hours or overnight.

Step 2

Peel, halve and finely chop the shallot, ginger, chili, garlic (if used) and cilantro stalks and half of the cilantro leaves. Keep the other half for later for garnish.

Step 3

Place the ghee in a non-stick pan and add the shallot, ginger, chili, garlic and cilantro. Keep on medium heat and cook for about 10 minutes until golden.

Note:

You can save some extra carbs by using home-made garlic-flavored ghee instead of fresh garlic.

Step 4

Add the lamb, bay leaves, turmeric and season with salt. Cook until the meat is browned.

Step 5

Add the tomatoes, tomato purée, vegetable stock or bone broth and water. Bring to a boil, then turn the heat down and simmer for about 40 minutes with the lid on.

Step 6

Meanwhile, wash and chop the okra. Trim the hard ends off and cut widthwise in halves or thirds.

Add the chopped okra and cook covered for additional 20 minutes.

Note:

If you don't like the slimy texture of okra, soak the chopped okra in water and red wine-vinegar for 30 minutes, allowing 1⁄2 cup of vinegar per 1⁄2 kg / 1 pound.

Step 7

Take the bay leaves out.

Step 8

Add almond & cashew butter and cook uncovered for 2 more minutes.

Step 9

When done, taste and add more salt if needed. Place on a serving plate, garnish with fresh cilantro leaves.

Try with Crème fraîche on top!

Indian-style chicken in sauce

This is a low-carb recipe inspired by the much loved Indian Korma. It's deliciously creamy and slightly spicy.

Time & Nutritional data (per serving)

Overall 1 h   Hands on 25 mins

Total Carbs 13.4g   Fiber 4g

Net Carbs 9.4g   of which Sugar 4g

Protein 36.7g   Fat 45.3g   of which Saturated 20.6g

Energy 594kcal   carbs 6.3%   protein 24.8%   fat 68.8%

Sodium 31.8%RDA   Magnesium 32.5%RDA   Potassium 38.8%EMR

Ingredients  (makes 4 servings)

8 medium chicken thighs

600 g / 21.2 oz

2 shallots

60 g / 2.1 oz

2 cloves garlic

6 g / 0.21 oz

2 tsp freshly chopped chili pepper

4 tsp grated ginger root

8 g / 0.28 oz

2 small bunches fresh cilantro (coriander)

4 tbsp extra virgin coconut oil (or ghee, lard, etc.)

52 g / 1.8 oz

4 tbsp tomato purée, unsweetened

60 g / 2.1 oz

1⁄2 cup coconut milk (or heavy whipping cream)

110 g / 3.9 oz

4 tbsp almond & cashew butter (home-made)

128 g / 4.5 oz

4 tbsp desiccated coconut (finely shredded) or 2 tbsp coconut butter

24 g / 0.85 oz

juice from 1 lemon

48 g / 1.7 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Dice the chicken thighs into medium pieces. If you use frozen meat, either defrost overnight or in a microwave oven.

Note:

Use chicken thighs rather than chicken breast - they are more juicy!

Step 2

Peel the ginger root and grate it finely.

Step 3

Wash and finely chop the stalks of coriander. The leaves will be used for garnish - tear them into small pieces.

Step 4

Dice the shallot, peel and mash the garlic and finely dice the chili pepper. Keep everything on a small plate ready to be used.

Step 5

Heat the oil in a skillet over medium heat and add the chicken. Cook for about 5 minutes while stirring frequently.

Move the meat on one side of the skillet and add the chopped coriander stalks, chili pepper, grated ginger and shallot. Cook for about 2 minutes until slightly brown.

Step 6

Spoon in the tomato purée and add some water (about a cup per serving).

Add almond & cashew butter and stir in well.

Step 7

Pour in the coconut milk and desiccated coconut.

Squeeze in the lemon juice, season with salt and black pepper to taste, add more water if needed and cover with a lid. Lower the heat and cook for about 30 minutes.

Step 8

Once it's cooked, place on a serving plate and garnish with fresh coriander!

Suggestions

Try this amazing meal with Cauliflower rice.

Juicy green beans

Green beans are full of healthy fiber and nutrients. They are easy to make and great with meat dishes.

Time & Nutritional data (per serving)

Overall 20 - 25 mins   Hands on 15 mins

Total Carbs 15g   Fiber 4.8g

Net Carbs 10.2g   of which Sugar 7g

Protein 19.3g   Fat 23.2g   of which Saturated 14.8g

Energy 332kcal   carbs 12.5%   protein 23.7%   fat 63.8%

Sodium 69.1%RDA   Magnesium 14.4%RDA   Potassium 31.8%EMR

Ingredients  (makes 4 servings)

6 cups green beans

600 g / 21.2 oz

4 cups sliced white mushrooms

280 g / 9.9 oz

4 tbsp ghee (garlic or plain) or butter, grass-fed (or bacon grease, coconut oil)

60 g / 2.1 oz

juice from 2 lemons

96 g / 3.4 oz

16 tbsp parmesan cheese (avoid for dairy-free)

80 g / 2.8 oz

1 tsp pink Himalayan or sea salt

12 slices crispy bacon (recipe link below)

96 g / 3.4 oz

8-12 tbsp water, bone broth or vegetable stock

Step 1

Wash and drain the green beans and snip off the ends.

Step 2

Place in a sauce pan filled with boiling salted water and cook for about 5 minutes. When done, remove from the water and set aside to drain.

Step 3

Clean and slice the mushrooms. Heat a non-stick pan greased with butter or ghee over medium-high heat and add the mushrooms. Stir a few times and cook for 3-5 minutes until slightly browned.

Step 4

Reduce the heat and add the pre-cooked green beans and a bit of water. Season with salt to taste and cook until tender but still crispy. Add more water (bone broth or vegetable stock) if needed.

Squeeze in fresh lemon juice and stir well.

Step 5

Take off the heat and place on a serving plate. Sprinkle with grated parmesan cheese (if used) and crispy bacon. Serve as a side to meat!

Suggestions

Try with Pork skewers, Simple grilled trout, Slow-cooked rabbit in wine or any other meat-based meal.

Kalamata bread sticks

These bread sticks are great for low-carb snacking - healthy and packed with fiber!

Time & Nutritional data (per serving)

Overall 30 - 35 mins   Hands on 10 mins

Total Carbs 15.7g   Fiber 11.3g

Net Carbs 4.4g   of which Sugar 2.1g

Protein 13.6g   Fat 24.7g   of which Saturated 3.7g

Energy 315kcal   carbs 6%   protein 18.5%   fat 75.5%

Sodium 39.2%RDA   Magnesium 31.6%RDA   Potassium 24.4%EMR

Ingredients  (makes 4 servings)

1 cup almond flour

100 g / 3.5 oz

1⁄3 cup psyllium husk powder

20 g / 0.71 oz

1⁄3 cup ground flaxseed

50 g / 1.8 oz

1⁄4 cup fine organic coconut flour

30 g / 1.1 oz

1 tsp cream of tartar

1⁄2 tsp baking soda

3 large egg whites

99 g / 3.5 oz

1 large free-range egg

50 g / 1.8 oz

1 cup boiling water

240 g / 8.5 oz

20 seedless kalamata olives

60 g / 2.1 oz

1 tsp pink Himalayan or sea salt

Optional ingredients  (makes 4 servings)

8 tbsp marinara sauce (home-made)

+1.3g of net carbs per serving

120 g / 4.2 oz

Step 1

Preheat the oven to 350℉ / 175℃. Use scales to measure all the ingredients carefully.

Step 2

Mix all the dry ingredients in a bowl (almond flour, coconut flour, ground flaxseed, psyllium powder, baking soda, cream of tartar and salt).

Note:

Cream of tartar and baking soda act as leavening agents. This is how it works: To get 2 teaspoons of gluten-free baking powder, you need 1⁄2 a teaspoon of baking soda and 1 teaspoon of cream of tartar.

Other options for leavening agents are: gluten and aluminum free baking powder (or baking soda) with apple cider vinegar (2 tsp gluten-free baking powder + 2 tbsp apple cider vinegar per recipe of 16 bread sticks).

Step 3

Add the egg whites and egg(s) and mix well using a food processor until the dough is thick.

Note:

The reason you shouldn't use only whole eggs is that the sticks wouldn't rise with so many egg yolks in. Don't waste them - use them for making mayonnaise, Ultimate keto coffee, Zucchini carbonara or add them to your breakfast omelet!

Step 4

Add boiling water and mix until well combined.

Step 5

Add chopped seedless kalamata olives and mix in well.

Step 6

On a non stick tray or tray lined with parchment paper, form about 15 cm / 6 inch long bread sticks and place in the oven for 15-20 minutes. You should have about 4 bread sticks per serving.

Note:

Dip your fingers in water when forming the bread sticks if the dough is too sticky.

Step 7

Remove from the oven and serve with Marinara sauce, artichoke & lemon pesto, roasted red pepper pesto or basil pesto.

Suggestions

Keep in an airtight container or paper bag for a few days or store in the freezer for future use.

Did you know…?

If you want to substitute one flour for another, here is a simple conversion formula:

1 cup nut or seed flour = 1⁄3 cup coconut flour + 1 egg + more liquid (water, cream, coconut or almond milk)

- - Eggs help with binding. You should use 1 egg or egg white for every 1⁄3 cup of coconut flour.

- - Coconut flour absorbs a lot of liquid. If the dough is too thick, add a bit more liquid (water, cream, coconut or almond milk).

- - Baking with coconut flour (and all nut flours) takes half the time of baking with grain flour, so keep that in mind to avoid burning.

- - If for any reason you can't use eggs, substitute each egg with a tablespoon of ground flax meal soaked in 3 tablespoons of water.

- - Xanthan gum is another possible replacement for eggs - it will bind and thicken the batter.

- - Combining several types of flour (nut and seed flour, coconut flour, psyllium husk powder, etc.) gives the baked goods better taste and texture.

Ketchup

Looking for a sugar-free recipe for ketchup? You will be surprised how easy it is to make your own!

Time & Nutritional data (per 100g)

Overall 10 mins   Hands on 10 mins

Total Carbs 1.6g   Fiber 0.33g

Net Carbs 1.2g   of which Sugar 0.75g

Protein 0.26g   Fat 0.04g   of which Saturated 0.01g

Energy 7kcal   carbs 77.2%   protein 16.6%   fat 6.2%

Sodium 5.1%RDA   Magnesium 0.84%RDA   Potassium 3%EMR

Ingredients

1 cup tomato purée, unsweetened

240 g / 8.5 oz

1⁄4 cup apple cider vinegar

60 g / 2.1 oz

1 small white onion

60 g / 2.1 oz

2 cloves garlic

6 g / 0.21 oz

1⁄8 tsp allspice

1⁄8 tsp ground cloves

3-6 drops liquid stevia (glycerite)

2 tbsp Erythritol, Swerve or more stevia (10-15 drops)

20 g / 0.71 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

1⁄4 cup water

60 g / 2.1 oz

Step 1

It's very easy to make your own home-made ketchup. Weigh or measure all the ingredients carefully. Peel and cut the onion and garlic in smaller pieces.

Step 2

Place everything in a small sauce pan and simmer over low heat for 5-10 minutes. Add a bit more water if too thick.

Step 3

Place everything in a blender and pulse until smooth.

Step 4

Done! Pour in a glass jar and keep in the fridge up to a month.

Note:

This recipe makes about 450 g / 15.8 oz of ketchup (28-30 tablespoons). There is less than 1 g net carbs per one tablespoon.

Suggestions

Home-made ketchup is useful for making many other home-made sauces, dressings and dips such as spicy chocolate BBQ sauce!

Keto bone broth

There is nothing better than a cup of warming bone broth in cold winter months. Find out how to make not just one but three healthy ingredients for your everyday cooking.

Time & Nutritional data (per 100g)

Overall 2 h   Hands on 10 mins

Total Carbs 0.03g   Fiber 0.01g

Net Carbs 0.02g   of which Sugar 0g

Protein 0.10g   Fat 0.17g   of which Saturated 0.08g

Energy 2kcal   carbs 4%   protein 20.2%   fat 75.8%

Sodium 1.3%RDA   Magnesium 0.83%RDA   Potassium 0.73%EMR

Ingredients

3.3 lb oxtail or assorted bones (chicken, pork, beef)

1500 g / 52.9 oz

2 medium carrots

120 g / 4.2 oz

1 medium parsnip

90 g / 3.2 oz

2 medium celery stalks

80 g / 2.8 oz

1 medium white onion

100 g / 3.5 oz

5 cloves garlic

15 g / 0.53 oz

2 tbsp apple cider vinegar or juice from 1 lemon

30 g / 1.1 oz

2 bay leaves

1 tbsp pink Himalayan or sea salt

18 g / 0.63 oz

8-10 cups water (enough to cover the bones, no more than 2/3 the capacity of the pressure cooker)

Pressure cooker or Slow cooker?

If you have a pressure cooker, it will only take about 90 minutes for the broth to be ready. Otherwise, you can use a slow cooker to make bone broth in 8-10 hours (or more).

Step 1

Peel the root vegetables and cut them into thirds. Peel and halve the onion and garlic cloves. Cut the celery into thirds. Place everything into the pressure cooker (or slow cooker) and add the bay leaves.

Step 2

Add the oxtail. You can use any bones you like: chicken, pork or beef, with or without meat (pastured).

Note:

Oxtail is rich in gelatin and contains more fat. Although traditional bone broth is made just from bones, especially beef marrow bones, I found oxtail to give the best flavor to my broth. The advantage of using oxtail is that it will yield 3 superfoods: bone broth, tender oxtail meat and tallow. Tallow is great when used for cooking the same way as ghee or lard.

Step 3

Add 4 quarts of water (~ 4.5 liters) or up to 2⁄3 of your pressure cooker, vinegar or freshly squeezed lemon juice and pink Himalayan salt (whole or powdered).

Lock the lid of your pressure cooker and turn to high pressure / high heat. Once it reaches high pressure (either you have an indicator or in case of old pressure cookers, see a small amount of vapor escaping through the valve), turn to the lowest heat and set the timer for 90 minutes.

Note:

While adding vinegar to bone broth helps release the gelatin and minerals from the bones, pink Himalayan rock salt adds extra minerals, including potassium!

Step 4

When done, take off heat and let the pressure release naturally for about 10-15 minutes. Remove the lid.

Step 5

Remove the large bits and pour the broth through a strainer into a large dish. Discard the vegetables and set the meaty bones aside to cool down.

Step 6

Use the broth immediately or place in the fridge overnight, where the broth will become jelly. Oxtail is high in fat and the greasy layer on top (tallow) will solidify. Simply scrape most of the tallow off (as much as you wish).

Note:

Do not bin the fat (tallow) which you scraped out. You can use it as ghee or lard - it's great for cooking! Remember, saturated fat is healthy!

Step 7

When the meaty bones are chilled, shred the meat off the bone with a fork. You can reuse the bones again when making bone broth in future. Just keep in the freezer and add some new pieces when making bone broth again.

Note:

This recipe makes 6-8 cups of bone broth with less than 1 g net carbs per one cup.

Suggestions

Keep the broth in the fridge if you are planning to use it over the next 5 days. For future uses, place in small manageable containers and freeze.

Bone broth is delicious and great for cold winter months! Use in cooking to boost the flavor of your meals and add healthy gelatin and minerals. Drinking bone broth is one of the best ways to replenish electrolytes (sodium, magnesium and potassium) and eliminate the symptoms of "keto-flu". Just pour some in your mug and enjoy!

Lamburger with blue cheese

Lamb and blue cheese are great in this potassium-boosted burger. An ideal meal for work!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 10 mins

Total Carbs 18.6g   Fiber 11.9g

Net Carbs 6.7g   of which Sugar 2.8g

Protein 32g   Fat 59.5g   of which Saturated 19.1g

Energy 703kcal   carbs 3.9%   protein 18.5%   fat 77.6%

Sodium 40.3%RDA   Magnesium 34.5%RDA   Potassium 48%EMR

Ingredients  (makes 4 servings)

4 ultimate keto buns (recipe link below)

320 g / 11.3 oz

14 oz minced lamb

400 g / 14.1 oz

1⁄2 cup blue cheese, crumbled

60 g / 2.1 oz

2 tbsp fresh parsley

1 medium avocado

200 g / 7.1 oz

4-8 leaves lettuce (red or green)

20 g / 0.71 oz

4 slices large tomato

100 g / 3.5 oz

2 tbsp fresh chives or spring onion

2 tbsp mayonnaise (home-made)

30 g / 1.1 oz

2 tbsp sour cream (or more mayonnaise)

24 g / 0.85 oz

1 tbsp lard or ghee

15 g / 0.53 oz

1⁄2 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

If you haven't made your keto buns, follow this recipe: Ultimate keto buns.

Step 2

Place the meat, crumbled blue cheese and freshly chopped parsley in a bowl. Season with salt and black pepper. Use your hands to combine all the ingredients.

Step 3

Divide into equal servings and make palm-size burgers.

Step 4

Preheat a large ceramic or griddle non-stick pan greased with lard or ghee on high heat. Turn the heat down to medium and place the burgers on the pan.

Use a spatula to lightly press them down. Cook them for 3-4 minutes on each side.

Step 5

Mix the mayonnaise with sour cream and add freshly chopped chives. Peel and slice the avocado and slice the tomato. Wash and drain the lettuce.

Step 6

Start assembling the burger by spreading some of the mayo & sour cream dressing on top of each halved bun.

Step 7

Add lettuce and burger meat.

Step 8

Finish by placing a slice of tomato, avocado slices and top with the other half of the keto bun. Enjoy!

Suggestions

Keto burgers are a great meal for work. Prepare them in the evening and place them in your sandwich box ready for work!

Layered Chef salad

A keto-friendly alternative to the popular Chef salad prepared using real food with no additives.

Time & Nutritional data (per serving)

Overall 10 - 20 mins   Hands on 10 - 20 mins

Total Carbs 14.2g   Fiber 6.8g

Net Carbs 7.4g   of which Sugar 5.7g

Protein 37.4g   Fat 44.9g   of which Saturated 17.1g

Energy 601kcal   carbs 5.1%   protein 25.7%   fat 69.2%

Sodium 92.4%RDA   Magnesium 13.5%RDA   Potassium 53.4%EMR

Ingredients  (makes 2 servings)

4 large free-range eggs, hard-boiled

200 g / 7.1 oz

12 slices crispy bacon (recipe link below)

96 g / 3.4 oz

1⁄2 medium avocado

100 g / 3.5 oz

2 tbsp mayonnaise (home-made)

30 g / 1.1 oz

1 small red pepper

80 g / 2.8 oz

2 cups cherry tomatoes

300 g / 10.6 oz

2 cups lettuce (iceberg or Little Gem)

120 g / 4.2 oz

1⁄2 cup cheddar cheese

60 g / 2.1 oz

pinch of pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 2 servings)

2 tbsp Crème fraîche (full-fat sour cream) or more mayonnaise

+0.45g of net carbs per serving

30 g / 1.1 oz

Step 1

If you haven't got any hard-boiled eggs in your fridge, follow the instructions in my recipe for Avocado lettuce cups.

To crisp up the bacon, cut it into squares and follow the instructions for my recipe for crispy bacon. If you already have some in the fridge, simply break it into smaller pieces.

Step 2

Prepare the avonnaise. Halve, deseed and peel the avocado and blend it with the mayonnaise and crème fraîche (or more mayo). Season with salt to taste.

Step 3

Peel and slice or dice the eggs and grate the cheddar cheese. Wash and halve the cherry tomatoes and slice the pepper.

Step 4

Wash and drain the lettuce using a paper towel. Chop or tear it into smaller pieces and add half of the avonnaise. Season with salt and pepper and distribute the lettuce evenly into individual salad bowls.

Step 5

Add the egg and pepper stripes.

Step 6

Add chopped tomatoes and the remaining avonnaise.

Step 7

Top with shredded cheddar cheese and crispy bacon. Enjoy!

Low-carb virgin Mojito

A perfect alternative for this popular cocktail!

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 10 mins

Total Carbs 2.4g   Fiber 0.76g

Net Carbs 1.6g   of which Sugar 0.42g

Protein 0.27g   Fat 0.07g   of which Saturated 0.01g

Energy 7.7kcal   carbs 78.4%   protein 13.4%   fat 8.1%

Sodium 2.4%RDA   Magnesium 1.7%RDA   Potassium 2.1%EMR

Ingredients  (makes 1 serving)

1⁄4 lemon (more for garnish if needed)

20 g / 0.71 oz

1⁄4 lime (more for garnish if needed)

20 g / 0.71 oz

1 small bunch freshly chopped mint

1 cup ice

1 cup sparkling water

Optional ingredients  (makes 1 serving)

2-3 drops liquid stevia (glycerite)

+0.02g of net carbs per serving

Step 1

For this simple soft drink, you will need lime, lemon, fresh mint, ice, soda and stevia.

Step 2

Place the lime, lemon and mint in a mojito maker or simply a glass and crush with a muddler. Leave some lemon and lime wedges aside for later.

Step 3

Put the mixture into a serving glass, add the remaining of the lemon and lime and fill 3⁄4 of the glass with ice.

Step 4 (optional)

Add liquid stevia.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 5

Fill the glass with soda water and stir well with a spoon. Enjoy!

Macadamia chocolate nuts

Macadamia nuts are healthy and delicious. This simple recipe will satisfy your sweet tooth!

Time & Nutritional data (per serving)

Overall 25 mins   Hands on 15 mins

Total Carbs 6.1g   Fiber 3.3g

Net Carbs 2.8g   of which Sugar 1.9g

Protein 4.1g   Fat 42g   of which Saturated 18.6g

Energy 388kcal   carbs 2.8%   protein 4.1%   fat 93.2%

Sodium 0.18%RDA   Magnesium 17%RDA   Potassium 10.1%EMR

Ingredients  (makes 8 servings)

8 handfuls macadamia nuts

240 g / 8.5 oz

2 bars extra dark chocolate (99+% cocoa)

100 g / 3.5 oz

8 tbsp extra virgin coconut oil

104 g / 3.7 oz

8 vanilla beans (or unsweetened vanilla extract)

Optional ingredients  (makes 8 servings)

8 tbsp Erythritol or Swerve

+0.50g of net carbs per serving

80 g / 2.8 oz

Step 1

Prepare the macadamia nuts by piercing each of them with a toothpick and placing them on a non-stick baking paper.

Note:

You may want to try using roasted nuts, which will give a more distinctive taste than unroasted. Simply place raw nuts on a baking sheet and roast in a 350℉ / 175℃ oven for 12 to 15 minutes, stirring once or twice to prevent burning.

Step 2

Place the extra dark chocolate and coconut oil into a small bowl and melt in a microwave oven on low heat for just about a minute.

Note:

You can also use raw cacao powder (3 tbsp for 50 grams / 1.75 oz of 99% chocolate bar).

Step 3 (optional)

Add powdered Erythritol or Swerve.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 4

Dip each macadamia nut into the chocolate mixture and place it back on the baking paper. If any chocolate is left, dip each macadamia nut again after the first layer gets firm.

Step 5

Place the macadamias in the fridge for at least 30-60 minutes. Enjoy!

Did you know...?

Macadamia nuts are delicious and should be included in every healthy diet. Eat a handful of them as a snack or sprinkle them on you salad. They are often not recommended for their high fat content, however, fat in macadamia nuts is healthy and will help you lose weight! Macadamia nuts are one of the only food sources that contain palmitoleic acid (a type of monounsaturated fatty acid that may speed up fat metabolism, thus reducing the body’s ability to store fat). Macadamia nuts are also naturally sating and will help you keep hunger at bay.

About 80% of the fat in macadamia nuts is heart-healthy monounsaturated fat. Macadamia nuts also contain omega 3 fatty acids and virtually no cholesterol. Macadamia oil is even healthier than olive oil and has a higher smoke point (i.e. it can be cooked at higher temperatures without burning).

Another health benefit of macadamia nuts comes from their content of flavonoids, which act as anti-oxidants in our body. They help lower blood pressure and are often claimed to protect against some types of cancer.

Macadamia chocolate spread

Everybody loves chocolate spreads and this is a great low-carb replacement. It's packed with good fat and protein and it's delicious on hot pancakes!

Time & Nutritional data (per 100g)

Overall 15 - 20 mins   Hands on 15 - 20 mins

Total Carbs 2.2g   Fiber 1.1g

Net Carbs 1.1g   of which Sugar 0.89g

Protein 1.3g   Fat 16.3g   of which Saturated 7.1g

Energy 150kcal   carbs 2.8%   protein 3.3%   fat 93.9%

Sodium 1.4%RDA   Magnesium 4.9%RDA   Potassium 3%EMR

Ingredients

1 cup macadamia nuts

150 g / 5.3 oz

1⁄4 cup extra virgin coconut oil

55 g / 1.9 oz

1⁄2 bar extra dark chocolate (99+% cocoa)

25 g / 0.88 oz

1⁄3 cup heavy whipping cream (or coconut milk)

80 g / 2.8 oz

1⁄4 cup Erythritol (non GMO) or Swerve, powdered

40 g / 1.4 oz

pinch of pink Himalayan or sea salt

Step 1

In a food processor, blend the macadamia nuts until fine.

Note:

You may want to try using roasted nuts, which will give a more distinctive taste than unroasted. Simply place raw nuts on a baking sheet and roast in a 350℉ / 175℃ oven for 12 to 15 minutes, stirring once or twice to prevent burning.

Step 2

Place the extra dark chocolate and coconut oil into a small bowl and melt in the microwave oven on low heat for just about a minute or less.

Note:

You can use 99% chocolate or raw cocoa powder (3 tbsp for 50 grams / 1.75 oz of 99% chocolate bar).

You can also melt the chocolate in a pot. Just half fill a bigger pot with water, place a smaller pot in it and bring to a boil. This will prevent the chocolate from burning.

Step 3

Add the melted dark chocolate into the food processor and pulse for a few times.

Step 4

Pour in full-fat cream and pulse again.

Step 5

Add powdered Erythritol (or Swerve) and mix in well.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 6

Scoop in a glass container, seal well and keep refrigerated.

Try it on hot pancakes - it's delicious!

Note:

This recipe makes about 330 g / 11.5 oz of chocolate spread (10-11 tablespoons). There is 1.2 g net carbs per one tablespoon.

Marinara sauce

Marinara sauce is an essential ingredient for making low-carb meals such as pizza and great when used as dip!

Time & Nutritional data (per 100g)

Overall 10 mins   Hands on 10 mins

Total Carbs 1.9g   Fiber 0.46g

Net Carbs 1.5g   of which Sugar 1.1g

Protein 0.36g   Fat 5.4g   of which Saturated 0.73g

Energy 55.8kcal   carbs 10.4%   protein 2.6%   fat 87%

Sodium 2.9%RDA   Magnesium 0.66%RDA   Potassium 2.2%EMR

Ingredients

1 cup cherry tomatoes

150 g / 5.3 oz

1⁄2 cup fresh basil

3 g / 0.11 oz

2 cloves garlic

6 g / 0.21 oz

1 shallot

30 g / 1.1 oz

4 tbsp tomato purée, unsweetened

60 g / 2.1 oz

4 tbsp extra virgin olive oil

52 g / 1.8 oz

1⁄4 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Wash and drain the tomatoes and fresh basil. Peel the onion and garlic.

Step 2

Place most of the ingredients in a food processor and blend until smooth. You may need to dice the onion and mash the garlic before to make sure there are no large pieces left.

If you prefer a chunky texture, leave some tomatoes and basil aside, dice and add to the smooth sauce.

Step 3

When done, place in an airtight container and store in the fridge for up to a week.

Note:

This recipe makes about 300 g / 10.5 oz of marinara sauce (18-20 tablespoons). There is less than 1 g net carbs per one tablespoon.

Suggestions

Try with Olive bread sticks, on Mini pizza Margarita or even with meat!

Mascarpone pancake

There is no reason to give up on pancakes even on a low-carb diet. Simply adjust the optional ingredients in this meal to stay within your carbs limit.

Time & Nutritional data (per serving)

Overall 15 - 20 mins   Hands on 10 mins

Total Carbs 8g   Fiber 2.9g

Net Carbs 5.1g   of which Sugar 2.7g

Protein 20.1g   Fat 55.8g   of which Saturated 37.3g

Energy 616kcal   carbs 3.4%   protein 13.4%   fat 83.3%

Sodium 19.1%RDA   Magnesium 15.5%RDA   Potassium 16.9%EMR

Ingredients  (makes 2 servings)

4 large free-range eggs

200 g / 7.1 oz

2 tbsp fine organic coconut flour or 4 tbsp desiccated coconut

24 g / 0.85 oz

2 tbsp almond flour

16 g / 0.56 oz

6 tbsp coconut milk

90 g / 3.2 oz

2 vanilla beans (or unsweetened vanilla extract)

1⁄2 tsp baking soda

2 tbsp extra virgin coconut oil (or ghee)

26 g / 0.92 oz

1⁄2 cup mascarpone cheese (or creamed coconut milk for dairy-free)

100 g / 3.5 oz

Optional ingredients  (makes 2 servings)

2 tbsp Erythritol or Swerve

+0.50g of net carbs per serving

20 g / 0.71 oz

2⁄3 cup raspberries

+2.2g of net carbs per serving

80 g / 2.8 oz

2⁄3 cup strawberries

+2.8g of net carbs per serving

100 g / 3.5 oz

2⁄3 cup blueberries

+4.9g of net carbs per serving

100 g / 3.5 oz

Step 1

In a bowl, separate the egg whites from the egg yolks.

Step 2

Beat the egg whites until they create soft peaks. You can use an electric mixer or a whisk.

Step 3

Whisk the egg yolks by hand in another bowl and gently fold them into the egg whites.

Step 4

Add baking soda, almond flour and fine coconut flour (or dried desiccated coconut).

Note:

Some of you may prefer fine coconut flour (on the left), which will make the pancake more feathery, or shredded desiccated coconut (on the right) to add a bit of texture. Also, if you don't have both almond and coconut flour, use just one of them.

Step 5

Cut the vanilla pod and use the tip of a knife to scrape the tiny seeds from inside the bean pod. Add half of them to the batter and keep the rest for later.

Step 6 (optional)

Add Erythritol or Swerve.

Note:

You can use any low-carb sweetener from this list. beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 7

Add the coconut milk, and gently stir everything in.

Step 8

Warm coconut oil in a non-stick pan and keep on medium heat.

Spread the batter over the pan so it covers the surface and lower the heat.

Step 9

Add the other half of vanilla seeds to mascarpone cheese and mix it in. You may add any low-carb sweetener, too.

Step 10

After 5-10 minutes or after bubbles form on the surface, use a spatula to flip the pancake and cook it for another minute on the other side.

When the pancake is golden brown, remove it from heat and move it to a large plate.

Note:

Instead of flipping, you can simply bake the omelet in the oven at 350℉ / 175℃ for about 5 minutes until the top becomes crispy. Make sure you use an oven-proof pan.

Step 11

Spread mascarpone cheese over the pancake.

Note:

If you are using creamed coconut milk as a dairy-free option, check out my post: Delicious & Simple Chocolate Mousse to see how to "cream" coconut milk.

Step 12

Top with berries (in case you opt for any) and enjoy!

Suggestions

If you find large pancakes tricky to handle, you can even make smaller sized pancakes. They are much easier to flip on the pan.

Did you know…?

Strawberries, like all berries, have the ability to protect cells against cervical and breast cancer thanks to their content of phytochemicals and antioxidants.

They may also protect the brain and improve memory. Based on the USDA Nutrient Data Laboratory, they contain calcium, magnesium, potassium, phosphorus and are high in vitamin C. Unfortunately, based on the Environmental Working Group's report, strawberries are one of the twelve most contaminated on the list of fruits and vegetables. Therefore, it is advisable to get them from your local farmer in their organic form.

Mayonnaise

Mayonnaise is a great keto-friendly ingredient. Make it yourself to avoid any unnecessary sugar or additives.

Time & Nutritional data (per 100g)

Overall 15 mins   Hands on 15 mins

Total Carbs 0.33g   Fiber 0.05g

Net Carbs 0.28g   of which Sugar 0.09g

Protein 0.52g   Fat 39.1g   of which Saturated 5.6g

Energy 349kcal   carbs 0.32%   protein 0.58%   fat 99.1%

Sodium 5%RDA   Magnesium 0.21%RDA   Potassium 0.45%EMR

Ingredients

1 egg yolk

17 g / 0.60 oz

1 tbsp cider vinegar

15 g / 0.53 oz

1 tsp Dijon mustard

5 g / 0.18 oz

juice from 1⁄4 lemon

12 g / 0.42 oz

3⁄4 cup mild olive oil (or macadamia, avocado oil)

162 g / 5.7 oz

1⁄4 tsp pink Himalayan or sea salt

Step 1

Make sure all the ingredients have reached room temperature. Separate the egg white from the egg yolk.

Step 2

Place the egg yolk and the Dijon mustard (try home-made) into a bowl secured with a piece of cloth or kitchen towel and blend until well combined.

Note:

How about the egg whites? Don't waste them - use them to make Caramelized almonds, Beef wraps with red salsa, Cauli-bread bites, Crispy aromatic duck with mini pancakes, Essential keto crepes or Ultimate keto buns!

Step 3

Use a food processor (or a hand whisk). Turn it on and very slowly start to drizzle in the oil.

Note:

Using extra virgin olive oil may make the taste of your mayonnaise too strong. Try mild olive oil, avocado, macadamia, sesame, almond or walnut oil and discover what your favorite one is - it won't affect the net carbs content.

Step 4

Keep pouring the oil until the mixture starts to look more like mayonnaise. Then, a slow steady stream of oil can be added. Keep the food processor on until it gets to a desired thickness. If the mayonnaise is not thick enough, add a bit more oil.

Note:

You can also try using an immersion blender to make your mayo. All you need is to place all the ingredients in a very narrow immersion blender cup (the blender should just about fit). As the mayonnaise starts to form, slowly tilt and move the immersion blender until all oil is emulsified and the mayo is ready. Do not move the blender too much or it won't work.

Step 5

After you pour all the oil in, add lemon juice, vinegar and season with salt. Add a few drops of stevia (if needed) and mix well. If it's too thick, add a few drops of water.

Note:

To boost the flavor, add a teaspoon of garlic or onion powder. You can add a few drops of stevia (no extra carbs) or a teaspoon of honey (+ 5.8 g net carbs) or a tablespoon of powdered Erythritol (+ 0.5 g net carbs).

Step 6

Mix until well combined. Adding the lemon and vinegar will turn the color to a light yellow.

Step 7

When the mayonnaise is done, put it in a glass container and seal well. You can store it in the fridge for up to a week.

If you want the mayonnaise to last several months, add a tablespoon or two of whey.

Note:

This recipe makes about 210 g / 7.4 oz of mayonnaise (14-15 tablespoons).

Warning

Due to the slight risk of Salmonella or other food-borne illness, you should use only fresh, properly-refrigerated, clean, grade A or AA eggs with intact shells, and avoid contact between the yolks or whites and the shell.

Mediterranean salad

This salad is a great low-carb alternative to the traditional Greek salad. So refreshing and healthy!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 15 mins

Total Carbs 11.2g   Fiber 3.9g

Net Carbs 7.3g   of which Sugar 6.4g

Protein 9.3g   Fat 41.9g   of which Saturated 12.1g

Energy 449kcal   carbs 6.6%   protein 8.4%   fat 85%

Sodium 30.5%RDA   Magnesium 8.2%RDA   Potassium 24.3%EMR

Ingredients  (makes 2 servings)

1 cup chopped cherry tomatoes

150 g / 5.3 oz

1 medium cucumber, peeled

200 g / 7.1 oz

1 green bell pepper

100 g / 3.5 oz

2 medium spring onions

30 g / 1.1 oz

2⁄3 cup crumbled feta cheese

100 g / 3.5 oz

12 kalamata olives

36 g / 1.3 oz

2 tsp dried oregano

4 tbsp extra virgin olive oil

52 g / 1.8 oz

Step 1

Slice the pepper into medium stripes.

Step 2

Cut the tomatoes into small quarters and remove the hard green center.

Peel off the skin of the cucumber. Using a sharp knife, chop the cucumber roughly.

Step 3

Chop the spring onion and place it in a bowl with cold water. Put all the ingredients in a mixing bowl.

Step 4

Add kalamata olives, diced feta cheese and sprinkle over with dried oregano. Drizzle the salad with olive oil and mix well. Enjoy!

Suggestions

Mediterranean salad is a low-carb version of popular Greek salad. Spring onion has less carbs than traditionally used red onion and feta cheese makes this salad filling. You can eat it by itself or as a side with Pork skewers.

Looking for more recipes? Try Grilled chicken & blackberry salad from my blog!

Did you know…?

Tomatoes belong to nightshade family. Raw, cooked, dried tomatoes or even tomato purée are known for their beneficial health effects.

They are a very good source of vitamins A, C, beta carotene and are especially rich in lycopene and also contain potassium. Lycopene is a carotenoid and a powerful antioxidant that gives tomatoes their red color and also protects against diseases. Cooking tomatoes does nothing bad to the nutrients included, it actually makes some of them more bio-available. Eating prepared tomatoes with some fat makes it even better.

According to the American Institute for Cancer Research, eating tomatoes has been linked with reduced risks of prostate cancer due to their high anti-oxidant levels. Remember, carotenoids are fat-soluble and always eat tomatoes with some fat (extra virgin olive oil, nuts, seeds or avocado).

Researchers also believe that tomatoes may protect against inflammation, a significant cause of cardiovascular diseases and therefore have the ability to protect your heart.

Mediterranean-style meatballs

These oven-baked meatballs are quick and easy to prepare. Try them with fresh greens or salads!

Time & Nutritional data (per serving)

Overall 40 mins   Hands on 15 mins

Total Carbs 5.7g   Fiber 0.65g

Net Carbs 5g   of which Sugar 2.9g

Protein 65.6g   Fat 62.1g   of which Saturated 27.2g

Energy 857kcal   carbs 2.4%   protein 31.2%   fat 66.4%

Sodium 61.6%RDA   Magnesium 18.4%RDA   Potassium 42.7%EMR

Ingredients  (makes 4 servings)

28 oz minced beef, grass-fed

800 g / 28.2 oz

4 large free-range eggs

200 g / 7.1 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

8 tbsp fresh parsley

4 packages small mozzarella balls

400 g / 14.1 oz

8 pieces chopped sun-dried tomatoes

16 g / 0.56 oz

4 tbsp fresh basil (or 4 tsp dried)

4 tbsp extra virgin olive oil

52 g / 1.8 oz

Step 1

Preheat the oven to 350℉ / 175℃. Place the drained mini Mozzarella balls into a bowl.

Step 2

Finely slice the sun-dried tomatoes and freshly chopped basil, place it in the bowl and toss with extra virgin olive oil. Mix well and set aside.

Step 3

In a separate bowl, mix the minced beef with egg(s) and add freshly chopped parsley. Season with salt and pepper to taste.

Step 4

Create hand-size burgers.

Step 5

Place the mozzarella with some tomatoes and basil in the center of each burger.

Note:

Try to guess the right amount so you won't end up with spare mozzarella or meat.

Step 6

Wrap the meat round the filling and create a small ball.

Step 7

Place the meatballs on a baking dish greased with extra virgin olive oil or ghee.

Put them in the oven and bake for about 25 minutes.

Step 8

Serve hot with greens!

Suggestions

This recipe makes about 13-15 meatballs (per serving). Try with Crispy greens with home-made mayo or Simple tomato & rocket salad.

This meal is quite filling and many of you may prefer to have just halt of it.

Melon & prosciutto

A simple snack that takes 5 minutes to prepare! Just be aware of the sugar content if your net carbs limit is low.

Time & Nutritional data (per serving)

Overall 5 mins   Hands on 5 mins

Total Carbs 8.5g   Fiber 0.63g

Net Carbs 7.8g   of which Sugar 8.4g

Protein 14.1g   Fat 19.1g   of which Saturated 4.2g

Energy 255kcal   carbs 12.1%   protein 21.7%   fat 66.3%

Sodium 13.7%RDA   Magnesium 4.5%RDA   Potassium 20.1%EMR

Ingredients  (makes 2 servings)

6 medium wedges Galia melon

300 g / 10.6 oz

8 slices Parma ham

104 g / 3.7 oz

2 tsp macadamia oil

26 g / 0.92 oz

freshly ground black pepper

Step 1

Cut the melon in half and scrape out all the seeds.

Step 2

Divide the Parma ham slices. Be careful not to tear them.

Note:

Genuine Parma Ham is characteristic due to its total lack of preservatives!

Step 3

Slice the melon into small wedges. Fold the Parma ham on a plate with melon and season the ham with freshly ground black pepper. Drizzle the ham with macadamia oil and enjoy!

Suggestions

You may use other oils as well. Note that extra virgin olive is too strong in taste and not ideal for this meal.

Did you know…?

All melons contain a large amount of water and are a good source of fiber. There are more types of melons such as Cantaloupe (orange meat) Galia (green meat), Honeydew, Casaba or watermelon. All these are relatively low in carbs and calories and have low Glycemic Load (GL).

They are rich in vitamins and minerals such as potassium (heart health), vitamin A (bone health and immune system) and C (immune system). In moderation, they can be a part of low-carb diets!

Mini pancakes

Even pancakes are suitable for a low-carb diet. Try this recipe for breakfast or as a snack.

Time & Nutritional data (per serving)

Overall 15 - 20 mins   Hands on 10 mins

Total Carbs 10.6g   Fiber 5.4g

Net Carbs 5.2g   of which Sugar 2.9g

Protein 20.6g   Fat 45.8g   of which Saturated 25.1g

Energy 546kcal   carbs 4%   protein 16%   fat 80%

Sodium 18.6%RDA   Magnesium 26.9%RDA   Potassium 23.2%EMR

Ingredients  (makes 2 servings)

4 large free-range eggs

200 g / 7.1 oz

2 tbsp fine organic coconut flour or 4 tbsp desiccated coconut

24 g / 0.85 oz

2 tbsp almond flour

16 g / 0.56 oz

1 tsp cinnamon

8 tbsp coconut milk or heavy whipping cream

90 g / 3.2 oz

1⁄2 tsp baking soda

2 vanilla beans (or unsweetened vanilla extract)

2 tbsp extra virgin coconut oil (or ghee)

26 g / 0.92 oz

2 tbsp smooth almond butter (unsweetened, blanched)

32 g / 1.1 oz

Optional ingredients  (makes 2 servings)

2 tbsp Erythritol or Swerve

+0.50g of net carbs per serving

20 g / 0.71 oz

1 medium peach

+4g of net carbs per serving

100 g / 3.5 oz

1 kiwi fruit

+5.8g of net carbs per serving

100 g / 3.5 oz

Step 1

Crack the eggs into a bowl and beat using a hand whisk.

Step 2

In a separate bowl, mix the almond flour, shredded coconut (or fine coconut flour), baking soda, cinnamon, and a pinch of salt.

Note:

Some of you may prefer fine coconut flour (on the left), which will make the pancake more feathery, or shredded dried coconut (on the right) to add a bit of texture. Also, if you don't have both almond and coconut flour, use just one of them.

Step 3

Add the mixture to the beaten eggs and stir in properly.

Step 4 (optional)

Add Erythritol (or Swerve).

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 5

Add coconut milk, preferably organic, and mix everything with a whisk.

Step 6

Prepare the pan by greasing it with plain ghee (or butter) and setting the cooker on low heat.

Place a small round baking form on the surface of the pan. Pour one ladle of the pancake mixture in it.

Note:

You can find many types of baking forms made from metal or silicon.

Step 7

Cook for about 5-8 minutes until the top of the pancake becomes firm.

Step 8

Then, remove the form and flip the pancake on the other side. Cook for another minute.

Step 9

Spread the almond butter on top of each pancake and serve with fresh fruit if your daily net carbs limit allows for it.

Suggestions

Looking for more recipes? Try No-bake Mini Berry Cheesecakes from my blog!

Did you know…?

Cinnamon is often underestimated for its health effects. Although it's not commonly known, cinnamon is not only widely used as a spice, it's also used in cosmetics and medicine.

Cinnamon has an important role in weight loss and blood sugar control. According to Wikipedia, studies show that cinnamon improves glucose and lipids of people with type 2 diabetes. It also has antiviral and possibly antibacterial properties. It is known to relieve pain and muscular stiffness and is commonly used in lotions.

Mini pizza Margarita

Missing pizza? If you are a real pizza lover, you have to try this recipe.

Time & Nutritional data (per serving)

Overall 40 mins   Hands on 15 mins

Total Carbs 17g   Fiber 9g

Net Carbs 8g   of which Sugar 3.8g

Protein 20.8g   Fat 26.5g   of which Saturated 7.3g

Energy 376kcal   carbs 9%   protein 23.5%   fat 67.5%

Sodium 30.5%RDA   Magnesium 23.2%RDA   Potassium 28.5%EMR

Ingredients  (makes 4 servings)

1⁄2 cup fine organic coconut flour

60 g / 2.1 oz

1 cup almond flour

100 g / 3.5 oz

4 tbsp psyllium husk powder

16 g / 0.56 oz

1 tsp cream of tartar

1⁄2 tsp baking soda

1 tsp garlic powder (or onion powder)

2 tsp Italian seasoning (mixed dried oregano, basil, thyme, chili flakes)

2 large egg whites

66 g / 2.3 oz

2 large free-range eggs

100 g / 3.5 oz

1 egg yolk or cooking oil for brushing

17 g / 0.60 oz

1⁄2 package mozzarella cheese, low moisture (dairy-free options below)

100 g / 3.5 oz

1 cup cherry tomatoes

150 g / 5.3 oz

4 tbsp marinara sauce (home-made)

60 g / 2.1 oz

1 cup boiling water

240 g / 8.5 oz

1⁄2 tsp pink Himalayan or sea salt

fresh basil for garnish

Step 1

Preheat the oven to 400℉ / 200℃. Mix all the dry ingredients in a bowl: coconut flour, almond flour, psyllium powder, garlic powder, cream of tartar, baking soda, Italian seasoning (or dried herbs of choice) and salt.

Note:

Cream of tartar and baking soda act as leavening agents. This is how it works: To get 2 teaspoons of gluten-free baking powder, you need 1⁄2 a teaspoon of baking soda and 1 teaspoon of cream of tartar.

Other options for leavening agents are: gluten and aluminum free baking powder (or baking soda) with apple cider vinegar (2 tsp gluten-free baking powder + 2 tbsp apple cider vinegar per recipe of 4 mini pizzas).

Step 2

Crack the eggs, separate the egg yolks from the egg whites and add into the mixture (2 eggs and 2 egg whites per recipe of 4 pizzas). Reserve one more egg yolk for later.

Note:

Don't waste the egg yolks - use them for making mayonnaise, Ultimate keto coffee, Zucchini carbonara or add them to your breakfast omelet!

Step 3

Add boiling water and mix in well. Use a food processor for best results.

Step 4

Divide the dough into equal parts. Place them on a baking sheet lined with parchment paper.

Form about 1⁄2 inch / 1 cm thick pizza bases leaving the edges slightly thicker. Place in the oven for about 15 minutes.

Step 5

Whisk the egg yolk with a fork, take the pizza bases from the oven and brush each them with it. This will give them a nice, shiny look.

Alternatively, you can use a small amount of cooking oil (coconut oil, olive oil or melted butter or ghee).

Place back in the oven and cook for 5 more minutes.

Step 6

Meanwhile, chop the tomatoes and grate the mozzarella cheese.

For dairy-free pizza toppings, try with grilled or slow-cooked meat, sliced mushrooms, spinach, Parma ham or garlic-roasted spinach. Sprinkle with ground pork rinds to create a crunchy crust.

Step 7

Remove the pizza crusts from the oven and spread the Marinara sauce on top of each crust.

Step 8

Top with grated mozzarella, chopped tomatoes and Italian seasoning (or herbs of choice). Place in the oven for 2-3 more minutes.

Step 9

Remove from the oven, place on a serving plate and garnish with fresh basil.

Enjoy!

Suggestions

If you want to add more protein to you meal, try slices of cooked chicken, crispy bacon, Parma ham or tender slow-cooked beef.

Looking for more pizza recipes? Try Amazing flour-free pizza from my blog!

Did you know…?

If you want to substitute one flour for another, here is a simple conversion formula:

1 cup nut or seed flour = 1⁄3 cup coconut flour + 1 egg + more liquid (water, cream, coconut or almond milk)

- - Eggs help with binding. You should use 1 egg or egg white for every 1⁄3 cup of coconut flour.

- - Coconut flour absorbs a lot of liquid. If the dough is too thick, add a bit more liquid (water, cream, coconut or almond milk).

- - Baking with coconut flour (and all nut flours) takes half the time of baking with grain flour, so keep that in mind to avoid burning.

- - If for any reason you can't use eggs, substitute each egg with a tablespoon of ground flax meal soaked in 3 tablespoons of water.

- - Xanthan gum is another possible replacement for eggs - it will bind and thicken the batter.

- - Combining several types of flour (nut and seed flour, coconut flour, psyllium husk powder, etc.) gives the baked goods better taste and texture.

Mocha egg cream

This super-nutritious drink is perfect for coffee lovers! Best after a workout as a meal replacement.

Time & Nutritional data (per serving)

Overall 5 mins   Hands on 5 mins

Total Carbs 5.6g   Fiber 0.53g

Net Carbs 5.1g   of which Sugar 2.1g

Protein 47.2g   Fat 27.6g   of which Saturated 16.1g

Energy 470kcal   carbs 4.4%   protein 41.3%   fat 54.3%

Sodium 14.1%RDA   Magnesium 5.2%RDA   Potassium 40.8%EMR

Ingredients  (makes 1 serving)

1 cup cold coffee (decaff, espresso or instant)

1 large free-range egg

50 g / 1.8 oz

2 scoops whey protein (chocolate) or egg white protein powder (1⁄2 cup)

50 g / 1.8 oz

1⁄4 cup heavy whipping cream (or whipped coconut cream)

60 g / 2.1 oz

1⁄4 tsp cinnamon

1⁄2 vanilla bean (or unsweetened vanilla extract)

4 ice cubes

Optional ingredients  (makes 1 serving)

3-5 drops liquid stevia (glycerite)

+0.03g of net carbs per serving

Step 1

Make sure the coffee is chilled before you use it.

Step 2

In a blending jug or food processor, mix the coffee and cream. Save some cream for garnish (or use whipped cream).

Note:

You can even use coconut milk instead of cream - the amount of net carbs is very close and won't make a difference!

Step 3

Crack the egg(s) in the jug.

Warning

Due to the slight risk of Salmonella or other food-borne illness, you should use only fresh, properly-refrigerated, clean, grade A or AA eggs with intact shells, and avoid contact between the yolks or whites and the shell.

Step 4

Scoop the chocolate protein powder in. Add cinnamon and vanilla bean extract.

Note:

If you don't have chocolate protein powder, you can use 1 tablespoon of raw cacao powder mixed with a scoop of vanilla or plain whey protein powder. Keep in mind that although this will have no impact on the net carbs content, the amount of protein will drop.

You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.

Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.

Step 5 (optional)

Add liquid stevia.

Step 6

Using a hand blender or food processor, blend on high speed until smooth. Pour into a serving glass, add some ice cubes, top with some whipped cream and sprinkle with cinnamon.

Suggestions

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Moussaka

Traditional Greek Moussaka is full of carbs. Try this delicious alternative and you won't be able to tell the difference!

Time & Nutritional data (per serving)

Overall 1 h   50 mins   - 2 h   Hands on 30 mins

Total Carbs 18.2g   Fiber 8.3g

Net Carbs 9.9g   of which Sugar 6g

Protein 40.1g   Fat 64.4g   of which Saturated 34.9g

Energy 804kcal   carbs 5.1%   protein 20.6%   fat 74.3%

Sodium 45.7%RDA   Magnesium 24.8%RDA   Potassium 57.2%EMR

Ingredients  (makes 4 servings)

2 medium eggplants (aubergine)

500 g / 17.6 oz

17.6 oz minced beef, grass-fed

500 g / 17.6 oz

2 kohlrabis

200 g / 7.1 oz

4 medium spring onions

60 g / 2.1 oz

2 cloves garlic

6 g / 0.21 oz

2 tbsp freshly chopped mint (or half if dried)

2 tbsp freshly chopped oregano (or half if dried)

2 tsp cinnamon

4 tbsp tomato purée, unsweetened

60 g / 2.1 oz

4 tbsp ghee or butter, grass-fed (or coconut oil)

60 g / 2.1 oz

1 tsp pink Himalayan or sea salt

12 tbsp coconut milk or cream

180 g / 6.3 oz

8 tbsp grated cheddar cheese

80 g / 2.8 oz

4 large free-range eggs

200 g / 7.1 oz

12 cloves

4 bay leaves

1 tsp nutmeg

8 tbsp grated parmesan cheese

40 g / 1.4 oz

Step 1

Preheat the oven to 400℉ / 200℃. Wash the eggplant and kohlrabi, peel the kohlrabi and place on a cutting board.

Step 2

Place the ghee in a small pot and slowly melt. You can use any ghee but the best for moussaka is garlic, oregano or just plain. Use the ghee to grease a baking tray with a brush.

Step 3

Cut the kohlrabi into thin 1⁄4 inch (~ 1⁄2 cm) slices and place them on the baking tray. Grease their top sides with ghee and set aside.

Note:

If you can't find kohlrabi, you can also try turnip or swede (aka rutabaga). Carbs content and taste are similar.

Step 4

Cut the green end of the eggplant and slice it in about 1⁄2 (~ 1 cm) slices.

Note:

Some of you may prefer to peel the eggplant. However, beware of all the good nutrients that are contained in the skin!

Step 5

Lay the eggplant on another greased baking tray and spread the ghee on the top with a brush.

Now, place both the eggplant and kohlrabi in the oven for about 20 minutes.

Note:

Eggplants may get soggy when cooked. To remove the excess water and the bitterness some eggplants have, simply sprinkle the slices with fine sea salt and set aside for 20-30 minutes. Then, tap off the excess water using a paper towel.

Step 6

Meanwhile, you will prepare the meat filling.

Start with slicing the garlic and spring onion thinly and wash the spring onion thoroughly.

Step 7

Chop the fresh oregano and mint into small pieces.

Step 8

Place the ghee in a non-stick pan and warm it on medium heat. You can again use garlic, oregano or plain ghee.

Put the garlic and spring onion in the pan and let it caramelize while stirring frequently.

Step 9

Add minced beef and keep stirring for about 5 minutes using a spatula until it gets brown.

Note:

You can get ready minced beef in your store or buy whole beef and mince at home in a food processor. This way you can choose a nice piece of meat for your moussaka.

Step 10

Now, add the fresh herbs, cloves, cinnamon and mix in well. Season with salt. You can either grind the cloves or put whole as they will melt anyway.

Add the tomato purée and red wine and cook for 5-8 minutes until all the liquids are gone. Then, take the pan from the heat and set aside.

Step 11

Remove the trays with kohlrabi and eggplant from the oven. They should get golden in color. Set aside to cool down a bit.

Step 12

Meanwhile, prepare our low-carb version to béchamel.

Pour the coconut milk in a small pan. Add the bay leaf, ground nutmeg and a pinch of cinnamon. Bring the coconut milk to boil on low heat. Using low heat will prevent it from boiling over.

Note:

If you don't have coconut milk at home, use full-fat cream - the amount of net carbs is very close and won't make a difference!

Step 13

Beat the egg(s) using a whisk.

Step 14

When you see bubbles on the top, take the bay leaf out. Keep stirring and pour the egg(s) in the coconut milk.

Add grated mature cheddar cheese and stir well (avoid for dairy-free option). Take the pan from the heat and set aside.

Note:

If the béchamel gets lumpy, use a hand blender to make it silky smooth.

Step 15

Now it's time to layer the ingredients. Turn down the oven to 350℉ / 180℃.

Grease the baking dish (8x12 inch / ~ 20x30 cm for 4 servings) with ghee using a brush. If the ghee is solid, melt it again on low heat.

Place 1⁄2 of the kohlrabi in the baking dish as the first layer.

Step 16

Add a layer of meat mixture and lay the eggplants on top of it.

Step 17

Add another layer of the meat mixture and a layer of eggplants.

Step 18

Lay the remaining of the kohlrabi as the top layer and pour the béchamel mixture evenly all over.

Step 19

Sprinkle with grated parmesan cheese (or flax meal or ground pork rinds for dairy-free option).

Step 20

Place in the oven and cook for about 50 minutes. When the top gets golden brown, your Moussaka is ready!

Then, remove from the oven and set aside to cool down. This will prevent the moussaka from falling apart when serving.

Serve while still warm!

Suggestions

Moussaka is a really filling meal. However, if you need a bit more, serve with green vegetables drizzled with oil.

Did you know…?

Kohlrabi belongs to the cabbage family. It has a slightly sweet taste and can either be eaten raw or cooked. Both the stem and the leaves are edible. You can find two types of kohlrabi - green and purple. It's loaded with goodness - it's high in vitamin A, C, beta carotene, choline, folate, phosphorus and potassium. Based on Harvard Medical School, folate is very important for pregnant women as it helps to prevent birth defects and it also plays a role in heart health.

Kohlrabi belongs to a group of vegetables that affect the thyroid function, as they can interfere with thyroid hormone synthesis. It is often advised for people with hypothyroidism to avoid all cruciferous vegetables. However, there is no need to give up cruciferous vegetables. Cooking or even light steaming, eliminates the negative effects on thyroid. So, if you suffer from hypothyroidism, always avoid eating them raw.

According to the University of Maryland Medical Centre, kohlrabi is rich in phytochemicals, which are known for possible cancer-fighting properties.

Kohlrabi is low in carbs and calories and high in fiber. It's a good replacement for potatoes in many meals!

Mushroom & cheese omelet

Soft omelet with cheese and fragrant mushrooms - this is the ultimate keto breakfast!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 15 mins

Total Carbs 6.5g   Fiber 1.4g

Net Carbs 5.1g   of which Sugar 3.6g

Protein 38.1g   Fat 49.6g   of which Saturated 26.4g

Energy 623kcal   carbs 3.3%   protein 24.6%   fat 72.1%

Sodium 34.3%RDA   Magnesium 12%RDA   Potassium 35.8%EMR

Ingredients  (makes 1 serving)

3 large free-range eggs

150 g / 5.3 oz

2 cups white mushrooms, sliced

140 g / 4.9 oz

1⁄2 cup shredded cheddar cheese

60 g / 2.1 oz

1 tbsp ghee or butter, grass-fed (or coconut oil)

15 g / 0.53 oz

pinch of pink Himalayan or sea salt

freshly ground black pepper

Step 1

Place the ghee (or butter) in a non-stick pan and set to medium heat.

Step 2

Slice the mushrooms into thin stripes. Place them into the pan and stir frequently. Cook for about 10 minutes.

Step 3

Meanwhile, crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork.

Step 4

Roughly grate the cheddar cheese.

Step 5

After 10 minutes, the mushrooms should become slightly brown and tender.

Lower the heat and pour in the eggs equally all over the pan. Use a spatula to bring in the omelet from the sides towards the center for the first 30 seconds.

Note:

Don't rush it and don't try to cook it fast or it will end up being too crispy and dry.

Step 6

Sprinkle the cheese over the omelet. Cook for another minute or until the top appears to be cooked and firm.

Step 7

Using a spatula, ease around the edges of the omelet, remove the pan from the heat, and slide it on to a plate.

Suggestions

You can also fold the omelet over in half after you sprinkle the grated cheese over it and cook for another 30-60 seconds. Make sure you don't cook the omelet for too long.

To keep mushrooms fresh, store them in the fridge in a paper bag for up to 5 days and avoid placing them in a humid area.

No-potato hash browns

Hash browns are a staple breakfast for most Americans. Can you guess what is used instead of potatoes?

Time & Nutritional data (per serving)

Overall 30 - 35 mins   Hands on 10 mins

Total Carbs 12.8g   Fiber 3.4g

Net Carbs 9.4g   of which Sugar 4.5g

Protein 6.5g   Fat 22.7g   of which Saturated 8.4g

Energy 276kcal   carbs 14.1%   protein 9.7%   fat 76.2%

Sodium 49.1%RDA   Magnesium 4.4%RDA   Potassium 20.5%EMR

Ingredients  (makes 4 servings)

2 medium celery roots

320 g / 11.3 oz

4 small turnips

300 g / 10.6 oz

8 thin slices bacon (or 4 regular)

120 g / 4.2 oz

1 tsp paprika

1 tsp ground cloves

4 tbsp bacon grease (or coconut oil, lard, butter)

60 g / 2.1 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 4 servings)

4 tbsp ketchup (home-made)

+0.84g of net carbs per serving

60 g / 2.1 oz

Step 1

Slice and pan-roast the bacon briefly until crisped up.

Step 2

Peel the celeriac and turnip and use a julienne peeler to make "noodles". Longer noodles are easier to handle. You can also use a regular grater.

Step 3

Place in a bowl, season with salt and pepper and set aside for 15 minutes. Place in a cheesecloth or simply using your hands, squeeze out as much of the juices as possible.

Step 4

Season with ground cloves, paprika and more salt and pepper if you wish. Add the roasted bacon.

Step 5

Heat a non-stick pan brushed with bacon grease over low-medium heat (you can even use lard, ghee or butter). Place the hash browns in small piles (about a size of your palm) and press towards the pan.

Cook until golden for about 10 minutes and carefully flip on the other side using a spatula.

Step 6

When golden brown, remove from the pan, place on a serving plate and garnish with fresh herbs!

Suggestions

Try with ketchup, fried eggs and sliced avocado!

Nut & fruit porridge

If you like your hot porridge in the morning there is no need to avoid it. Just follow this low-carb recipe.

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 10 mins

Total Carbs 12.9g   Fiber 6.5g

Net Carbs 6.4g   of which Sugar 2.1g

Protein 11.7g   Fat 50.4g   of which Saturated 15.1g

Energy 513kcal   carbs 4.9%   protein 8.9%   fat 86.2%

Sodium 8.9%RDA   Magnesium 45.3%RDA   Potassium 26.2%EMR

Ingredients  (makes 2 servings)

4 tbsp ground walnuts

32 g / 1.1 oz

4 tbsp ground hazelnuts

32 g / 1.1 oz

4 tbsp ground brazil nuts

32 g / 1.1 oz

4 tbsp ground almonds (unblanched)

32 g / 1.1 oz

1⁄2 cup coconut milk (or heavy whipping cream)

110 g / 3.9 oz

1 tsp cinnamon

pinch of pink Himalayan or sea salt

1⁄2 cup water

Optional ingredients  (makes 2 servings)

2 tsp organic raisins

+3.8g of net carbs per serving

10 g / 0.35 oz

2 fresh apricots

+2.7g of net carbs per serving

60 g / 2.1 oz

6-10 drops liquid stevia (glycerite)

+0.02g of net carbs per serving

Step 1

Place the nuts in a bowl. Make sure to weigh them using your kitchen scales so that you use the right amount.

Step 2

Using a food processor or a nut grinder, ground all the nuts.

Add ground cinnamon, a pinch of salt and stir in well.

Step 3 (optional)

Add the raisins, preferably organic with no added sugar.

Note:

For less carbs, try a tablespoon of freeze-dried fruit such as strawberries or raspberries (with no added sugar).

Step 4

Place everything in a small non-stick pot and add the coconut milk and water. Warm the mixture on low heat.

Keep stirring until all the milk is absorbed.

Note:

You can also add warm coconut milk into the mixture directly. Unlike traditional oats porridge, there is no need to boil the mixture.

Step 5 (optional)

Wash the apricot and cut it in small wedges.

Step 6

Serve hot!

Suggestions

It's good to have some ground nuts ready in a sealed container. You can save a lot of time by doing so!

Did you know…?

Apricots are a relatively low-carb and low-calorie fruits full of nutrients. They are an excellent source of vitamin A, C, beta carotene, iron and fiber. Vitamin A is fat-soluble and important for the immune system, while iron is important for fast turnover of red blood cells. Apricots, especially unsweetened dried ones, are exceptionally high in heart-healthy potassium.

If you add some to your morning porridge, keep in mind that dried apricots have about six times the amount of potassium but also carbohydrates!

Nut crackers

Nut crackers are a perfect replacement for chips, bread or crackers high in carbs. They are really filling and great with dips and spreads!

Time & Nutritional data (per serving)

Overall 25 mins   Hands on 10 mins

Total Carbs 5.7g   Fiber 3.6g

Net Carbs 2.1g   of which Sugar 1.1g

Protein 9.2g   Fat 19.1g   of which Saturated 5.1g

Energy 222kcal   carbs 3.9%   protein 16.9%   fat 79.2%

Sodium 26.7%RDA   Magnesium 20%RDA   Potassium 9.3%EMR

Ingredients  (makes 8 servings)

1 1⁄2 cup almond meal

150 g / 5.3 oz

1⁄3 cup ground flaxseed (brown or golden)

50 g / 1.8 oz

1 1⁄2 cup grated parmesan cheese (dairy-free options below)

90 g / 3.2 oz

1 tsp baking soda

2 tbsp ghee, melted (or coconut oil)

30 g / 1.1 oz

1 tsp pink Himalayan or sea salt

1⁄4 cup water

60 g / 2.1 oz

Step 1

Preheat the oven to 350℉ / 175℃. Finely grind the flaxseed in a food processor if you're using whole seeds.

Note:

Golden flaxseed has a milder taste compared to the brown flaxseed. Use ground chia seeds, dried oregano and basil for a dairy-free option (4 tbsp per recipe of 8 crackers).

Step 2

Pour in the melted ghee and process well.

Step 3

Slowly add water and form a sticky, moist dough.

Step 4

Use your wet hands to place the dough in a baking pot (about 8x8 inch / ~ 20x20 cm for 8 pieces) lined with parchment (baking) paper. Use your fingers (or a rolling pin) to press and flatten the dough evenly.

Place in the oven and bake for about 15 minutes.

Step 5

After the dough seems dry and golden, remove it from the oven. Place it on a cutting board together with the baking paper and cut into 8 equal pieces using a knife or a pizza cutter.

Step 6

Place back in the oven for another 3-5 minutes. When done, set aside to cool down.

Keep in an airtight container and enjoy!

Suggestions

Try it with Guacamole, Creamy egg spread or liver pâté. Nut crackers are great for work - they can be stored in an airtight container for up to a week.

Omelet Calzone

Made from keto-friendly ingredients, this omelet will be your all-time favorite!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 15 mins

Total Carbs 4.9g   Fiber 0.56g

Net Carbs 4.3g   of which Sugar 3.2g

Protein 38.6g   Fat 40.1g   of which Saturated 19.7g

Energy 544kcal   carbs 3.2%   protein 29%   fat 67.8%

Sodium 74.6%RDA   Magnesium 10.9%RDA   Potassium 38%EMR

Ingredients  (makes 1 serving)

3 large free-range eggs

150 g / 5.3 oz

3 slices high-quality ham

72 g / 2.5 oz

1⁄4 cup grated gouda cheese or cheddar (dairy-free options below)

30 g / 1.1 oz

1⁄2 shallot

15 g / 0.53 oz

1 tbsp ghee or butter, grass-fed (or coconut oil)

15 g / 0.53 oz

pinch of pink Himalayan or sea salt

freshly ground black pepper

Step 1

Preheat the oven to 350℉ / 175℃.

Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork.

Step 2

Add roughly chopped ham.

Note:

A high-quality ham should have at least 97% meat content.

Step 3

Finely chop the shallot. Grease an ovenproof pan with ghee or butter, add the shallot and let it caramelize until it gets slightly brown.

Step 4

Lower the heat and pour the eggs equally all over the pan. Don't rush it and don't try to cook it fast or it will end up being too crispy and dry.

Use a spatula to bring in the omelet from the sides towards the center for the first 30 seconds.

Step 5

Sprinkle with half of the grated cheese equally and let it cook for about a minute.

Take the pan from the heat and fold the omelet over in half.

Note:

For a dairy-free option, try different fillings such as sliced pepper, mushrooms, crispy bacon or wilted spinach.

Step 6

Sprinkle with the remaining cheese and place the pan in the oven for about 5 minutes.

Remove from the oven, place on a plate and garnish with fresh herbs. Cut in half and serve hot!

Suggestions

Perfectly cooked omelet should be crispy on the top and soft inside. Make sure you don't overcook it.

Orange & chocolate yogurt

Creamy Greek-style yogurt goes great with tangy orange and dark chocolate.

Time & Nutritional data (per serving)

Overall 5 mins   Hands on 5 mins

Total Carbs 16.5g   Fiber 3.8g

Net Carbs 12.7g   of which Sugar 12g

Protein 14.1g   Fat 24.7g   of which Saturated 13.7g

Energy 331kcal   carbs 15.4%   protein 17.1%   fat 67.5%

Sodium 5%RDA   Magnesium 13.9%RDA   Potassium 10.9%EMR

Ingredients  (makes 1 serving)

2⁄3 cup plain full-fat yogurt (~10% fat) or creamed coconut milk

160 g / 5.6 oz

1 tbsp ground flaxseed

7 g / 0.25 oz

1 square 90% dark chocolate

10 g / 0.35 oz

1⁄2 small orange

50 g / 1.8 oz

Step 1

Scoop the yogurt into a breakfast bowl and stir in a tablespoon of ground flaxseed.

Step 2

Grate the dark chocolate using the smallest holes of the grater.

Step 3

Peel the orange and divide into separate wedges. Peel the skin off using a small knife.

Step 4

Add the orange into the bowl with yogurt and sprinkle over with chocolate. Your breakfast is ready!

Suggestions

You can also use 70% chocolate but no less. I use 90% dark chocolate in this recipe. Beware that using chocolate with less cocoa content will increase the amount of net carbs!

Also, have a look at this chapter to learn why you may not need to count all the net carbs in yogurt.

Did you know…?

Don't imagine binging on white or milk chocolate will do you any good. These are full of sugar and hydrogenated fat, which is a lethal combination.

When it comes to raw cocoa and dark chocolate (70-100% of cocoa content), studies indicate some beneficial health effects such as suppressing the symptoms of migraines, supporting heart health, etc. (source: Wikipedia). Cocoa and dark chocolate also show antioxidant activity, which may play a role in reducing the risk of cancer. Chocolate is reputable for its aphrodisiac effects - these are mostly associated with the simple sensual pleasure of its consumption.

There is a simple rule about eating chocolate on low-carb diets - the more cocoa, the better (85-90% chocolate is a good compromise). Add it to hot porridge, yogurt or simply eat as a quick snack to satisfy your sweet tooth!

Pancetta-wrapped spicy asparagus

This is a staple keto-meal that requires only 5 ingredients. Enjoy by itself or as a side!

Time & Nutritional data (per serving)

Overall 25 - 30 mins   Hands on 5 mins

Total Carbs 9.5g   Fiber 5.1g

Net Carbs 4.4g   of which Sugar 4.6g

Protein 5.3g   Fat 38.6g   of which Saturated 13.6g

Energy 611kcal   carbs 4.5%   protein 5.5%   fat 89.9%

Sodium 193%RDA   Magnesium 8.6%RDA   Potassium 24.6%EMR

Ingredients  (makes 2 servings)

30 medium or 40 small spears asparagus, trimmed

480 g / 16.9 oz

30 slices Pancetta or bacon

450 g / 15.9 oz

2 tbsp ghee or butter, grass-fed, melted (or coconut oil)

30 g / 1.1 oz

1⁄4 tsp cayenne pepper or black pepper (or less to taste)

pinch of pink Himalayan or sea salt

Step 1

Preheat the oven to 400℉ / 200℃. Snip the woody ends off the asparagus spears.

Step 2

Place in a bowl, toss with melted ghee, sprinkle with cayenne pepper and salt (e.g. pink Himalayan).

Step 3

Take each spear (or two, depending on the size) and wrap them in a slice of Pancetta (or bacon).

Step 4

Place the spears on a rack and put in the oven. Bake for 20-25 minutes.

Step 5

When done, transfer to a serving plate and enjoy!

Suggestions

Try with Creamy scrambled eggs or Guacamole!

Parmesan mini cakes

Parmesan cakes are fluffy and very low in carbs - great for a quick snack!

Time & Nutritional data (per serving)

Overall 25 mins   Hands on 5 mins

Total Carbs 1.6g   Fiber 0.28g

Net Carbs 1.4g   of which Sugar 0.96g

Protein 7.7g   Fat 16.7g   of which Saturated 9.9g

Energy 191kcal   carbs 2.9%   protein 16.6%   fat 80.5%

Sodium 16.2%RDA   Magnesium 2.6%RDA   Potassium 3.4%EMR

Ingredients  (makes 4 servings)

2 large free-range eggs

100 g / 3.5 oz

3⁄4 cup grated parmesan cheese

45 g / 1.6 oz

1⁄2 cup full-fat cream (or coconut milk)

120 g / 4.2 oz

1⁄2 tsp xanthan gum or a paleo-friendly alternative (see suggestions)

1⁄4 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Preheat the oven to 300℉ / 150℃.

Using a whisk, mix the cream with xanthan gum.

Note:

Use a small sieve to slowly add xanthan gum while whisking to avoid lumps.

Step 2

Crack the (egg)s into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork.

Step 3

Add the egg(s) to the cream mixture and whisk into creamy batter.

Step 4

Add grated parmesan cheese and mix in well. Save a small amount of parmesan cheese for later.

Step 5

Spoon the mixture into muffin silicone forms equally. Do not overfill them. Place them in the oven in a water bath and bake for about 20 minutes.

Note:

Use silicone forms - these are easy to handle and the cakes are very easy to remove after they cool down.

What is a water bath? This recipe requires not only low heat but also moisture in the oven. The reason to use water bath is that it will prevent the cakes from cracking and drying on the top. Just place the filled silicone form in a baking tray, put it in the oven and add enough hot water into the tray.

Step 6

Remove the cakes from the oven and let them cool down.

After that, place them on a serving plate, sprinkle with the remaining of grated parmesan cheese and enjoy!

Suggestions

Xanthan gum and Guar gum are gluten-free thickeners often used in low-carb cooking instead of gluten. All the carbs in Xanthan gum come from fiber and you only have to use a very small amount. It gives a gummy texture and is also perfect for gravies, sauces, syrups, jams or even low-carb cheesecakes.

Although Xanthan gum and Guar gum are not paleo-friendly, some paleo fans use them because only a very small amount is needed. Also, there is no truly good substitute for it when used in baked goods. However, if you want to avoid it, you can try ground flaxseed, ground chia seeds or psyllium husk powder. Keep in mind you will need to use a relatively large amount (a tablespoon per serving).

Poached eggs on a bed of spinach

Poached eggs are easy & quick to make once you learn how to do them. Braised spinach adds heart-healthy potassium, magnesium and fiber.

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 15 mins

Total Carbs 6.4g   Fiber 3.4g

Net Carbs 3g   of which Sugar 1g

Protein 17g   Fat 22.3g   of which Saturated 10.9g

Energy 287kcal   carbs 4.3%   protein 24.3%   fat 71.4%

Sodium 28.3%RDA   Magnesium 32.9%RDA   Potassium 49.3%EMR

Ingredients  (makes 2 servings)

4 large free-range eggs

200 g / 7.1 oz

6 tbsp red wine vinegar

90 g / 3.2 oz

2 packets fresh spinach

300 g / 10.6 oz

2 tbsp butter, grass-fed (or ghee, coconut oil)

30 g / 1.1 oz

pinch of pink Himalayan or sea salt

freshly ground black pepper

Step 1

Fill a pot with water, add red wine vinegar, pinch of salt. Have the eggs ready at room temperature and crack them into separate cups. Bring to a boil.

Step 2

Meanwhile, wash and drain the spinach and place it in a hot pan greased with butter (or ghee). Stir frequently and cook shortly for a minute or two. When done, set aside.

Step 3

Once the water is simmering, slip the egg in the center lowering the cup a couple of inches into the water. Lower the heat to minimum and cook for 3 minutes. You can use a timer to prevent overcooking.

Note:

There have been many discussions on the best method of cooking poached eggs. Many insists on stirring the water vigorously to create a whirl and slipping the egg in the center. Others find it easier to skip the stirring. What is really important is that the water has to be simmering when you add the egg.

Step 4

Remove the egg from the hot water and place in a bowl with cold water for just about a minute. This will prevent the egg from further cooking. Then, drain on a kitchen towel.

Step 5

Place a form (round, square, etc.) on a serving plate and spoon some spinach in. If you don't have any form, just spoon it onto a serving plate.

Step 6

Place the eggs on the top of the spinach stack and remove the form.

Step 7

Season the eggs with some black pepper and serve immediately!

Suggestions

If you still struggle to cook poached eggs, try this:

Place the egg inside a thin plastic foil greased with a few drops of olive oil, twist it shut and lower it into the boiling water for 3 minutes. After that, place the bag into cold water for a while. It is very important to grease the bag before you put the egg in, otherwise it will get stuck.

Pork skewers

This recipe is very simple to cook and tastes fantastic! Just remember to marinate the meat for at least 8 hours.

Time & Nutritional data (per serving)

Overall 8 - 12 h   Hands on 20 mins

Total Carbs 1.4g   Fiber 0.33g

Net Carbs 1.1g   of which Sugar 0.45g

Protein 43g   Fat 72.5g   of which Saturated 19.4g

Energy 839kcal   carbs 0.51%   protein 20.8%   fat 78.7%

Sodium 57.7%RDA   Magnesium 11.8%RDA   Potassium 38.7%EMR

Ingredients  (makes 4 servings)

2.2 lb pork (preferably fatty shoulder), pastured

1000 g / 35.3 oz

2 cups extra virgin olive oil

440 g / 15.5 oz

juice from 2 lemons

96 g / 3.4 oz

2 tbsp balsamic vinegar

32 g / 1.1 oz

4 tbsp freshly chopped mint

4 tbsp freshly chopped oregano

2 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

First prepare the marinade for the meat.

Wash the mint and oregano and drain well. Chop the herbs and keep aside in a small bowl.

Step 2

Dice the pork into big square cubes. Place it in a medium bowl and pour the olive oil all over it.

Add the chopped herbs and season with balsamic vinegar. Season with salt and freshly ground black pepper to taste.

Step 3

Mix all the ingredients together and make sure the meat is submerged in oil. Let it rest in the fridge for 8-12 hours or overnight.

When the meat is ready, use the grill to preheat the oven to 480℉ / 250℃.

Note:

The meat will slightly change its color after you take it out from the fridge. This is perfectly normal and doesn't mean the meat is off. You can reuse the oil again for the same or similar recipe.

Step 4

Pierce the skewers through each meat cube and place them on a rack and in the oven.

Step 5

After about 10 minutes, turn each of the skewers on the other side and cook for another 5 minutes.

Step 6

When the meat is ready, place the skewers on a plate and serve hot!

Suggestions

Try with Mediterranean salad, Tzatziki, Juicy green beans or Quick green salad.

Did you know…?

Pork should be included in the diet of every meat-eating keto-dieter. The frequently asked question is whether or not pork is good for you. In most modern large farms, pigs are often fed the worst of foods, antibiotics and hormones. If you can, get organic pork from your local farm. Overall, pork is delicious, easy to cook and extremely keto-friendly due to higher level of fat and protein, while virtually zero in carbs! Fat just makes pork taste wonderful but you can always get it leaner.

Portobello mushroom salad

Try this amazing salad with aromatic mushrooms - they are sating, yet low in carbs!

Time & Nutritional data (per serving)

Overall 1 h   20 mins   Hands on 10 mins

Total Carbs 12.6g   Fiber 3.3g

Net Carbs 9.3g   of which Sugar 5.4g

Protein 4.7g   Fat 30.1g   of which Saturated 13.9g

Energy 324kcal   carbs 11.3%   protein 5.8%   fat 82.9%

Sodium 27.9%RDA   Magnesium 6%RDA   Potassium 44.1%EMR

Ingredients  (makes 2 servings)

4 medium Portobello mushrooms

300 g / 10.6 oz

6 tbsp red palm oil (or ghee)

78 g / 2.8 oz

1 tbsp balsamic vinegar

16 g / 0.56 oz

2 cloves garlic

6 g / 0.21 oz

2 tsp fresh rosemary (or half if dried)

4 cups rocket (arugula)

40 g / 1.4 oz

10 pieces chopped sun-dried tomatoes

30 g / 1.1 oz

1⁄2 tsp pink Himalayan or sea salt

Step 1

Clean the mushrooms and remove the stems using a small knife. You can keep the stems for other meals such as omelets.

Step 2

Prepare the dressing by mixing the red palm oil, mashed garlic, salt and balsamic vinegar, preferably organic.

Note:

Red palm oil naturally solidifies, so you may need to warm it up. Opt for an organic, unprocessed product harvested in West Africa from sustainable agriculture.

Step 3

Add finely chopped rosemary and mix well.

Step 4

Pour the mixture over the mushrooms and let stand for about an hour.

Step 5

Meanwhile, chop the sun-dried tomatoes into small pieces.

Step 6

Wash the rocket (arugula) and drain well. Spread it on a plate.

Step 7

Preheat the oven to 480℉ / 250℃ setting on grill. Place the mushrooms on a rack with the gills up under the grill for about 10 minutes. Do not discard the juices on top of the mushrooms.

Step 8

Place the mushrooms on top of the rocket, sprinkle with sun-dried tomatoes and garnish with fresh (or dried) rosemary.

Suggestions

Try with Pork skewers, Roasted lamb or just by itself.

Pumpkin & walnut muffins

These muffins are very low in carbs! You can enjoy them without any regrets.

Time & Nutritional data (per serving)

Overall 1 h   Hands on 30 mins

Total Carbs 6.1g   Fiber 2.2g

Net Carbs 3.9g   of which Sugar 1.3g

Protein 6.4g   Fat 11.4g   of which Saturated 2.4g

Energy 149kcal   carbs 10.9%   protein 17.8%   fat 71.3%

Sodium 5%RDA   Magnesium 7.7%RDA   Potassium 13.4%EMR

Ingredients  (makes 6 servings)

2 cups diced pumpkin (or pumpkin purée)

200 g / 7.1 oz

3 large free-range eggs

150 g / 5.3 oz

3 tbsp fine organic coconut flour or 6 tbsp desiccated coconut

36 g / 1.3 oz

1⁄2 cup walnut flour (ground walnuts)

50 g / 1.8 oz

1⁄2 tsp cinnamon

1⁄4 tsp nutmeg

1⁄4 tsp ground coves

1⁄2 vanilla bean (or unsweetened vanilla extract)

1⁄4 tsp baking soda

1⁄2 tsp cream of tartar

1⁄4 tsp pink Himalayan or sea salt

6 walnut halves

24 g / 0.85 oz

Optional ingredients  (makes 6 servings)

1⁄4 cup Erythritol or Swerve

+0.33g of net carbs per serving

40 g / 1.4 oz

Step 1

Wash and halve the pumpkin and remove the hard stem. With a spoon, scrape out the seeds and fiber from the center. Reserve the seeds for another use (you can dry-roast pumpkin seeds with a pinch of salt for a quick snack).

Cut the pumpkin roughly and place in a pot filled with water. Bring to a boil and cook until fork-tender.

Note:

You can also use prepared pumpkin purée. Just make sure there is no added sugar or other additives. Also, look for BPA-free products. Try easy Home-made Pumpkin Purée from my blog!

Step 2

Peel the pumpkin if needed and dice roughly. Some types of pumpkin such as Hokkaido don't need to be peeled.

Note:

There are other methods on how to cook pumpkin:

Microwave method:

Deseed and quarter the pumpkin. Place in a heat-proof container and microwave on high power for about 7 minutes per pound (~ 1⁄2 kg).

Baking method:

Preheat the oven to 350℉ / 175℃. Deseed and cut in quarters, place on a non-stick pan and cook for about 45-60 minutes until it's tender. When the pumpkin cools down, remove the roasted flesh using a spoon.

Step 3

When the pumpkin is tender, take of the heat, drain and place in a food processor. Blend until smooth.

Step 4

Meanwhile, preheat the oven to 350℉ / 175℃.

Grind the walnuts finely and place in a mixing bowl.

Add cinnamon, nutmeg, cloves, baking soda, cream of tartar, salt and desiccated coconut (or fine coconut flour). Remember, if you are cooking with fine coconut flour, add half the amount.

Note:

For starchy baking powder there is a great low-carb substitute. Use a mixture of baking soda and cream of tartar. You can find both at your local supermarket. This is how it works: To get 1 teaspoon of gluten-free baking powder, you need 1⁄4 a teaspoon of baking soda and 1⁄2 a teaspoon of cream of tartar. Instead of this mixture, you can also use gluten and aluminum free baking powder.

Step 5

In a separate bowl, whisk the eggs.

Step 6

Cut the vanilla pod and use the tip of a knife to scrape the tiny seeds from inside the bean pod.

Add them to the mixture together with puréed pumpkin, eggs and combine well.

Step 7 (optional)

Add Erythritol (or Swerve).

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 8

Start filling the muffin forms up to about 3⁄4 and top each one with half a walnut. Place in the oven and cook for 30-40 minutes. The exact time depends on the oven, just make sure the tops don't get burnt.

Note:

Silicone muffin forms are easy to handle and once the muffins cool down, it's very easy to remove them.

Step 9

When the muffins are cooked, remove from the oven and set aside to cool down. Enjoy!

Quick chocolate muffin

Everybody has sweet cravings every now and then. Why not make a low-carb treat in less than 10 minutes?

Time & Nutritional data (per serving)

Overall 5 - 10 mins   Hands on 5 - 10 mins

Total Carbs 12.2g   Fiber 6.7g

Net Carbs 5.5g   of which Sugar 2.3g

Protein 12.8g   Fat 28.7g   of which Saturated 15.5g

Energy 339kcal   carbs 6.6%   protein 15.5%   fat 77.9%

Sodium 9.4%RDA   Magnesium 20.5%RDA   Potassium 21.2%EMR

Ingredients  (makes 4 servings)

4 large free-range eggs

200 g / 7.1 oz

4 tbsp coconut oil

52 g / 1.8 oz

4 tbsp Erythritol or Swerve

40 g / 1.4 oz

20-40 drops liquid stevia (glycerite)

4 tbsp raw cacao powder

20 g / 0.71 oz

8 tbsp almond flour

64 g / 2.3 oz

4 tbsp fine organic coconut flour

48 g / 1.7 oz

1 tsp cinnamon

1 tsp cream of tartar

1⁄2 tsp baking soda

Optional ingredients  (makes 4 servings)

4 tbsp Crème fraîche (full-fat sour cream) or creamed coconut milk

+0.45g of net carbs per serving

60 g / 2.1 oz

4 squares 85% dark chocolate

+2g of net carbs per serving

40 g / 1.4 oz

Step 1

Crack the eggs into a bowl and beat using a hand whisk.

Step 2

Add melted coconut oil (or butter), Erythritol, stevia, cacao powder, coconut flour and almond flour, cinnamon, cream of tartar and baking soda.

Note:

You can use both coconut and almond flour or even just one of them. When substituting coconut flour for almond flour, use just a third of it.

Step 3

Mix well and spoon the mixture into small ramekins.

Step 4 (optional)

Top with dark chocolate chopped into small pieces. The smaller the better, as large pieces will drop to the bottom.

Step 5

Microwave for 60-90 seconds. Using a spatula, loosen the muffin from the edges and place on a serving plate. If you don't have a microwave oven, place in a regular oven preheated to 360℉ / 180℃ for about 15 minutes.

Suggestions

Try with full-fat soured cream or creamed coconut milk on top!

Quick green salad

Crunchy greens are full of vitamins and minerals and this salad is packed with them!

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 10 mins

Total Carbs 9g   Fiber 3.6g

Net Carbs 5.3g   of which Sugar 2.7g

Protein 4.9g   Fat 33.9g   of which Saturated 3.3g

Energy 344kcal   carbs 6.1%   protein 5.6%   fat 88.2%

Sodium 0.89%RDA   Magnesium 19.9%RDA   Potassium 16.1%EMR

Ingredients  (makes 2 servings)

2 cups iceberg lettuce

120 g / 4.2 oz

1 cup rocket (arugula)

10 g / 0.35 oz

2 cups green leaf lettuce

72 g / 2.5 oz

1⁄2 small red onion

20 g / 0.71 oz

2 tsp sunflower seeds

8 g / 0.28 oz

2 tsp pumpkin seeds

8 g / 0.28 oz

2 tsp sesame seeds

8 g / 0.28 oz

2 tsp flaxseed

8 g / 0.28 oz

4 tbsp flaxseed oil (or pumpkin oil)

52 g / 1.8 oz

juice from 1 lime

44 g / 1.6 oz

Optional ingredients  (makes 2 servings)

2-4 drops liquid stevia (glycerite)

+0.01g of net carbs per serving

Step 1

Wash all the greens and drain them well. Tear them in smaller pieces and put an a salad bowl. A salad spinner may be helpful for draining the greens after washing.

Chop the onion into thin rings and spread evenly over the greens.

Step 2

Add mixed seeds (sunflower, sesame, pumpkin and flaxseed). You don't need to have all of them just use the same amount of the ones you have. The effect on net carbs should be the same for this small amount.

Step 3

Now, prepare the dressing. Mix the lime and flaxseed oil in a small bowl.

Step 4 (optional)

Add liquid stevia.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 5

Pour the dressing over the salad evenly. Serve as a side or by itself!

Suggestions

This salad is very light and you can try it with Devilled mackerel or any other meat-based meal.

Quick prawn salad

Prawns are a good source of protein and taste great in this zesty salad!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 15 mins

Total Carbs 7.7g   Fiber 2.9g

Net Carbs 4.8g   of which Sugar 3.2g

Protein 31.3g   Fat 17.6g   of which Saturated 2.6g

Energy 317kcal   carbs 6.3%   protein 41.4%   fat 52.3%

Sodium 41.2%RDA   Magnesium 15.1%RDA   Potassium 37.9%EMR

Ingredients  (makes 2 servings)

7 oz king prawns, cooked

200 g / 7.1 oz

3.5 oz smoked wild salmon

100 g / 3.5 oz

2 cups cherry tomatoes

300 g / 10.6 oz

3 cups lettuce (e.g. Little Gem)

108 g / 3.8 oz

2 tsp Dijon mustard

10 g / 0.35 oz

2 tsp red (or white) wine vinegar

10 g / 0.35 oz

2 tbsp extra virgin olive oil

26 g / 0.92 oz

freshly ground black pepper

2 tbsp fresh dill

Optional ingredients  (makes 2 servings)

2-4 drops liquid stevia (glycerite)

+0.01g of net carbs per serving

Step 1

Start by washing and draining the lettuce. You can easily do it using a salad spinner.

Then, spread the leaves evenly in a salad bowl. Wash and halve the cherry tomatoes and add them to the bowl.

Step 2

Slice the smoked salmon into thin stripes and add them to the salad.

Step 3

If you are using cooked prawns, just add them to the salad. If you are using raw prawns, boil or roast them shortly and remove any hard parts.

Step 4

Now, prepare the dressing by mixing extra virgin olive oil, red wine vinegar and Dijon mustard.

Step 5 (optional)

Add liquid stevia and mix well.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 6

Wash and finely chop the dill and add to the mixture.

Step 7

Pour the dressing over the salad and season with freshly ground black pepper. Enjoy!

Quick spinach wraps

Delicious solution for a quick snack or appetizer. These wraps look great even for a party snack and your guests will love them!

Time & Nutritional data (per serving)

Overall 5 - 10 mins   Hands on 5 - 10 mins

Total Carbs 4.4g   Fiber 0.46g

Net Carbs 4g   of which Sugar 1.4g

Protein 45.6g   Fat 48g   of which Saturated 16.4g

Energy 636kcal   carbs 2.5%   protein 28.9%   fat 68.5%

Sodium 48.8%RDA   Magnesium 10.2%RDA   Potassium 9.4%EMR

Ingredients  (makes 4 servings)

24 big spinach leaves

40 g / 1.4 oz

24 slices Parma ham

320 g / 11.3 oz

2 fresh mozzarella balls (for salads)

400 g / 14.1 oz

4 tbsp basil pesto (home-made)

60 g / 2.1 oz

4 tbsp extra virgin olive oil

52 g / 1.8 oz

freshly ground black pepper

Step 1

Divide the Parma ham slices. Be careful not to tear them.

Note:

Genuine Parma Ham is characteristic due to its total lack of preservatives!

Step 2

Cut the mozzarella in bite-size pieces (6 pieces per serving) and place on top of each Parma Ham slice. Top with basil pesto. Make sure you have enough pesto for all the other wraps.

Note:

If the ham is too wide, just fold it in half lengthwise. If you cannot eat dairy, try oven-roasted tomatoes or mushrooms instead.

Step 3

Wrap the mozzarella in the Parma Ham.

Step 4

Take one larger spinach leaf, wrap it again and pierce the top of the leaf with the stalk to close it.

Toss with extra virgin olive oil and season with freshly ground black pepper. Enjoy!

Suggestions

Use young spinach leaves as these are not as bitter and are more suitable for salads and snacks like this one.

Red cabbage & blue cheese salad

This salad is great for sating your appetite and is packed with nutrients. It's slightly higher in carbs but is worth trying!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 20 mins

Total Carbs 21.5g   Fiber 5.5g

Net Carbs 16g   of which Sugar 11.4g

Protein 18g   Fat 56.6g   of which Saturated 14.8g

Energy 644kcal   carbs 9.9%   protein 11.2%   fat 78.9%

Sodium 63.4%RDA   Magnesium 17.8%RDA   Potassium 32.1%EMR

Ingredients  (makes 2 servings)

4 cups shredded red cabbage

280 g / 9.9 oz

2⁄3 small apple

100 g / 3.5 oz

1 cup crumbled blue cheese

120 g / 4.2 oz

4 tbsp whole walnuts

40 g / 1.4 oz

4 tbsp walnut oil (or extra virgin olive oil)

52 g / 1.8 oz

2 tbsp wine vinegar

30 g / 1.1 oz

1⁄2 tsp pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 2 servings)

2 apricots

+2.7g of net carbs per serving

60 g / 2.1 oz

Step 1

Wash the cabbage, green apple, apricot (if included) and drain well.

Note:

If you are trying to save some carbs, you can either avoid using the apple or apricot. Note that although apple has relatively more carbs, it is delicious and preferred in this recipe.

Step 2

Grate the cabbage thinly using a hand grater or food processor.

Step 3

Grate the apple using medium size holes on a hand grater and add to the bowl with cabbage.

Step 4 (optional)

Cut the apricot into small slices.

Step 5

Roughly crumble the blue cheese by hand.

Step 6

Now, prepare the dressing. Mix walnut oil, wine vinegar, salt and pepper in a bowl.

Note:

For delicious nutty taste, use oil from roasted walnuts. However, you can use any oil suitable for salads as the nutritional value is the same.

Step 7

Pour the dressing over the salad, add cheese and walnuts and top with sliced apricot (if used). Mix well and enjoy!

Suggestions

This salad is relatively high in carbs. Your net carbs limit should be at least 25-30g.

Red cabbage & zucchini pancakes

This vegetable meal is delicious, filling and great for meat-free breakfast!

Time & Nutritional data (per serving)

Overall 20 - 30 mins   Hands on 10 mins

Total Carbs 9.7g   Fiber 2.6g

Net Carbs 7.1g   of which Sugar 5.4g

Protein 15.1g   Fat 25.1g   of which Saturated 9.1g

Energy 321kcal   carbs 9%   protein 19.3%   fat 71.8%

Sodium 32.5%RDA   Magnesium 11.5%RDA   Potassium 31%EMR

Ingredients  (makes 2 servings)

2 small zucchini (courgette)

260 g / 9.2 oz

1 cup shredded red cabbage

80 g / 2.8 oz

2 small spring onions

20 g / 0.71 oz

4 large free-range eggs

200 g / 7.1 oz

2 cloves garlic

6 g / 0.21 oz

2 tbsp lard (or ghee, coconut oil)

30 g / 1.1 oz

2 tsp dried marjoram

1⁄2 tsp pink Himalayan or sea salt

2 lemon wedges for garnish

Step 1

Wash the cabbage and zucchini. Grate them thinly using a hand grater or food processor.

Step 2

Chop the spring onion and place it in a bowl with cold water.

Note:

All the dirt will settle on the bottom of the bowl. Take it out and drain well by placing on a paper tissue.

Step 3

Place all the vegetables in a bowl and add marjoram.

Crack the eggs and blend well with the mixture. Season with salt to taste.

Step 4

Heat the lard on a non-stick pan and scoop some of the mixture on the hot surface making 3-4 inch (~ 8-10 cm) pancakes.

Step 5

Cook it for about 5 minutes on medium heat until golden brown. Flip on the other side and cook for another 5 minutes.

Note:

This will make your pancakes crispy as the cabbage remains crunchy. If you wish them to be more tender, after you flip the pancakes on the other side, cover them with a lid and keep cooking on low heat for about 15 minutes. The cabbage will get tender.

Step 6

You may squeeze a bit of lemon juice on the top to add a bit more zesty taste. Serve hot!

Ribeye & wild mushroom sauce

Ribeye is one of the best cuts of beef. The extra fat makes it juicy, tender and more flavorful. Find out how to make your perfect steak.

Time & Nutritional data (per serving)

Overall 20 - 25 mins   Hands on 15 - 20 mins

Total Carbs 4g   Fiber 0.93g

Net Carbs 3.1g   of which Sugar 1.3g

Protein 49.7g   Fat 81.8g   of which Saturated 35g

Energy 948kcal   carbs 1.3%   protein 21%   fat 77.7%

Sodium 32.5%RDA   Magnesium 24.5%RDA   Potassium 62.8%EMR

Ingredients  (makes 2 servings)

2 medium ribeye steaks

500 g / 17.6 oz

2 tbsp umami paste

30 g / 1.1 oz

2 cups wild mushrooms, fresh

100 g / 3.5 oz

4 tbsp ghee or butter, grass-fed (or coconut oil)

60 g / 2.1 oz

4 tbsp heavy whipping cream (or coconut milk)

60 g / 2.1 oz

pinch of pink Himalayan or sea salt

freshly ground black pepper

Step 1

Allow the steak to sit at room temperature for 10-15 minutes. Using a paper towel, pat the excess blood off. Toss with some of the melted ghee (or butter, tallow, lard) and season with salt and pepper.

Note:

Make sure you season the steak after you toss is with oil. You don't want to wash the seasoning off.

You can try using tallow. It's one of the by-products when making Keto bone broth.

Step 2

Fry in a very hot heavy based pan greased with ghee over high heat for 2-4 minutes on each side to seal in the juices.

When you see the sides getting brown, it's time to flip it over. Keep some ghee aside for the mushroom sauce.

Note:

The exact time depends on the size of your steak. Small would take 2 minutes, while large up to 4 minutes to brown.

Step 3

Reduce to medium heat and continue to cook for further 4 minutes (rare), 7 minutes (medium), 11 minutes (well done). There is no need to turn the steak again.

Step 4

Remove the steak from the pan and allow it to rest in a warm place for 5-7 minutes. The steak will finish cooking as the temperature slowly goes down.

Note:

The best way to rest the steak is to fold it up in a parchment paper and then in a kitchen towel. This will keep it juicy and equally pink inside.

Step 5

While the steak is resting, you can prepare the mushroom sauce.

Clean the mushrooms and chop them into medium-sized pieces.

Step 6

Warm the remaining ghee (butter or tallow) and add the mushrooms. Cook on medium heat for 5 minutes.

Step 7

Add the umami paste and stir in well.

Step 8

Add cream (or coconut milk) and stir in well. Cook for one more minute and take off heat.

Step 9

Place the steak on a plate and top with the mushroom sauce. Serve immediately!

Suggestions

Try with Crispy marinated asparagus, Simple tomato & rocket salad, Cauliflower pesto mash or Zucchini patties.

Roasted butterfish with herbs

Incredibly quick and easy. Butterfish has a silky texture you will love!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 10 mins

Total Carbs 2g   Fiber 0.17g

Net Carbs 1.8g   of which Sugar 0.35g

Protein 35.1g   Fat 40.4g   of which Saturated 22.2g

Energy 514kcal   carbs 1.4%   protein 27.4%   fat 71.2%

Sodium 16.3%RDA   Magnesium 13.2%RDA   Potassium 39.2%EMR

Ingredients  (makes 4 servings)

4 large butterfish fillets

800 g / 28.2 oz

8 tbsp butter or ghee, grass-fed (or coconut oil)

120 g / 4.2 oz

4 cloves garlic

12 g / 0.42 oz

4 tsp freshly chopped thyme (or half if dried)

pinch of pink Himalayan or sea salt

juice from 1 lemon

48 g / 1.7 oz

Step 1

Start by seasoning the fresh (or defrosted) butterfish fillets with a bit of salt to taste and place them on a plate.

Step 2

Melt the butter, add the herbs and crushed garlic and mix everything together in a small bowl.

Step 3

Pour the butter mixture over the fish. Make sure to cover it completely.

Step 4

Heat a non-stick pan over medium heat and add the fish.

Roast for about 2-3 minutes on each side until cooked through and the fish gets a crispy golden texture. Make sure the fillet is thoroughly cooked by cutting into it. Cooked flesh will look opaque.

Step 5

Place the fish onto a serving plate and squeeze a bit of lemon over it. Serve hot!

Suggestions

Try butterfish with Grilled zucchini, Grilled root vegetables, Crispy marinated asparagus, Simple tomato & rocket salad or Shaved fennel salad.

Roasted lamb

Lamb is best when slow cooked. This meal is really worth all the effort!

Time & Nutritional data (per serving)

Overall 2 h   10 mins   - 2 h   35 mins   Hands on 10 mins

Total Carbs 3.4g   Fiber 0.42g

Net Carbs 3g   of which Sugar 1.2g

Protein 56.3g   Fat 56.2g   of which Saturated 30.4g

Energy 776kcal   carbs 1.6%   protein 30.3%   fat 68.1%

Sodium 61.6%RDA   Magnesium 20.5%RDA   Potassium 46.1%EMR

Ingredients  (makes 4 servings)

4 lamb legs (shank, weight excludes bones)

1200 g / 42.3 oz

4 cups vegetable stock (or bone broth), home-made

960 g / 33.9 oz

4 tbsp extra virgin coconut oil (or ghee, lard, etc.)

52 g / 1.8 oz

2 cups dry red wine

480 g / 16.9 oz

2 small red onions

80 g / 2.8 oz

4 medium spring onions

60 g / 2.1 oz

4 cloves garlic

12 g / 0.42 oz

4 tsp organic blackstrap molasses

28 g / 0.99 oz

4 tbsp fresh rosemary (or 4 tsp dried)

2 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Preheat the oven to 300℉ / 150℃. Season the lamb with rough sea salt and freshly ground black pepper.

Step 2

Using a sharp knife, slice the garlic, red onion and spring onion on a cutting board.

Step 3

Drizzle a non-stick cooking pan with coconut oil and place the lamb in it. Gently roast from all sides until slightly brown in color.

Step 4

Spread the chopped vegetables over the pan. Cook for about 5 minutes.

Step 5

Add 1-2 cups of hot water, red wine and cook for another 5 minutes.

Move everything into a baking pot and add vegetable stock or bone broth and water. The lamb should be submerged. Add blackstrap molasses and mix with the juices (or avoid if needed).

Step 6

Add a rosemary sprig and cover the baking pot with a lid. Place in the oven and cook for 1 3⁄4 hour.

Step 7

When the meat is soft, take the lid off, increase the temperature to 370℉ / 190℃ and cook for another 45 minutes.

When the meat is done, remove it from the oven.

Step 8

Transfer to a serving dish and pour a few tablespoons of the gravy over the meat.

Suggestions

Try with Grilled mushrooms, Grilled root vegetables, Quick green salad or Portobello mushroom salad.

Did you know…?

Lamb has many benefits for meat-eating keto-dieters. First of all, it's really delicious! Unlike beef, it's almost all fed on grass. Animals naturally fed on grass provide meat higher in omega-3 fatty acids which are often insufficient in modern diets. Another benefit is that there are no growth hormones used on lambs.

Certain parts of lamb need to be slow cooked in order to be tender (parts of leg and foreshank), while other (loins and ribs) are more tender and don't require slow cooking.

Based on the USDA Nutrient Data Laboratory, lamb is loaded with protein and is a great source of selenium, potassium, niacin and folate. It's high in monounsaturated fat (heart health), iron and zinc. Iron is needed for red blood cell production, while zinc strengthens our immune system and is essential for the production of healthy sperm in men.

Roasted red pepper & ricotta pesto

Home-made pesto is so much better than any of the ready-made products. This one is ideal as dip!

Time & Nutritional data (per 100g)

Overall 40 mins   Hands on 10 mins

Total Carbs 1.6g   Fiber 0.32g

Net Carbs 1.3g   of which Sugar 0.58g

Protein 1.8g   Fat 5.2g   of which Saturated 1.4g

Energy 58.9kcal   carbs 8.9%   protein 12.4%   fat 78.7%

Sodium 2.7%RDA   Magnesium 2.3%RDA   Potassium 2.4%EMR

Ingredients

1 cup ricotta cheese

120 g / 4.2 oz

1⁄2 cup grated parmesan cheese

30 g / 1.1 oz

1 large red pepper

150 g / 5.3 oz

1⁄4 cup cashew nuts

40 g / 1.4 oz

2 tbsp tomato purée, unsweetened

30 g / 1.1 oz

1 clove garlic

3 g / 0.11 oz

1 tsp dried oregano

1⁄4 cup extra virgin olive oil

55 g / 1.9 oz

1⁄4 tsp pink Himalayan or sea salt

Step 1

Preheat the oven to 340℉ / 170℃. Cut the pepper in quarters and place on a baking sheet or foil with the skin facing down. Roasting pepper works even if you place the whole pepper in (you just have to remove the seeds afterwards). Bake for about 30 minutes.

Step 2

When the pepper is ready, remove from the oven and keep aside to cool down. The skin may even look burnt but you will only use the flesh. Once cooled, peel the skin off.

Note:

You can also place the pepper into a heat-proof container and cook in a microwave for 5-8 minutes. When done, open the bag (be careful not to get burnt by hot vapor), leave to cool down and peel the skin off.

Step 3

Place the pepper in a bowl with olive oil, grate the parmesan cheese and mash the garlic. Mashing the garlic before blending is always best to avoid having any big pieces left in the pesto.

Step 4

Place everything in a food processor and blend until smooth.

Step 5

Use immediately or spoon the mixture in a glass jar, top with a bit of olive oil and seal properly with a lid.

Note:

This recipe makes about 430 g / 15.2 oz of pesto (28-30 tablespoons). There are 1.3 g net carbs per one tablespoon.

Suggestions

Try with meat, in salads or even as a dip with Nut crackers, Cauli-bread bites, Kalamata bread sticks or try as dip with freshly chopped vegetables!

You can keep your pesto in the fridge for up to a week or two if it's stored properly. It helps to pour a thin layer of olive oil on the top, as it keeps it fresh for longer. Whenever you use pesto, always remember to add a thin layer of olive oil on the top.

If you want to preserve home-made pesto for longer, freeze it in manageable portion sizes by putting it in an ice-cube tray and keep in the freezer for up to 6 months. Whenever you need to use it, just keep the required amount at room temperature until it melts.

Saffron "rice-stuffed" tomatoes

Cauli-rice could be used as a replacement in so many ways. This recipe is just one of many!

Time & Nutritional data (per serving)

Overall 45 mins   Hands on 20 mins

Total Carbs 20.4g   Fiber 6.6g

Net Carbs 13.8g   of which Sugar 11g

Protein 22.2g   Fat 32.8g   of which Saturated 12.5g

Energy 463kcal   carbs 12.6%   protein 20.2%   fat 67.2%

Sodium 29.9%RDA   Magnesium 21.4%RDA   Potassium 75.4%EMR

Ingredients  (makes 4 servings)

8 large beef tomatoes

1600 g / 56.4 oz

14 oz ground turkey

400 g / 14.1 oz

3 cups cauli-rice (recipe link below)

360 g / 12.7 oz

2 small white onions

120 g / 4.2 oz

8 tbsp fresh basil + more for garnish

8 tbsp fresh parsley

1 tsp saffron

4 tbsp butter, grass-fed or ghee (or coconut oil)

60 g / 2.1 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

extra virgin olive or coconut oil spray

Optional ingredients  (makes 4 servings)

4 cloves garlic

+0.93g of net carbs per serving

12 g / 0.42 oz

Step 1

You will need large tomatoes for this recipe. The best ones are beef tomatoes.

Cut the top off, leaving the stalk on, gently scoop the inside and place in a bowl. Be careful not to break them. Keep the tops for later.

Step 2

Using a sieve, separate the tomato juice from the solids and keep in a separate bowl.

The juice will be used to cook the cauli-rice, while the solids will be added to the meat mixture.

Step 3

Prepare the Cauli-rice. Place the required amount of fresh cauliflower into a food processor and pulse until "riced".

Place half of the butter in a non-stick pan and let it melt over medium heat. Add the cauli-rice and briefly roast while mixing.

Step 4

Pour in the tomato juice, season with salt and cook until the juices evaporate. When done, place in a bowl and set aside.

Step 5

Preheat the oven to 400℉ / 200℃.

Finely chop the onion. Heat the remaining butter in a non-stick pan, add the onion and garlic (if used) and cook until slightly browned.

Add the minced turkey and cook until no red parts appear.

Note:

You can save some extra carbs by using home-made garlic-flavored ghee instead of fresh garlic.

Step 6

Add the tomato solids that you previously reserved from scooping and mix in well.

Step 7

Add the saffron and turn the heat off. Transfer the cauli-rice mixture and freshly chopped herbs into the pan with meat.

Step 8

Using a small spoon, carefully fill each tomato with the mixture and close with the reserved tops.

Transfer to a greased baking dish, spray with some cooking oil and place in the oven for about 20 minutes.

Note:

If you have any meat mixture left, which depends on the size of the tomatoes, just add them to the baking dish and cook together with the stuffed tomatoes.

Step 9

Remove from the oven, carefully place on a serving plate, garnish with fresh basil and enjoy hot!

Salmon & spinach with lemon cream

How about creamy salmon with fresh spinach? This meal is packed with goodness!

Time & Nutritional data (per serving)

Overall 25 - 30 mins   Hands on 15 mins

Total Carbs 7.5g   Fiber 2g

Net Carbs 5.5g   of which Sugar 3g

Protein 48.3g   Fat 60.2g   of which Saturated 26.8g

Energy 768kcal   carbs 2.9%   protein 25.5%   fat 71.6%

Sodium 15.6%RDA   Magnesium 38.5%RDA   Potassium 67.7%EMR

Ingredients  (makes 4 servings)

4 large salmon fillets

800 g / 28.2 oz

8 cups fresh spinach

240 g / 8.5 oz

16 tbsp heavy whipping cream (or coconut milk)

240 g / 8.5 oz

juice from 2 lemons

96 g / 3.4 oz

4 tbsp pine nuts

60 g / 2.1 oz

4 tbsp fresh parsley

4 tbsp ghee or butter, grass-fed (or coconut oil)

60 g / 2.1 oz

pinch of pink Himalayan or sea salt

Step 1

Place the fresh or defrosted salmon fillets on a plate and season them with sea salt (or pink Himalayan salt) to taste.

Step 2

Wash the spinach and drain well on a paper tissue or in a lettuce strainer.

Step 3

Heat half of the ghee in a non-stick pan and put the salmon in it. Cook for about 4 minutes on each side until golden.

Step 4

Meanwhile, heat the rest of the ghee in another pan and add the spinach.

Cook for about 1 minute stirring once or twice. Add pine nuts, cook for another 30 seconds and then remove from the heat.

Step 5

Wash and chop the parsley.

Gently heat (do not boil!) cream with freshly squeezed lemon juice and parsley in a small pan. Reserve some lemon for garnish.

Step 6

Start serving - spoon the spinach on a plate and top with salmon. Pour the sauce over the fish and serve with a lemon wedge.

Suggestions

You can eat it by itself or with some more veggies such as Crispy asparagus.

Salmon patties

Salmon patties are soft inside and crispy on the outside. They are packed with healthy omega 3 fatty acids - great for weight loss!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 15 mins

Total Carbs 7g   Fiber 2.6g

Net Carbs 4.4g   of which Sugar 3g

Protein 61.6g   Fat 32.7g   of which Saturated 13.6g

Energy 612kcal   carbs 3.1%   protein 44.1%   fat 52.7%

Sodium 39.3%RDA   Magnesium 17.9%RDA   Potassium 47%EMR

Ingredients  (makes 4 servings)

4 medium salmon fillets

600 g / 21.2 oz

8 thin slices bacon (or 4 regular)

120 g / 4.2 oz

4 tbsp fresh dill

2 small red onions

80 g / 2.8 oz

2 green bell peppers

200 g / 7.1 oz

1 large free-range egg

50 g / 1.8 oz

2 tbsp fine organic coconut flour

24 g / 0.85 oz

2 tbsp lemon zest (~ 1 lemons, organic)

1 cup grated parmesan cheese (avoid for dairy-free)

60 g / 2.1 oz

2 cups crushed pork rinds

100 g / 3.5 oz

2 tbsp ghee or lard

30 g / 1.1 oz

freshly ground black pepper

1⁄2 tsp pink Himalayan or sea salt

Optional ingredients  (makes 4 servings)

1 small sweet potato

+4.3g of net carbs per serving

100 g / 3.5 oz

4 tbsp mayonnaise (home-made)

+0.09g of net carbs per serving

60 g / 2.1 oz

8 tbsp sour cream (dairy-free options below)

+0.69g of net carbs per serving

96 g / 3.4 oz

juice from 1 lemon

+0.79g of net carbs per serving

48 g / 1.7 oz

Step 1

First, prepare the "bread crumbs" by blending pork rinds. Be careful not to blend them into a paste. You only need to pulse the food processor two or three times.

Step 2

Remove the skin of the salmon.

Step 3 (optional)

Peel and cut the sweet potato into smaller pieces. Place in a heat-proof container and microwave for about 5-8 minutes. Alternatively, boil in salted water for 5 minutes.

Step 4

Place the salmon and sweet potato (if used) in a food processor and blend until desired consistency is reached (don't blend it too much, it should have some pieces left). Place in a mixing bowl.

Step 5

Finely chop the onion and transfer to a greased non-stick pan together with finely diced green pepper. Cook for about 5 minutes until slightly browned and then add to the mixture.

Step 6

Meanwhile, on another pan, roast the sliced bacon for about a minute or two until crispy. When done, also add to the mixture.

Top with fresh lemon zest, grated parmesan cheese (avoid for dairy-free option), coconut flour and half of the freshly chopped dill. Season with salt and pepper.

Step 7

Make small, palm-size patties and cover them in crumbled pork rinds from all sides.

Note:

If you don't have pork rinds, you can try ground flax meal, coconut flour or even more grated parmesan instead. If you are using parmesan, cook the patties in the oven at 400℉ / 200℃ for about 10 minutes using a non-stick tray. If you cook them in a pan, the cheese may get stuck.

Step 8

Preheat a large ceramic or other non-stick pan greased with lard or ghee on high heat. Turn the heat down to medium and place the patties on the pan. Cook for 2-3 minutes on each side or until golden brown.

Step 9

Transfer from the pan to a plate lined with paper towels. Optionally, serve with a dip made from mayonnaise, sour cream, freshly chopped dill and lemon juice. Enjoy!

Suggestions

For a dairy-free option, try with Marinara sauce, basil pesto, spicy chocolate BBQ sauce ketchup or just mayonnaise!

Sardines & avocado spicy wraps

Anyone can prepare this spicy sushi-style wrap - it's so easy and delicious. Even if you are not a sushi fan, this meal will nicely surprise you.

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 15 mins

Total Carbs 12g   Fiber 8.6g

Net Carbs 3.5g   of which Sugar 1.1g

Protein 25.1g   Fat 49.4g   of which Saturated 7g

Energy 571kcal   carbs 2.5%   protein 17.9%   fat 79.6%

Sodium 23.1%RDA   Magnesium 19.5%RDA   Potassium 48.8%EMR

Ingredients  (makes 4 servings)

4 cans sardines (weight excludes juices)

336 g / 11.9 oz

8 sheets nori seaweed

16 g / 0.56 oz

16 leaves green leaf lettuce

80 g / 2.8 oz

2 medium avocados

400 g / 14.1 oz

juice from 1 lime

44 g / 1.6 oz

2 tsp freshly chopped chili pepper

8 tbsp mayonnaise (home-made)

120 g / 4.2 oz

Step 1

Halve the avocado and peel the skin off. Wash and drain the lettuce and halve the lime.

Slice the avocado lengthwise and squeeze the lime over it to prevent the avocado from getting brown.

Step 2

Slice the chili pepper and chop it thinly. Add to a bowl with mayonnaise.

Step 3

Cut each nori sheet in half with-wise.

Step 4

Place the lettuce leaf on each half. Cut the lettuce to make it easier to fit if necessary. The leaf will prevent the nori sheet from getting too soggy.

Place a sardine on the leaf and top with the spicy mayonnaise. Add two slices of avocado.

Step 5

Fold the nori sheet starting from the bottom corner and then wrap the other longer side over the sardine and avocado mixture.

Step 6

Eat immediately. If you leave it for too long, the nori will get soft and soggy.

Suggestions

You can use green leaf salad or any other of this type. Note that if you use crunchy types such as iceberg lettuce or Little Gem lettuce, you may break the nori. Softer types are easier to handle.

Savory cheese pancakes

Pancakes don't always have to be sweet. Try this amazing recipe inspired by blini, the traditional Russian pancakes.

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 10 mins

Total Carbs 7g   Fiber 2.5g

Net Carbs 4.5g   of which Sugar 2.7g

Protein 26.5g   Fat 51.2g   of which Saturated 29.6g

Energy 609kcal   carbs 3.1%   protein 18.1%   fat 78.8%

Sodium 44.9%RDA   Magnesium 10.1%RDA   Potassium 14.1%EMR

Ingredients  (makes 2 servings)

4 large free-range eggs

200 g / 7.1 oz

2 tbsp fine organic coconut flour

24 g / 0.85 oz

1 cup grated parmesan cheese (avoid for dairy-free)

60 g / 2.1 oz

6 tbsp full-fat cream (or coconut milk)

90 g / 3.2 oz

2 tbsp fresh chives (or 2 tsp if dried)

2 tbsp fresh parsley (or 2 tsp if dried)

2 tbsp freshly chopped mint (or 2 tsp if dried)

2 tbsp ghee or butter, grass-fed (or coconut oil)

30 g / 1.1 oz

pinch of pink Himalayan or sea salt

freshly ground black pepper

Step 1

Wash, drain and finely chop all the herbs.

Note:

You can use any fresh or dry herbs you want. This is not going to affect the nutritional value.

Step 2

Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork.

Spoon in the fine coconut flour and whisk well.

Step 3

Add freshly chopped herbs. Pour in the cream (or coconut milk), add grated parmesan cheese and combine well.

Step 4

Grease a pan with ghee or butter and keep on low-medium heat.

Pour about 1⁄2 ladle of the mixture onto the hot pan surface to create a small pancake.

Step 5

Cook for about 5 minutes until the pancakes become half-firm and flip on the other side. Cook for another 1-2 minutes until golden brown.

Step 6

Place the pancakes onto a serving plate and garnish with fresh herbs. Enjoy hot!

Scotch eggs

Scotch eggs are a favorite British meal. Try this low-carb alternative made from quail eggs!

Time & Nutritional data (per serving)

Overall 40 mins   Hands on 20 mins

Total Carbs 6.3g   Fiber 0.93g

Net Carbs 5.3g   of which Sugar 2.6g

Protein 59.2g   Fat 54.2g   of which Saturated 20g

Energy 779kcal   carbs 2.9%   protein 31.8%   fat 65.4%

Sodium 62.6%RDA   Magnesium 17.1%RDA   Potassium 44.6%EMR

Ingredients  (makes 4 servings)

28 oz minced beef, grass-fed

800 g / 28.2 oz

4 large free-range eggs

200 g / 7.1 oz

32 quail eggs or 8 regular eggs

288 g / 10.2 oz

3 tbsp cider vinegar

180 g / 6.3 oz

4 tsp Worcestershire sauce

24 g / 0.85 oz

4 tsp fish sauce

24 g / 0.85 oz

2 shallots

60 g / 2.1 oz

8 tbsp fresh parsley

4 cloves garlic

12 g / 0.42 oz

1 tsp paprika

2 cups crushed pork rinds

100 g / 3.5 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Preheat the oven to 350℉ / 175℃.

First, prepare the quail eggs. Add 3 tablespoons of vinegar into a small pot of cold water. Gently submerge the eggs in the water. Bring the water to boil and reduce the heat to minimum. Simmer the eggs for 3 minutes.

Note:

These eggs are smaller than chicken eggs and you won't need to cook them for long. Make sure you handle them carefully - they break easily.

Step 2

Place the eggs in a bowl of cold water. Leave them in for a few minutes to cool down and add more cold water if necessary.

Step 3

Roll the eggs on the counter, cracking the shell all over. Peel them carefully and rinse with water to remove any little bits of shell and set aside.

Step 4

Place the meat in a bowl with finely chopped shallot and parsley.

Spice up with mashed garlic, red paprika, fish sauce and Worcestershire sauce. Season with salt and pepper.

Step 5

Mix everything well with a fork or your hand. Divide the meat to as many parts as you need, so you don't end up with spare eggs.

Flatten the meat and create hand-size burgers. Place the egg in the middle and wrap the meat all over it. Make sure the egg is covered completely.

Step 6

Crack the chicken egg(s) into a bowl and whisk well with a fork. Dip each "meatball" into the egg.

Step 7

Place the "meatballs" into the pork rind mixture and roll it all over.

Note:

Pork rinds are made from dehydrated pork skin. You can buy them ready-made or do them yourself at home from pork pellets. Keep an eye on the content and avoid any unnecessary additives. Just crush them and use instead of bread crumbs.

If you don't have pork rinds, you can try ground flax meal, coconut flour or even grated parmesan cheese instead!

Step 8

Place the "meatballs" into a baking dish and in the oven. Bake for about 30 minutes.

Place on a serving plate and serve hot!

Suggestions

Try with Spiced broccoli or Quick green salad or just by itself.

Shaved fennel salad

Delicate and sweet flavored fennel bulb commonly features in Mediterranean cuisine. Enjoy this juicy salad!

Time & Nutritional data (per serving)

Overall 45 mins   Hands on 15 mins

Total Carbs 14.8g   Fiber 4.4g

Net Carbs 10.3g   of which Sugar 5.8g

Protein 4.5g   Fat 33.5g   of which Saturated 0.61g

Energy 371kcal   carbs 11.5%   protein 5%   fat 83.6%

Sodium 27.8%RDA   Magnesium 17.4%RDA   Potassium 41.3%EMR

Ingredients  (makes 2 servings)

2 small fennel

150 g / 5.3 oz

2 small zucchini (courgette)

260 g / 9.2 oz

1 cup rocket (arugula)

10 g / 0.35 oz

1 cup chopped green leaf lettuce

36 g / 1.3 oz

4 tbsp pistachio oil (or extra virgin olive oil)

52 g / 1.8 oz

juice from 1⁄2 orange

43 g / 1.5 oz

2 tsp fresh dill (or half if dried)

juice from 1⁄2 lime

22 g / 0.78 oz

1⁄2 tsp pink Himalayan or sea salt

2 tbsp pine nuts

20 g / 0.71 oz

Step 1

First, prepare the ingredients for the dressing by halving the orange and lime.

Step 2

Wash, drain and chop the dill thinly.

Step 3

Squeeze the orange and lime and mix in a bowl with pistachio oil, dill and salt.

Note:

Pistacchio oil from roasted pistachios has a distinctive nutty flavor and goes best with this salad. However, you can use any oil suitable for salads as the nutritional value is the same.

Step 4

Wash and drain the zucchini and fennel bulb. Cut the hard bottom of the fennel bulb.

Remove the outer stained leaves of the root or peel them with a peeler.

Note:

If you get a fennel that has fronds on the top, cut it off - it is not edible and will not be used for the salad. These green parts look like dill and you can keep them aside and use them as a garnish.

Step 5

Remove all the green stalks and cut the bulb in half. Cut the hard center out.

Step 6

Grate the fennel thinly into a bowl using a hand grater. If you don't have one, use a knife and cut it very thinly.

Step 7

Use a mandolin hand slicer to cut the zucchini thinly. If you don't have one, just use a knife.

Add the zucchini to the fennel slices and pour over the dressing.

Step 8

Place pine nuts on a hot non-stick pan and roast for a minute or two.

Step 9

Wash all the greens and drain well on a paper tissue or using a lettuce strainer. Chop or tear the lettuce into bite-size pieces.

Add the greens into the bowl with zucchini and fennel and sprinkle with roasted pine nuts.

Suggestions

Eat by itself or as a side with meat such as Pork skewers or Roasted butterfish with herbs.

Simple frittata

Frittata is a simple and quick traditional Italian dish that's worth trying.

Time & Nutritional data (per serving)

Overall 45 mins   Hands on 20 mins

Total Carbs 17.8g   Fiber 5.7g

Net Carbs 12g   of which Sugar 6.7g

Protein 30.9g   Fat 45.5g   of which Saturated 23.1g

Energy 592kcal   carbs 8.3%   protein 21.3%   fat 70.4%

Sodium 63.9%RDA   Magnesium 17.9%RDA   Potassium 59.4%EMR

Ingredients  (makes 4 servings)

8 large free-range eggs

400 g / 14.1 oz

1 1⁄3 small broccoli

400 g / 14.1 oz

1 small cauliflower

400 g / 14.1 oz

4 cups sliced white mushrooms

280 g / 9.9 oz

8 thin slices bacon (or 4 regular)

120 g / 4.2 oz

4 medium spring onions

60 g / 2.1 oz

1 cup crumbled/grated blue cheese (avoid for dairy-free)

120 g / 4.2 oz

8 tbsp heavy whipping cream (or coconut milk)

120 g / 4.2 oz

2 cloves garlic

6 g / 0.21 oz

2 tbsp ghee (garlic or plain) or butter, grass-fed (or coconut oil)

30 g / 1.1 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Preheat the oven to 350℉ / 180℃. Dice the onion and garlic and slice the mushrooms.

Step 2

Meanwhile, wash the broccoli and cauliflower and cut them in bite-size pieces.

Step 3

Cut the bacon into small stripes and place on a heavy bottom pan greased with ghee (or butter) stir frequently for about 5 minutes to avoid burning.

Step 4

Add the garlic, spring onion and cook for about a minute. Then, add the sliced mushrooms and cook for another 3 minutes.

Add the broccoli and cauliflower. Cook for another 5 minutes and then take off the heat.

Lay a baking sheet inside a cake pan. Spread the mixture from the pan over base of lined cake pan.

Step 5

Whisk the eggs with full-fat cream (or coconut milk) in a bowl using a fork or hand whisk. Season with salt and freshly ground black pepper.

Step 6

Grate the blue cheese using medium-sized holes of a grater or just crumble using hands if you wish the cheese to be more coarse.

Spread the blue cheese over equally.

Step 7

Pour in the whisked egg mixture.

Step 8

Bake for about 25 minutes until golden brown. Enjoy hot!

Suggestions

Looking for more recipes? Try Easter Frittata from my blog!

Did you know…?

Cauliflower belongs to the family of cruciferous vegetables. It's nutritional value and health effects are often underestimated. Like broccoli, it deserves to be mentioned as a cancer fighter. It's an excellent source of folate and vitamin C and therefore strengthens the immune system. Another great fact about cauliflower is that is has the ability to decrease cholesterol, particularly "bad" LDL.

Like other cruciferous vegetables, cauliflower has a negative effect on the thyroid function when eaten raw. Therefore it's recommended that it is cooked or steamed especially for people with thyroid problems.

Cauliflower tastes similar to potatoes and is often used as a replacement in low-carb diets. For examples of recipes using cauliflower instead of potatoes, see Broccoli & cauliflower purée and Traditional Czech "Potato" salad.

Simple grilled trout

Trout is a delicious fish that doesn't need any complex preparation. Serve with vegetables for a healthy, filling lunch or dinner.

Time & Nutritional data (per serving)

Overall 25 mins   Hands on 5 mins

Total Carbs 3g   Fiber 0.62g

Net Carbs 2.4g   of which Sugar 0.44g

Protein 63.5g   Fat 43.1g   of which Saturated 6.6g

Energy 661kcal   carbs 1.5%   protein 39%   fat 59.6%

Sodium 8.8%RDA   Magnesium 30.2%RDA   Potassium 83.3%EMR

Ingredients  (makes 4 servings)

4 medium trouts, cleaned

1200 g / 42.3 oz

8 tbsp basil pesto (home-made)

120 g / 4.2 oz

4 tbsp extra virgin olive oil

52 g / 1.8 oz

4 cups watercress for garnish

160 g / 5.6 oz

Step 1

Preheat the oven to 400℉ / 200℃. Clean the fish from all the organs.

Note:

If for any reason you can't handle a fish with head and bones, ask your local fishmonger to cut the trout in boneless fillets or remove the parts you don't like.

Step 2

Fill each trout with basil pesto.

Step 3

Place the trout onto a rack, toss with extra virgin olive oil and bake for 20 minutes or until soft and crisp.

Step 4

Garnish with watercress and serve hot!

Suggestions

Try with Spiced broccoli, Juicy green beans or Quick green salad

Simple tomato & rocket salad

So quick, simple & keto-friendly. Perfect as a side or as a quick snack!

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 10 mins

Total Carbs 6g   Fiber 2.4g

Net Carbs 3.6g   of which Sugar 3.1g

Protein 2.1g   Fat 26.7g   of which Saturated 3.7g

Energy 262kcal   carbs 5.5%   protein 3.1%   fat 91.4%

Sodium 26.4%RDA   Magnesium 5.4%RDA   Potassium 16.4%EMR

Ingredients  (makes 2 servings)

1 cup cherry tomatoes

150 g / 5.3 oz

3 cups rocket (arugula)

60 g / 2.1 oz

1 small red onion

40 g / 1.4 oz

4 tbsp drained canned capers

40 g / 1.4 oz

4 tbsp extra virgin olive oil

52 g / 1.8 oz

2 tbsp fresh basil (or 2 tsp dried)

Step 1

Wash the rocket and drain well on a paper tissue or in a lettuce strainer. Place it on a serving plate or into a serving bowl.

Wash, drain and halve the tomatoes. Add them into the bowl with the rocket.

Step 2

Chop the onion and fresh basil thinly and add to the bowl. Top with capers and toss with olive oil. Enjoy!

Suggestions

Serve with Devilled mackerel, Roasted butterfish with herbs or just by itself!

Slow-cooked rabbit in wine

Meltingly soft rabbit slow-cooked in fresh herbs. This is the ultimate autumn recipe!

Time & Nutritional data (per serving)

Overall 2 h   30 mins   Hands on 15 mins

Total Carbs 4.4g   Fiber 1g

Net Carbs 3.4g   of which Sugar 0.38g

Protein 41.3g   Fat 29.6g   of which Saturated 13.1g

Energy 477kcal   carbs 3%   protein 37.1%   fat 59.9%

Sodium 36%RDA   Magnesium 13.2%RDA   Potassium 45.1%EMR

Ingredients  (makes 4 servings)

4 large rabbit legs (weight excludes bones)

800 g / 28.2 oz

4 cloves garlic

12 g / 0.42 oz

4 cups vegetable stock (or bone broth), home-made

960 g / 33.9 oz

4 medium spring onions

60 g / 2.1 oz

2 cups dry red wine

480 g / 16.9 oz

4 tbsp red palm oil (or ghee, lard)

52 g / 1.8 oz

8 bay leaves (fresh or dried)

4 tsp fresh rosemary

2 tbsp fresh thyme

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Preheat the oven to 300℉ / 150℃. You'll need home-made vegetable stock or bone broth.

Chop and clean the spring onion.

Note:

For the stock, use root vegetables and add herbs of choice such as parsley, cloves, thyme or bay leaf. If you get a ready-made stock, just make sure there is no sugar or unwanted preservatives.

Step 2

Season the rabbit with rough sea salt and freshly ground black pepper.

Step 3

Drizzle a non-stick pan with red palm oil and place the spring onion in it.

Note:

If you use red palm oil, opt for an organic, unprocessed product harvested in West Africa from sustainable agriculture.

Step 4

Place the rabbit legs in the pan and roast from all sides until slightly brown in color. Then, add the mashed garlic in.

Pour in the red wine and the vegetable stock.

Step 5

Add fresh (or dried) rosemary, thyme and bay leaf and season with salt to taste. Cover with a lid and place the rabbit in the oven. Cook for about 1 3⁄4 hours.

Step 6

When the meat is soft, take the lid off, increase the temperature to 370℉ / 190℃ and cook for another 30 minutes.

When the meat is done, remove it from the oven.

Step 7

Transfer to a serving dish and pour a few tablespoons of the gravy over the meat.

Suggestions

Serve with Crispy greens with home-made mayo, Grilled root vegetables, Juicy green beans or Goat cheese salad.

Smoked salmon & avocado salad

Smoked salmon is amazing with avocado and greens. Increase your potassium intake with this salad!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 15 mins

Total Carbs 12.5g   Fiber 7.7g

Net Carbs 4.8g   of which Sugar 2.1g

Protein 21.7g   Fat 44.1g   of which Saturated 6.6g

Energy 517kcal   carbs 3.8%   protein 17.2%   fat 78.9%

Sodium 38%RDA   Magnesium 16.3%RDA   Potassium 41.5%EMR

Ingredients  (makes 2 servings)

7 oz smoked wild salmon

200 g / 7.1 oz

6 cups rocket

60 g / 2.1 oz

1 medium avocado

200 g / 7.1 oz

2 small spring onions

20 g / 0.71 oz

juice from 1⁄2 lemon

24 g / 0.85 oz

4 tbsp mayonnaise (home-made)

60 g / 2.1 oz

juice from 1⁄2 lime

22 g / 0.78 oz

1 tsp lime zest (organic)

Step 1

Wash and drain the rocket and spread it in a salad bowl.

Wash and chop the parsley and spring onion and add them to the bowl.

Step 2

Peel the avocado, remove the seed and cut it into thin stripes. Squeeze some lemon over it to prevent the avocado from getting brown.

Step 3

Slice the smoked salmon and add it to the bowl with avocado.

Step 4

Now, prepare the dressing by mixing mayonnaise with lime zest and lime juice.

Step 5

Pour the dressing over the salad and enjoy!

Spiced broccoli

If you like Asian cuisine, you will love this recipe. It has all the taste - sweet, sour, hot, savory!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 10 mins

Total Carbs 13.6g   Fiber 4.2g

Net Carbs 9.4g   of which Sugar 3.2g

Protein 4.6g   Fat 26.6g   of which Saturated 3.8g

Energy 294kcal   carbs 12.8%   protein 6.3%   fat 81%

Sodium 2.2%RDA   Magnesium 9%RDA   Potassium 26.7%EMR

Ingredients  (makes 4 servings)

2 small broccoli

600 g / 21.2 oz

2 tsp freshly chopped chili pepper

2 tbsp fresh ginger

12 g / 0.42 oz

4 cloves garlic

12 g / 0.42 oz

juice from 2 limes

88 g / 3.1 oz

8 tbsp sesame oil (or extra virgin olive oil)

104 g / 3.7 oz

Step 1

Heat your steamer and break the broccoli into small florets. Slice the stalks into bite-size pieces. Place the broccoli into the steamer for about 5-8 minutes until the stalks are slightly tender (but not overcooked!).

Note:

If you don't have a steamer, use a large pot, fill it with water to about 1⁄3 and bring to a boil. Place a colander inside the pot, put the broccoli in and cover with a lid or a foil.

Step 2

Meanwhile, prepare the dressing. Peel and grate the ginger root and the garlic thinly. Chop the chili pepper thinly and halve the lime.

Step 3

Squeeze the lime juice into a small bowl, add sesame oil, balsamic vinegar and all the ingredients from the previous step.

Step 4

Place the steamed broccoli onto a serving plate and pour the dressing over it equally.

Suggestions

Serve with Simple grilled trout, Thai-style chicken in "peanut" sauce or any other meat-based meal.

Spiced cranberry relish

Cranberry relish goes great with meat, Greek yogurt or low-carb pancakes!

Time & Nutritional data (per 100g)

Overall 15 mins   Hands on 5 mins

Total Carbs 2.4g   Fiber 0.89g

Net Carbs 1.5g   of which Sugar 0.87g

Protein 0.07g   Fat 0.02g   of which Saturated 0g

Energy 8.7kcal   carbs 92.7%   protein 4.2%   fat 3.1%

Sodium 0.02%RDA   Magnesium 0.29%RDA   Potassium 0.77%EMR

Ingredients

3 cups fresh cranberries

300 g / 10.6 oz

1⁄2 cup Erythritol or Swerve

80 g / 2.8 oz

10-15 drops liquid stevia (glycerite)

juice from 1⁄2 lime

22 g / 0.78 oz

1 tsp cinnamon or 1 tsp vanilla (~ 2 vanilla beans)

2-3 tbsp still water

Step 1

Place the cranberries into a food processor and pulse once or twice just to chop them roughly.

Step 2

Place them in a pot, squeeze in the lime juice, add cinnamon (or vanilla) and water and gently simmer for about 5 minutes with the lid on.

Then, remove the pan from the heat and stir in the Erythritol and stevia.

Step 3

When done, place in a glass jar and let it cool down to room temperature. Store in the fridge for up to 14 days. To keep it for longer, preserve or keep in freezer for up to 6 months.

Note:

This recipe makes about 400 g / 14 oz of cranberry relish (20 tablespoons). There is 1.3 g net carbs per one tablespoon.

Suggestions

Try with other spices such as 1⁄4 tsp ground cloves, allspice, nutmeg or orange peel! Use with meat or as regular fruit jam, on top of French breakfast bun, Tender venison steaks, with cheese or in smoothies.

Spiced lemonade

A great refreshment not just for the hot days!

Time & Nutritional data (per serving)

Overall 10 mins   Hands on 10 mins

Total Carbs 2.1g   Fiber 0.39g

Net Carbs 1.7g   of which Sugar 0.88g

Protein 0.20g   Fat 0.06g   of which Saturated 0.01g

Energy 8.6kcal   carbs 83.9%   protein 9.8%   fat 6.3%

Sodium 2.4%RDA   Magnesium 1.6%RDA   Potassium 2.2%EMR

Ingredients  (makes 1 serving)

2 slices orange

30 g / 1.1 oz

2 slices lemon

15 g / 0.53 oz

2 slices ginger root

5 g / 0.18 oz

1 cup ice

1 cup sparkling water

Optional ingredients  (makes 1 serving)

2-3 drops liquid stevia (glycerite)

+0.02g of net carbs per serving

Step 1

For this simple soft drink, you will need orange, lemon, fresh ginger root, ice, soda and stevia.

Step 2

Slice the orange, lemon and ginger into about 1⁄4 inch (~ 1⁄2 cm) slices.

Step 3

Place the sliced ingredients into a serving glass. Press and twist with a muddler or the handle of a wooden spoon. Press enough to release some of the juices, but don't pulverize the fruit into pieces. Add ice to 3⁄4 of the glass and fill it with soda water.

Step 4 (optional)

Add liquid stevia.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 5

Enjoy!

Spiced nuts

Still can't give up sweet roasted nuts? Try this savory alternative and you will be nicely surprised!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 15 mins

Total Carbs 12.2g   Fiber 6.6g

Net Carbs 5.6g   of which Sugar 2.5g

Protein 10.5g   Fat 47.6g   of which Saturated 10.8g

Energy 488kcal   carbs 4.6%   protein 8.6%   fat 86.9%

Sodium 25.4%RDA   Magnesium 30.4%RDA   Potassium 19.3%EMR

Ingredients  (makes 4 servings)

8 tbsp whole hazelnuts

80 g / 2.8 oz

8 tbsp whole walnuts

80 g / 2.8 oz

8 tbsp whole almonds

80 g / 2.8 oz

4 tbsp butter or ghee, grass-fed (or coconut oil)

60 g / 2.1 oz

1 tsp nutmeg

1 tsp fresh orange peel, organic

1 tsp fresh ginger root

1 tsp cinnamon

1 tsp pink Himalayan or sea salt

6 g / 0.21 oz

Step 1

Mix hazelnuts, walnuts and almonds in a bowl.

Preheat the oven to 375℉ / 190℃. Place a baking sheet on a baking tray and spread the nuts on the top. Roast for about 10 minutes. Make sure they don't get burnt.

Note:

These types of nuts work best but some of you may prefer different kinds. Just be aware that the net carbs content that will change if you use nuts high in carbs such as pistachios and cashews.

Step 2

Grate the nutmeg, ginger and orange zest and place with the rest of spices on a plate.

Step 3

When the nuts are roasted, take them from the oven. Now, melt the butter in a pan on medium heat.

Step 4

When it begins to brown, add the spices, salt and stir well.

Step 5

Add nuts to the pan and mix well.

Serve immediately or let it cool down and keep in an airtight container for up to a week (if you use ghee) or in the fridge (if you use butter).

This snack is easy and quick to make. You can put it in a small container and take to work or when travelling.

Suggestions

Soaked nuts have more health benefits. You may want to try soaking before roasting them. They are better digested and the nutrients are better absorbed. See how to soak nuts here.

Spicy chocolate BBQ sauce

Bored of regular BBQ sauce? This sweet and spicy chocolate sauce could be used as marinade for meat or as dip with Low-carb fries!

Time & Nutritional data (per 100g)

Overall 10 mins   Hands on 10 mins

Total Carbs 2.4g   Fiber 0.80g

Net Carbs 1.6g   of which Sugar 0.74g

Protein 0.48g   Fat 1.9g   of which Saturated 1.1g

Energy 25.8kcal   carbs 24.7%   protein 7.5%   fat 67.8%

Sodium 8.7%RDA   Magnesium 1.9%RDA   Potassium 3.7%EMR

Ingredients

1 cup ketchup (home-made)

240 g / 8.5 oz

2 tbsp apple cider vinegar

30 g / 1.1 oz

2 tbsp coconut aminos (or fish sauce or soy sauce)

30 g / 1.1 oz

2 tbsp cocoa (cacao) powder

10 g / 0.35 oz

2 cloves garlic

6 g / 0.21 oz

2 tbsp Erythritol, Swerve or more stevia (10-15 drops)

20 g / 0.71 oz

5-10 drops liquid stevia (glycerite)

2 tsp paprika (regular or smoked)

1 tsp chili powder (mild or hot)

2 tbsp butter, grass-fed or ghee (or coconut oil)

30 g / 1.1 oz

1⁄2 tsp smoked salt

Step 1

Weigh or measure all the ingredients carefully. Peel and mash the garlic. Place everything into a sauce pan and cook for 5-10 minutes.

Note:

Coconut aminos is a healthier alternative to soy sauce and is recommended as a healthy soy sauce substitute on paleo diets.

Step 2

Done! Place in a glass jar and keep in the fridge up to a month.

Note:

This recipe makes about 370 g / 13 oz of BBQ sauce (24-26 tablespoons). There is less than 1 g net carbs per one tablespoon.

Suggestions

You can adjust the spiciness by using either mild or extra hot chili powder. Try with meat such BBQ Pork Ribs!

Did you know…?

Coconut aminos is made of coconut blossoms and it's a healthier alternative to soy sauce. It's gluten-free, has low GI and is nutrient rich (vitamins, minerals and amino acids). While it doesn't taste exactly like soy sauce, it's quite similar and can be used as soy sauce substitute in most meals. You can easily find it on-line.

What is the deal with soy products? Soy products should be eaten in moderation and some of them avoided completely. Unfortunately, most soy products come from GMO soy beans and it's still not clear what the long-term health effects of genetic modification are. For this reason, it's better avoided.

There are fermented and unfermented soy products. Unfortunately, the majority of soy products consumed are unfermented and should be avoided completely. On top of that, most of these products are processed and contain unnecessary additives. Even if you manage to get a GMO-free soy product, there are hundreds of studies proving that consuming unfermented soy products such as soy milk or soy cheese is linked to many negative health effects. For example, it has been linked to cancer, impaired thyroid function and many other.

The fermented ones, such as natto, soy sauce or tempeh, have been a part of Asian cuisine for centuries and have actually been linked to many positive health effects.

However, this doesn't mean you should eat them freely. Whether you are soy intolerant, have thyroid disorder or follow a paleo life-style, you should avoid most soy products. However, if you are healthy and decide to use soy products, get one that is made of non-GMO fermented unprocessed soy and is gluten-free. Edamame beans in their unprocessed form are also an option.

Spicy Thai prawn soup

If you are a real lover of spicy Thai cuisine, this soup is a perfect match for you!

Time & Nutritional data (per serving)

Overall 30 mins   Hands on 20 mins

Total Carbs 12.1g   Fiber 1.6g

Net Carbs 10.5g   of which Sugar 5.2g

Protein 35.9g   Fat 3g   of which Saturated 0.52g

Energy 215kcal   carbs 19.7%   protein 67.5%   fat 12.9%

Sodium 154%RDA   Magnesium 35.2%RDA   Potassium 42.9%EMR

Ingredients  (makes 4 servings)

21.2 oz prawns, cooked

600 g / 21.2 oz

6 cups sliced white mushrooms

420 g / 14.8 oz

4 tbsp tomato purée, unsweetened

60 g / 2.1 oz

12 slices ginger root

40 g / 1.4 oz

2 lemongrass stalks

20 g / 0.71 oz

juice from 2 limes

88 g / 3.1 oz

juice from 2 lemons

96 g / 3.4 oz

4 cloves garlic

12 g / 0.42 oz

8 tbsp fish sauce

144 g / 5.1 oz

4 lime leaves

4 tsp freshly chopped chili pepper

4 tbsp fresh coriander (cilantro)

Step 1

You will need fresh cilantro, ginger root, chili pepper, lime leaf, lemon, lemongrass and lime. Start with bringing water to boil on medium heat (about 2 cups per serving).

Step 2

Roughly chop the lemongrass (1-2 inch / ~ 2 - 4 cm), peel the garlic, slice the ginger and halve the chili pepper.

Note:

Don't forget to remove the ribs and seeds from the chili pepper. Removing both reduces the chili's heat and allows more of the pepper's flavor to come through.

Step 3

Clean and slice the mushrooms and keep aside for later.

Step 4

Place the ginger and lemongrass into the boiling water and keep on medium heat. Squeeze in the lemon and lime. Cover with a lid and cook for about 5 minutes.

Remove the lid and keep cooking on medium heat. Add mashed garlic, fish sauce, mushrooms and spoon in unsweetened tomato pureé.

Step 5

Clean the prawns, remove the tails and place them in the pot with the rest. You can use either precooked or raw prawns. If you add raw prawns, cook for a few more minutes.

Step 6

Remove the lemongrass, ginger and lime leaves. Now, place the chili pepper in and cook for another minute or two. The more you cook it, the more spicy it will get.

Note:

If you prefer a milder taste, take the chili out right after this step. Otherwise, you can leave it in the soup for another 10 - 20 minutes and take it out right before you serve the soup.

Step 7

Take the soup from heat. Chop the cilantro and add it to the pot. Let it cool down a bit and serve hot!

Strawberry protein smoothie

Perfect pre-workout meal. Simple, easy to digest and loaded with just the right balance of nutrients!

Time & Nutritional data (per serving)

Overall 5 mins   Hands on 5 mins

Total Carbs 17.4g   Fiber 4.9g

Net Carbs 12.5g   of which Sugar 7.6g

Protein 24.2g   Fat 26.9g   of which Saturated 21.1g

Energy 385kcal   carbs 12.8%   protein 24.9%   fat 62.2%

Sodium 5.7%RDA   Magnesium 24.4%RDA   Potassium 41.2%EMR

Ingredients  (makes 1 serving)

1⁄2 cup coconut milk

110 g / 3.9 oz

1 cup strawberries

150 g / 5.3 oz

1 scoop whey protein (strawberry or plain) or egg white protein powder (1⁄4 cup)

25 g / 0.88 oz

1 tbsp ground flaxseed

7 g / 0.25 oz

Optional ingredients  (makes 1 serving)

3-5 drops liquid stevia (glycerite)

+0.03g of net carbs per serving

Step 1

Wash the strawberries and drain them well.

Step 2

Place them into a large jug or food processor. Cover them with the coconut milk, preferably organic.

Note:

If you don't have coconut milk at home, use full-fat cream - the amount of net carbs is very close and won't make a difference!

Step 3

Add ground flaxseed and whey protein isolate (strawberry, vanilla or plain flavors - all these work well with this smoothie).

Note:

You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.

Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.

Step 4 (optional)

Add liquid stevia.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 5

Now, pour some water in, depending on how thick you want your smoothie to be.

Blend everything together using a hand blender or food processor.

Suggestions

Smoothies are great pre-workout snacks. This one is packed with protein and may be used as a post-workout snack, too.

Stuffed round zucchini

Filled with a nice mixture of meat, herbs and cheese. This is a complete meal great with crispy fresh greens on the side!

Time & Nutritional data (per serving)

Overall 50 - 55 mins   Hands on 15 - 20 mins

Total Carbs 14.6g   Fiber 4.4g

Net Carbs 10.2g   of which Sugar 9.6g

Protein 38.2g   Fat 56.4g   of which Saturated 27.7g

Energy 702kcal   carbs 5.8%   protein 21.8%   fat 72.4%

Sodium 51.2%RDA   Magnesium 32.7%RDA   Potassium 66.6%EMR

Ingredients  (makes 4 servings)

4 medium round zucchini (or 8-12 baby zucchini)

1200 g / 42.3 oz

14 oz fresh ground turkey (semi-lean)

400 g / 14.1 oz

4 tbsp fresh goat cheese (soft)

100 g / 3.5 oz

1 cup grated goat cheese (hard)

120 g / 4.2 oz

4 medium spring onions

60 g / 2.1 oz

4 cups fresh coarsely chopped spinach

120 g / 4.2 oz

8 tbsp diced canned tomatoes

120 g / 4.2 oz

8 anchovies, drained

32 g / 1.1 oz

4 tbsp fresh basil (or 4 tsp dried)

4 cloves garlic

12 g / 0.42 oz

8 tbsp red palm oil (or ghee)

104 g / 3.7 oz

1 tsp pink Himalayan or sea salt

Step 1

You can either get already minced turkey or mince it yourself at home. It's much better as you know exactly what's in it.

Step 2

Heat half the red palm oil over medium heat, add the minced turkey and cook for about 5 minutes until browned. When done, set aside.

Now, preheat the oven to 375℉ / 190℃.

Note:

If you use red palm oil, opt for an organic, unprocessed product harvested in West Africa from sustainable agriculture.

Step 3

Meanwhile, hollow the zucchini out and reserve the tops and flesh.

Step 4

Wash and chop the basil and spring onion, peel and finely chop the garlic.

Note:

Chop the spring onion and place it in a bowl with water. All the dirt will settle at the bottom of the bowl. Take it out by hands and drain well on a paper tissue.

Step 5

Pour the remaining oil in a sauté pan and add the spring onion, garlic and basil. Sauté until the vegetables are soft. Add the spinach and cook until wilted. When done, set aside.

Step 6

In a large bowl, mix the browned ground turkey, spinach mixture, soft goat cheese, grated hard goat cheese, canned tomatoes and chopped anchovies.

Note:

You can find tinned anchovies in almost every store. Make sure you don't put too much of salt in your meal as this fish is already quite salty.

Instead of using hard and soft goat cheese, you can use just one type. This is unlikely to affect the amount of net carbs but may affect the overall nutritional value (e.g. fat content).

Step 7

Add the zucchini flesh, season with salt to taste and mix well.

Stuff the hollowed zucchini with the mixture and press in well.

Step 8

Cover with tops, put on a baking tray and place in the oven. Cook for about 35 minutes.

Step 9

When done, the zucchini should be soft and the top crispy.

Suggestions

Enjoy with fresh greens such as mache, baby spinach, watercress, rocket or any type of lettuce!

Sushi: California rolls

You won't believe this is not real sushi. Perfect for everybody who loves Japanese cuisine!

Time & Nutritional data (per serving)

Overall 20 - 25 mins   Hands on 15 - 20 mins

Total Carbs 13.8g   Fiber 7.1g

Net Carbs 6.6g   of which Sugar 4.7g

Protein 17.7g   Fat 21.9g   of which Saturated 8.2g

Energy 304kcal   carbs 9%   protein 24%   fat 67%

Sodium 41.6%RDA   Magnesium 18.5%RDA   Potassium 60.3%EMR

Ingredients  (makes 4 servings)

4 cups cauli-rice (recipe link below)

480 g / 16.9 oz

4 tbsp cream cheese, full-fat (or mayonnaise for dairy-free)

128 g / 4.5 oz

1 medium avocado

200 g / 7.1 oz

7 oz smoked salmon

200 g / 7.1 oz

1 1⁄3 small cucumber, peeled

120 g / 4.2 oz

4 sheets nori seaweed

8 g / 0.28 oz

2 tbsp rice vinegar (or white wine vinegar, coconut vinegar)

30 g / 1.1 oz

8 drops liquid stevia (or 4 tsp Erythritol or Swerve)

pinch of pink Himalayan or sea salt

Optional ingredients  (makes 4 servings)

4 tbsp coconut aminos (or soy sauce)

+0.83g of net carbs per serving

60 g / 2.1 oz

4 tsp wasabi paste or powder

+1g of net carbs per serving

20 g / 0.71 oz

4 tbsp pickled ginger

+2.3g of net carbs per serving

52 g / 1.8 oz

Step 1

First, prepare the cauli-rice.

Step 2

Mix the vinegar with stevia drops (if used) and add them to the bowl with cooked cauli-rice.

Step 3

Spoon in the cream cheese (or mayonnaise) and process well. Cream cheese is the secret ingredient that makes the "rice" sticky!

Step 4

Place the nori sheet on a sushi mat and gently spread the cauli-rice mixture on top. Leave a bit of space with no cauli-rice at the edges. Be careful not to break the nori sheet.

Step 5

Top with sliced smoked salmon, peeled and sliced avocado and cucumber.

Step 6

Carefully wrap the sushi roll, wet the edges and press towards the roll to close. Set aside for 15-30 minutes.

Step 7

Using a sharp knife, slice into 2 cm / 1 inch slices.

Suggestions

Serve with coconut aminos (healthier alternative to soy sauce) or gluten-free soy sauce, pickled ginger and wasabi!

You can get wasabi powder, add liquid and make you own paste. Keep in mind that natural wasabi with no additives is not as vibrant green as the commonly available one. Also, natural pickled ginger is white. If you find a pink product, it uses food dyes and may contain artificial sweeteners.

Tender octopus

The magic of tender octopus is in the cooking technique. If you have never tried to cook one, it's time to do so!

Time & Nutritional data (per serving)

Overall 1 h   40 mins   - 2 h   10 mins   Hands on 10 mins

Total Carbs 1.7g   Fiber 0.07g

Net Carbs 1.6g   of which Sugar 0.60g

Protein 30.8g   Fat 15.1g   of which Saturated 2.3g

Energy 260kcal   carbs 2.4%   protein 46.5%   fat 51.1%

Sodium 0.02%RDA   Magnesium 0.36%RDA   Potassium 1.2%EMR

Ingredients  (makes 4 servings)

2 large or 4 medium octopi

1000 g / 35.3 oz

8 tbsp extra virgin olive oil

104 g / 3.7 oz

juice from 2 lemons

96 g / 3.4 oz

Step 1

If you can find fresh octopus, try to get the one that is already cleaned. If you can't find cleaned octopus, clean it by turning it inside out, removing all the innards and the hard beak and wash well.

Wear gloves when you clean the octopus - some people may have a skin reaction to raw octopus.

Note:

If you use frozen octopus, let it slowly defrost at room temperature. Don't worry if you can't find fresh one: it may come to you as surprise but frozen octopus tends to be more tender.

Step 2

Place the octopus onto a hot non-stick pan and cover the pan with a lid. Cook on low heat! Don't pour any water in, the octopus will soon release its own juices, in which it will be cooked.

Don't be tempted to remove the lid but use a glass lid instead to check the amount of water without removing the lid.

Note:

You may be tempted to add water but if you cook it on low heat, there will be no need. However, if all the juices cook away, boil some water in a kettle, add slowly and leave it covered.

Step 3

The octopus will shrink in size. It's done when a fork or knife inserted into the thickest part yields easily. Remove from the heat.

note:

Cooking octopus takes time and this is the secret of it's unique delicious taste. Average octopi take about 60-75 minutes to cook, while baby octopi take less.

Step 4

In a small bowl, mix the lemon juice with extra virgin olive oil. As you will find out, there is no need for salt but you can add some if you prefer to.

Step 5

Place the octopus onto a serving plate and pour the mixture over equally.

Serve with greens!

Suggestions

Try with Quick green salad, Mediterranean salad or Crispy greens with home-made mayo.

Did you know...?

There are misconceptions about cooking octopus. Many people believe it's hard to cook and perceive it as a rubbery, tasteless and unappetizing seafood. Octopus is actually delicious and very easy to cook.

Based on Greek cuisine, this recipe shows the most common way to cook octopus. However, there are many other ways to cook it. Properly cooked octopus is tender and flavorful. It will always be a bit chewy, much like other meats, but it won't be rubbery if cooked properly. You can try octopus cooked in red wine, tomato sauce, stock or even grilled adding any spices you like. Remember, you will need to pre-simmer it before grilling it, otherwise it will be too hard.

Tender venison steaks

Venison steaks are very similar to beef steaks. All you need is to add some fat to make them keto-friendly!

Time & Nutritional data (per serving)

Overall 15 - 20 mins   Hands on 10 - 15 mins

Total Carbs 4.6g   Fiber 1.2g

Net Carbs 3.4g   of which Sugar 2.4g

Protein 38g   Fat 29g   of which Saturated 16.5g

Energy 436kcal   carbs 3.2%   protein 35.6%   fat 61.2%

Sodium 24.7%RDA   Magnesium 10.8%RDA   Potassium 23.7%EMR

Ingredients  (makes 4 servings)

4 medium venison steaks

700 g / 24.7 oz

8 tbsp butter ore ghee, grass-fed (or coconut oil)

120 g / 4.2 oz

6 tbsp spiced cranberry relish (home-made)

120 g / 4.2 oz

2 tbsp balsamic vinegar

32 g / 1.1 oz

pinch of pink Himalayan or sea salt

Step 1

Allow the steaks to sit at room temperature for 10-15 minutes. Using a paper towel, pat the excess blood off. Toss with some of the melted ghee (or butter, tallow, lard) and season with salt.

Step 2

Fry in a very hot heavy based pan greased with ghee over high heat for 2-3 minutes on each side to seal in the juices. When you see the sides getting brown, it's time to flip it over.

Note:

The exact time depends on the size of your steak. Venison steaks are usually smaller than beef steaks, so cooking time is less.

Step 3

Reduce to medium heat and continue to cook for further 2-3 minutes (rare), 5-7 minutes (medium), 9-10 minutes (well done). There is no need to turn the steak again.

Remove the steak from the pan and allow it to rest in a warm place for 3-5 minutes. The steaks will finish cooking as the temperature slowly goes down.

Step 4

Meanwhile, prepare the cranberry sauce. Place the prepared cranberry relish, butter (or ghee ) and balsamic vinegar into a small pot.

Step 5

Bring to simmer, mix well and take off the heat.

Step 6

When done, place the steak on a serving plate and pour the sauce over it. Enjoy!

Did you know…?

Venison is one of the highest quality meats you can find. It's quite similar to beef and can be cooked the same way as beef steaks. It's usually very lean, so you'll need to add some fat to make your meal more keto-friendly. Adding a tablespoon or two of butter or lard is a simple way to add some healthy fats. Whether you opt for wild or farmed venison, it's always rich in B vitamins, including a vital B12 vitamin. Our bodies need B12 to make red blood cells, nerves, DNA, and carry out other functions. Thanks to all the wild and pasture food, the small amount of fat in meat is rich in linoleic acid known to be fighting heart diseases and cancer.

Thai-style chicken in "peanut" sauce

Chicken drumsticks can be cooked in several ways and this is one of the best. It's great with Broccoli & cauliflower purée.

Time & Nutritional data (per serving)

Overall 40 mins   Hands on 10 mins

Total Carbs 8.3g   Fiber 2.4g

Net Carbs 5.9g   of which Sugar 1.4g

Protein 43.5g   Fat 63.8g   of which Saturated 28.7g

Energy 765kcal   carbs 3.1%   protein 22.5%   fat 74.4%

Sodium 35.4%RDA   Magnesium 35.2%RDA   Potassium 39.7%EMR

Ingredients  (makes 4 servings)

12 medium chicken drumsticks (1200 g with bones)

840 g / 29.6 oz

4 tbsp almond & cashew butter (home-made)

128 g / 4.5 oz

1 cup coconut milk

220 g / 7.8 oz

2 tsp freshly chopped chili pepper

1 tsp curry powder

1 tsp ground cumin

4 tbsp coriander (cilantro)

4 tbsp extra virgin coconut oil

52 g / 1.8 oz

4 tsp fresh ginger root

12 g / 0.42 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Optional ingredients  (makes 4 servings)

4-8 drops liquid stevia (glycerite)

+0.01g of net carbs per serving

Step 1

Preheat the oven to 450℉ / 230℃. Place the chicken into an ovenproof dish in a single layer and season with sea salt.

Step 2

Melt coconut oil in a microwave oven or a cooker (in case you keep it refrigerated and it's solid). Then, pour the coconut milk, preferably organic, into it.

Step 3

Add chopped cilantro and freshly grated ginger.

Step 4

Chop the chili pepper and mix together with ground cumin and curry powder.

Spoon in the almond & cashew butter and mix everything well until smooth.

Note:

If you can eat peanuts, you can use peanut butter. The net carbs content is almost the same.

Step 5 (optional)

Add liquid stevia and combine well.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 6

Pour the mixture over the chicken and place in the oven for about 25 minutes until cooked through. You should cover it with a lid for the first 20 minutes. This will prevent burning while cooking well with all the juices.

Step 7

When golden brown, remove from the oven.

Serve hot!

Suggestions

Try with Broccoli & cauliflower purée, Quick green salad or Spiced broccoli.

Tomato & mozzarella salad

Try this gorgeous Italian-style salad with home-made pesto!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 15 mins

Total Carbs 13.7g   Fiber 3.8g

Net Carbs 9.9g   of which Sugar 7.5g

Protein 27.2g   Fat 50.5g   of which Saturated 15.2g

Energy 609kcal   carbs 6.5%   protein 18.1%   fat 75.4%

Sodium 33.9%RDA   Magnesium 16.2%RDA   Potassium 34.7%EMR

Ingredients  (makes 2 servings)

2 cups sliced plum tomatoes

300 g / 10.6 oz

2 small cucumbers, peeled

300 g / 10.6 oz

2 small spring onions

20 g / 0.71 oz

1 mozzarella cheese ball (for salads)

200 g / 7.1 oz

12 kalamata or black olives

36 g / 1.3 oz

2 tsp basil pesto (home-made)

10 g / 0.35 oz

4 tbsp extra virgin olive oil

52 g / 1.8 oz

2 tbsp fresh basil (or 2 tsp dried)

Step 1

Place the mozzarella balls into a small bowl.

Note:

If you can't find the "mini" mozzarella, you can use the regular one and chop it into smaller pieces. Just make sure the amount is the same.

Step 2

Add basil pesto into the bowl with mozzarella and mix in well.

Step 3

Wash and drain the tomatoes and cucumber.

Step 4

Chop the spring onion and place it in a bowl with water. All the dirt will settle at the bottom of the bowl. Take it out by hands and drain well on a paper tissue.

Note:

Spring onion is lower in carbs than shallots, red, white or other types of onions.

Step 5

Peel the cucumber and slice thinly.

Slice the tomatoes to about 1⁄4 inch (~ 1⁄2 cm) thick slices.

Step 6

Place the cucumber and tomatoes on a plate in an alternating order.

Step 7

Add the mozzarella and sprinkle with chopped spring onion. Top with kalamata olives and toss with olive oil.

Garnish with fresh basil and serve immediately!

Suggestions

This salad is perfect for dinner, but you can also eat it as a side.

Did you know…?

One of the most common mistake many people make is keeping tomatoes in the fridge. It doesn't keep them fresh for longer as many people may think. Excessive humidity and cold temperature actually makes tomatoes mealy and flavorless only after a couple of days!

As soon as you get tomatoes, remove them from the plastic packaging, as this will make them rot faster. Place a paper towel into a bowl leaving the green stems on. Keep them in stable room temperature - do not leave them near a window, oven or under direct light. However, if you need them to ripen, place them near the window in direct sunlight. To avoid soft spots and bruises on the tomatoes, gently move them around in the bowl every day. This way, they can be stored for up to a week!

An interesting fact is that in America tomatoes were believed to be poisonous until the mid 18th century and they were mostly grown as ornamental plants only.

Tomato tarte tatin

Easy to make, delicious and fragrant recipe that is best served chilled!

Time & Nutritional data (per serving)

Overall 40 - 45 mins   Hands on 15 mins

Total Carbs 11.8g   Fiber 5.2g

Net Carbs 6.6g   of which Sugar 3.7g

Protein 16.6g   Fat 36g   of which Saturated 9.6g

Energy 425kcal   carbs 6.3%   protein 15.9%   fat 77.7%

Sodium 21.7%RDA   Magnesium 24.7%RDA   Potassium 27.6%EMR

Ingredients  (makes 8 servings)

1 1⁄2 cup almond flour

150 g / 5.3 oz

1⁄3 cup flax meal

50 g / 1.8 oz

1 cup grated parmesan cheese

60 g / 2.1 oz

1 tsp dried oregano

1 tsp dried basil

1 large free-range egg

50 g / 1.8 oz

3 tbsp butter or ghee, grass-fed (or coconut oil)

45 g / 1.6 oz

2 lb heirloom tomatoes (or other small variety)

900 g / 31.7 oz

1 package mozzarella cheese (low moisture)

200 g / 7.1 oz

[1]⁄[2] cup basil pesto, home-made

125 g / 4.4 oz

2 tbsp fresh basil (or more dried)

1 tbsp freshly chopped oregano (or more dried)

extra virgin olive or coconut oil spray

4 tsp pink Himalayan or sea salt

Step 1

Preheat the oven to 400℉ / 200℃ and grate the parmesan cheese. Place all the dry ingredients into a mixing bowl and combine well.

Step 2

Add the eggs and melted butter or ghee and process well.

Step 3

Press the batter evenly into a non-stick pan creating edges all around and place in the oven for about 10 minutes.

Note:

For 8 servings, I used 12 x 6 inch (~ 30 x 20 cm) pan with removable bottom which is easier to handle once cooked.

Step 4

Remove from the oven and add whole cherry tomatoes. Pierce each with a wooden stick or a point of a knife.

Step 5

Top with sliced mozzarella and basil pesto evenly and place back in the oven. Bake for 20-25 minutes.

Step 6

When done, remove from the oven and let it cool down. It's fragile when warm, but once it cools down, it's easy to cut and reheat if needed.

Did you know…?

Heirloom vegetables are old cultivars that are still maintained and passed down through many generations by gardeners and farmers. Heirloom tomatoes are beautifully colored, as they lack the genetic mutation that gives tomatoes their red color. Not only they are far more flavorful and juicy than regular tomatoes, but they're also more nutritious!

Traditional Czech "Potato" salad

Potato salad is a delicious Czech Christmas meal. Try this low-carb recipe and you won't tell the difference from the original!

Time & Nutritional data (per serving)

Overall 30 - 35 mins   Hands on 20 mins

Total Carbs 19.4g   Fiber 6.2g

Net Carbs 13.2g   of which Sugar 7.7g

Protein 21.8g   Fat 25.9g   of which Saturated 9.4g

Energy 380kcal   carbs 14.2%   protein 23.4%   fat 62.4%

Sodium 163%RDA   Magnesium 15%RDA   Potassium 44.4%EMR

Ingredients  (makes 2 servings)

1⁄2 medium cauliflower

300 g / 10.6 oz

1⁄2 medium celery root

80 g / 2.8 oz

2 baby carrots

60 g / 2.1 oz

1 parsley root (see alternatives below)

60 g / 2.1 oz

1 shallot

30 g / 1.1 oz

2 large free-range eggs

100 g / 3.5 oz

1⁄2 cup diced pickled cucumbers

72 g / 2.5 oz

2 tbsp mayonnaise (home-made)

30 g / 1.1 oz

4 tbsp sour cream

48 g / 1.7 oz

8 crispy bacon slices (recipe link below)

64 g / 2.3 oz

2 tbsp fresh parsley

1 tbsp fresh dill

2 tsp pink Himalayan or sea salt + more for boiling eggs

freshly ground black pepper

Step 1

Peel the parsley root, celery root and carrot. Quarter the cauliflower and place everything into a pot filled with salted water. Bring to a boil and cook until tender for 10-15 minutes.

Note:

If you can't find parsley roots, skip this ingredient or use more carrots or celeriac. Do not use parsnips, as they are high in carbs!

Step 2

Meanwhile, boil the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil.

Step 3

Using a spoon or hand, dip each egg in and out of the boiling water (be careful not to get burnt!). This will prevent eggs from cracking as the temperature change won't be so dramatic.

Note:

To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs!

Step 4

When cooked, let the vegetables cool down and then chop the cauliflower into small bite-size pieces.

Slice the carrot, parsley root and celery root into small pieces.

Add chopped shallot and place everything into a bowl.

Step 5

When the eggs are boiled, let them cool down by pouring cold water over them, peel the shell off and cut into small pieces.

Step 6

Dice the pickled cucumber and add both the eggs and the cucumber into the bowl with cooked vegetables.

Step 7

Mix sour cream and mayonnaise in a separate bowl.

Step 8

Scoop the mixture into the bowl with the rest, add freshly chopped parsley and dill and mix well. Season with salt and pepper to taste.

Step 9

"Potato" salad tastes better if you let the flavors combine a little bit in the refrigerator before serving. Right before serving, top with pieces of crispy bacon. Enjoy!

Triple berry jam

This berry jam is sugar-free, great with plain yogurt and could even be used in low-carb desserts.

Time & Nutritional data (per 100g)

Overall 25 - 30 mins   Hands on 5 mins

Total Carbs 1.9g   Fiber 0.94g

Net Carbs 0.91g   of which Sugar 0.70g

Protein 0.31g   Fat 0.31g   of which Saturated 0.03g

Energy 10.5kcal   carbs 47.6%   protein 16.1%   fat 36.3%

Sodium 0.02%RDA   Magnesium 0.53%RDA   Potassium 0.90%EMR

Ingredients

1 1⁄2 cup fresh or frozen blackberries

210 g / 7.4 oz

1 1⁄2 cup fresh or frozen wild blueberries

225 g / 7.9 oz

1 1⁄2 cup fresh or frozen raspberries

180 g / 6.3 oz

4 tbsp chia seeds

32 g / 1.1 oz

20-30 drops liquid stevia (glycerite)

2-4 tbsp water

60 g / 2.1 oz

Step 1

You can use fresh or frozen berries for this recipe. Both work equally well!

Step 2

Place them in a small pan. Add water and bring to a boil over medium heat. When the fruit starts to get soft, remove from the heat and mash with a fork into desired consistency. Add stevia and mix in well.

Spoon in the chia seeds and mix again. If you are using the jam straight away, leave to rest for 15-20 minutes until it becomes jellied and firm. Stir before using.

Note:

You can omit using any sweetener if you prefer not to. This will have no effect on the net carbs content.

Step 3

To store, transfer into a glass jar, let it cool down, seal and keep refrigerated. Use within 7 days. If you want to keep it for longer, you will need to preserve it.

Note:

This recipe makes about 650 g / 23 oz of jam (32-34 tablespoons). There is 1.3 g net carbs per one tablespoon.

Suggestions

This berry jam goes great with French breakfast buns, plain full-fat yogurt or even with meat.

Try Strawberry & rhubarb jam or Dark cherry chia jam from my blog!

Tuna & cucumber wraps

This sushi-style meal is yummy, quick to prepare and full of goodness!

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 15 mins

Total Carbs 9g   Fiber 3g

Net Carbs 5.9g   of which Sugar 3.1g

Protein 35.2g   Fat 35g   of which Saturated 5.1g

Energy 485kcal   carbs 4.9%   protein 29.3%   fat 65.7%

Sodium 25.2%RDA   Magnesium 18.2%RDA   Potassium 37.6%EMR

Ingredients  (makes 4 servings)

4 cans tuna, drained

480 g / 16.9 oz

8 sheets nori seaweed

16 g / 0.56 oz

16 leaves red leaf lettuce (lollo rosso)

80 g / 2.8 oz

2 medium cucumbers, peeled

400 g / 14.1 oz

2 shallots

60 g / 2.1 oz

8 tbsp mayonnaise (home-made)

120 g / 4.2 oz

juice from 2 limes

88 g / 3.1 oz

freshly ground black pepper

Step 1

Peel the cucumber and slice it in matchsticks. Prepare all the other ingredients.

Step 2

Open a tin of tuna and pour any excessive fluid away. Place the tuna in a small bowl. Thinly chop and add the shallot.

Season with lime juice, mayonnaise and pepper to taste. Mix everything with a fork.

Step 3

Cut each nori sheet in half with-wise.

Step 4

Place the lettuce leaf on each half. Cut the lettuce to make it easier to fit if necessary. The leaf will prevent the nori sheet from getting too soggy.

Step 5

Using a spoon, place 2 teaspoons of the tuna mixture on the top of each leaf. Top the tuna with 2-3 pieces of cucumber.

Fold the nori sheet starting from the bottom corner and then wrap the other longer side over the tuna and cucumber mixture.

Eat immediately. If you leave it for too long, the nori sheet will get soft and soggy

Suggestions

You can use green leaf salad or any other of this type. Note that if you use crunchy types such as iceberg lettuce or Little Gem lettuce, you may break the nori sheet. Softer types are easier to handle.

Did you know…?

Tuna is a very popular fish worldwide. Canned tuna is the most affordable. If you get canned tuna, make sure there are no artificial additives, preservatives and BPAs. Fresh tuna steak is one of the most expensive foods on the planet. It is high in omega-3 fatty acids and also very high in protein. Tuna is an excellent source of vitamin A, D and B-12 and also a good source of minerals.

It is, however, recommended by NRDC to avoid certain types of tuna such as Yellowfin, as these are unfortunately high in mercury, and can be toxic especially for pregnant women and young children.

Turkey, avocado & umami wraps

This recipe requires almost no hands-on time. It's rich in minerals and healthy fats!

Time & Nutritional data (per serving)

Overall 50 - 55 mins   Hands on 10 mins

Total Carbs 3.2g   Fiber 1.8g

Net Carbs 1.4g   of which Sugar 0.42g

Protein 43.1g   Fat 27.1g   of which Saturated 13g

Energy 428kcal   carbs 1.3%   protein 40.8%   fat 57.8%

Sodium 32.9%RDA   Magnesium 15.2%RDA   Potassium 30.3%EMR

Ingredients  (makes 4 servings)

4 turkey breast steaks

600 g / 21.2 oz

4 tsp umami paste (home-made)

20 g / 0.71 oz

1 cup Pecorino Romano or parmesan cheese (dairy-free options below)

60 g / 2.1 oz

1 small avocado

100 g / 3.5 oz

4 tbsp ghee or butter, grass-fed or coconut oil spray

60 g / 2.1 oz

pinch of pink Himalayan or sea salt

Step 1

Preheat the oven to 400℉ / 200℃. Flatten the turkey steaks with a meat tenderizer if the cuts are thick. Use the smoother side if you can to prevent tearing. If the meat is too tender, place between two layers of parchment paper before you use the tenderizer.

Step 2

Spread one teaspoon of umami paste over each slice of meat.

Step 3

Add grated parmesan cheese and slices of avocado.

Note:

For a dairy-free option, try slices of bacon, ham or butter-roasted mushrooms instead of cheese.

Step 4

Wrap it up tightly.

Step 5

Place on a baking dish greased with ghee (or butter) with the seam side down. Spray some coconut or olive oil over it or tap with melted ghee or butter.

Cover with a lid or parchment paper and transfer into the oven. Remove the lid 10 minutes before it's done.

Step 6

Bake for 40-45 minutes. When done, remove from the oven to cool down.

Suggestions

Try with Zucchini patties, Herbed Brussels sprouts, Grilled mushrooms or Quick green salad.

Tzatziki

A staple recipe of Mediterranean cuisine. Enjoy with crispy vegetables such as peppers and celery stalks.

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 15 mins

Total Carbs 11.4g   Fiber 0.71g

Net Carbs 10.7g   of which Sugar 8.6g

Protein 12.1g   Fat 29.2g   of which Saturated 12.2g

Energy 348kcal   carbs 12.1%   protein 13.7%   fat 74.2%

Sodium 13.5%RDA   Magnesium 3.8%RDA   Potassium 8.9%EMR

Ingredients  (makes 4 servings)

2 2⁄3 cup plain full-fat yogurt (~10% fat)

640 g / 22.6 oz

2 medium cucumbers

400 g / 14.1 oz

4 tbsp extra virgin olive oil

52 g / 1.8 oz

juice from 1 lemon

48 g / 1.7 oz

4 tbsp fresh dill

2 tsp lemon zest (organic)

pinch of pink Himalayan or sea salt

freshly ground black pepper

Step 1

Wash the cucumber, lemon, chives and peel the garlic.

Note:

Thorough washing is very important for removing some of the possibly harmful pesticides that are often present more on the surface.

Step 2

Grate the cucumber leaving the skin on.

Step 3

Add the cucumber to a bowl with yogurt and crushed garlic.

Step 4

Pour in olive oil and lemon juice and mix well.

Add lemon peel, freshly chopped dill, black pepper and a pinch of salt. Mix everything together.

Step 5

Serve immediately or store in the fridge for up to a few days.

Suggestions

Tzatziky goes well with meat-based meals such as Pork skewers, Grilled sardines or as a starter with some fresh vegetables.

Have a look at this chapter to learn why you may not need to count all the net carbs in yogurt.

Ultimate keto buns

This is one of the best low-carb breads you will ever try. It tastes like real bun and has only 4.3 grams of net carbs!

Time & Nutritional data (per serving)

Overall 55 mins   - 1 h   Hands on 10 mins

Total Carbs 12.5g   Fiber 8.1g

Net Carbs 4.3g   of which Sugar 1.6g

Protein 10.1g   Fat 15.2g   of which Saturated 2.3g

Energy 208kcal   carbs 8.9%   protein 20.8%   fat 70.3%

Sodium 14%RDA   Magnesium 23.5%RDA   Potassium 18.4%EMR

Ingredients  (makes 5 servings)

3⁄4 cup almond flour

75 g / 2.6 oz

5 tbsp (1⁄3 cup) psyllium husk powder

20 g / 0.71 oz

1⁄4 cup fine organic coconut flour

30 g / 1.1 oz

1⁄4 cup ground flaxseed

37.5 g / 1.3 oz

1 tbsp Erythritol or Swerve

10 g / 0.35 oz

1 tsp garlic powder

1 tsp onion powder

1 tsp cream of tartar

1⁄2 tsp baking soda

3 large egg whites

99 g / 3.5 oz

1 large free-range egg

50 g / 1.8 oz

1 cup boiling water

240 g / 8.5 oz

1⁄3 tsp pink Himalayan or sea salt

2 1⁄2 tbsp sesame seeds

22.5 g / 0.79 oz

Step 1

Preheat the oven to 350℉ / 175℃. Use scales to measure all the ingredients carefully.

Note:

Do not use whole psyllium husks - if you cannot find psyllium husk powder, use a blender or coffee grinder and process until fine.

Step 2

Mix all the dry ingredients apart from the sesame seeds in a bowl (almond flour, coconut flour, ground flaxseed, psyllium powder, garlic and onion powder, Erythritol, baking soda, cream of tartar and salt).

Note:

Cream of tartar and baking soda act as leavening agents. This is how it works: To get 2 teaspoons of gluten-free baking powder, you need 1⁄2 a teaspoon of baking soda and 1 teaspoon of cream of tartar.

Other options for leavening agents are: gluten and aluminum free baking powder (or baking soda) with apple cider vinegar (2 tsp gluten-free baking powder + 2 tbsp apple cider vinegar per recipe of 5 buns).

Erythritol could be omitted in this recipe - the effect on net carbs is minimum. It works in two ways: It acts as leavening agent and creates the slightly sweet taste burger buns have.

Also, if you don't have both onion and garlic powder, you can use just one of them or use freshly mashed garlic cloves (2 cloves per recipe of 5 buns).

Step 3

Add the egg whites and egg(s) and mix well using a food processor until the dough is thick.

Note:

The reason you shouldn't use only whole eggs is that the buns wouldn't rise with so many egg yolks in. Don't waste them - use them for making mayonnaise, Ultimate keto coffee, Zucchini carbonara or add them to your breakfast omelet!

Step 4

Add boiling water and mix until well combined.

Step 5

Using a spoon, make the buns (5 buns or more based on servings) and place them on a non-stick baking tray or a parchment paper. They will grow in size, so make sure to leave some space between them.

You can even use small tart trays. Top each of the buns with sesame seeds and press them into the dough, so they don't fall out. Place in the oven and cook for about 45 minutes.

Step 6

Remove from the oven, let the tray cool down and place the buns on a rack to cool down to room temperature.

Store them at room temperature if you plan to use them in the next couple of days or store in the freezer for future use.

Try as a side to your favorite salad or in Classic keto burger or Lamburger with blue cheese!

Suggestions

If for any reason you can't get this recipe to work, here are some tips that might help:

- - Make sure you weigh all the ingredients using scales. Even small differences can affect the final result of this recipe.

- - If your buns appear to have large hollow bubbles inside, it may be due to the psyllium. Make sure you use powder, not whole husks. Otherwise, use a coffee grinder or blender and pulse until fine and powdery.

- - For a slightly (but not significantly) better result, incorporate the eggs separately. First, whisk the egg whites until they create soft peaks and add cream of tartar used in this recipe. In another bowl, mix the egg yolks and gently fold them into the egg whites. In a separate bowl, mix the dry ingredients and pour in the hot water. Process well using an electric mixer (hand whisk is not as good in this recipe). Add the foamy egg white mixture into the batter and process well. Try not to deflate the batter completely. Form the buns and place in the oven.

- - If your buns don't rise properly, use only egg whites and omit the egg yolks.

- - If the final result is too moist, do not reduce the water used in this recipe or the psyllium will clump. Instead, dry the buns in the oven on low, up to 210℉ / 100℃ for 30-60 minutes. If needed, cut them in half and place in a toaster.

- - Do not leave the batter outside the oven for too long. Place in the oven as soon as you form the buns.

- - Most of the above tips apply to any recipes using psyllium husk powder.

Did you know…?

Psyllium husks come from the seeds of a plant called Plantago ovata, a native to India. It's indigestible and therefore a great source of healthy soluble fiber. It's commonly used to relieve constipation, irritable bowel syndrome or diarrhea. According to Wikipedia, some recent research also suggests psyllium may have a positive effect on lowering cholesterol and controlling diabetes.

Psyllium husk powder is an easily obtainable and inexpensive ingredient that can do wonders in gluten-free and low-carb cooking. It acts as binding agent and gives rise to your baked goods. Unlike xanthan gum, which is also used in gluten-free baking and may cause digestive issues in some individuals, psyllium husk powder seems to be better tolerated and no digestive issues are known.

Ultimate keto coffee

This recipe is so versatile and you can customize it to suit your needs.

Time & Nutritional data (per serving)

Overall 5 mins   Hands on 5 mins

Total Carbs 0.01g   Fiber 0g

Net Carbs 0.01g   of which Sugar 0.01g

Protein 0.42g   Fat 25.6g   of which Saturated 19.2g

Energy 224kcal   carbs 0.02%   protein 0.72%   fat 99.3%

Sodium 1.5%RDA   Magnesium 48.1%RDA   Potassium 14%EMR

Ingredients  (makes 1 serving)

1 cup filtered coffee (or black tea)

240 g / 8.5 oz

1 tbsp extra virgin coconut oil

13 g / 0.46 oz

1 tbsp butter or ghee, grass-fed (or coconut oil)

15 g / 0.53 oz

Optional ingredients  (makes 1 serving)

3 egg yolks

+1.8g of net carbs per serving

51 g / 1.8 oz

2 tbsp coconut milk (or heavy whipping cream)

+0.84g of net carbs per serving

30 g / 1.1 oz

1 tbsp gelatin, hydrolyzed (or unflavored whey protein powder, egg white protein powder)

+0g of net carbs per serving

7 g / 0.25 oz

1⁄2 tsp cinnamon or 1⁄2 tsp vanilla (~ 1 vanilla bean)

+0.36g of net carbs per serving

3-5 drops liquid stevia (glycerite)

+0.02g of net carbs per serving

Step 1

Prepare your coffee and make sure its not cold before you blend it with the other ingredients. If you don't want to drink coffee, try with black tea.

Step 2

Separate the egg yolks from the egg whites. Place all the ingredients you are using into a blender and pulse until smooth and frothy.

Note:

If you don't have gelatin, you can use non-GMO whey protein powder without artificial sweeteners or colorings, unflavored or vanilla (e.g. Reflex Natural, Pulsin, Jay Robb).

How about the egg whites? Don't waste them - use them to make Caramelized almonds, Beef wraps with red salsa, Essential keto crepes or Ultimate keto buns!

Suggestions

This recipe is so versatile. It's inspired by two recipes: the popular Bulletproof coffee and Paleo egg coffee. The are 3 ingredients you should always use: coffee, butter and coconut oil (or MCT oil). Organic coconut oil contains about 80% MCTs (Medium Chain Triglycerides) but may be more suitable for people having digestive issues with pure MCTs.

The remaining ingredients can be added to your liking. If you want to try this recipe for intermittent fasting or high fat fasting, you will have to avoid all sources of protein, therefore the egg yolks, gelatin and coconut milk / cream.

Umami paste

Umami paste can be used to marinate meat or instead of regular spices. This easy recipe will add a lot of flavor to your meals!

Time & Nutritional data (per 100g)

Overall 10 mins   Hands on 10 mins

Total Carbs 5.7g   Fiber 0.98g

Net Carbs 4.8g   of which Sugar 1.3g

Protein 3.5g   Fat 27.6g   of which Saturated 3.9g

Energy 279kcal   carbs 6.8%   protein 5%   fat 88.2%

Sodium 21.6%RDA   Magnesium 4.1%RDA   Potassium 8.5%EMR

Ingredients

1 cup wild mushrooms, dried

15 g / 0.53 oz

1 tbsp onion, dried (flaked or powder)

5 g / 0.18 oz

3 cloves garlic

9 g / 0.32 oz

1⁄2 tbsp lemon zest (~ 1⁄4 lemon, organic) or more to taste

10-15 anchovies, drained

40 g / 1.4 oz

1 tbsp balsamic vinegar

16 g / 0.56 oz

2 tsp paprika

1⁄8 tsp cayenne pepper

1⁄2 cup extra virgin olive oil

110 g / 3.9 oz

1⁄4 tsp pink Himalayan or sea salt

Step 1

Peel the garlic, drain the anchovies, zest the lemon and measure all the other ingredients.

Step 2

Place everything into a blender and pulse until smooth.

Step 3

Transfer into a glass container, seal and keep in the fridge for up to two weeks.

Note:

This recipe makes about 200 g / 7 oz of umami paste (13-14 tablespoons). There is less than 1 g net carbs per one teaspoon.

Suggestions

You can keep your the paste in the fridge for up to two weeks.

If you want to preserve umami paste for longer, freeze it in manageable portion sizes by putting it in an ice-cube tray and keep in the freezer for up to 6 months. Whenever you need to use it, just keep the required amount at room temperature until it melts.

Umami paste is great in sauces, with meat or vegetable dishes. The uses of umami paste are unlimited!

Did you know…?

The word umami comes from Japanese and can be translated as "pleasant savory taste". Although umami is commonly known to describe the taste of monosodium glutamate (MSG), which is the unhealthy compound used in some commercially available products, this umami paste has nothing to do with that - it's full of flavor and contains only healthy natural ingredients.

Vegetable stock

Making your own home-made stock has many benefits. It's easy, cheaper and tastier than ready made ones. This one is also free of unnecessary preservatives!

Time & Nutritional data (per 100g)

Overall 1 h   20 mins   Hands on 15 mins

Total Carbs 0.93g   Fiber 0.23g

Net Carbs 0.70g   of which Sugar 0g

Protein 0.58g   Fat 5.3g   of which Saturated 3.3g

Energy 52.6kcal   carbs 5.3%   protein 4.5%   fat 90.2%

Sodium 6.8%RDA   Magnesium 2%RDA   Potassium 8.5%EMR

Ingredients

3 medium carrots

180 g / 6.3 oz

3 medium parsley roots (or parsnip)

180 g / 6.3 oz

3-4 celery stalks

160 g / 5.6 oz

1 small celery root

80 g / 2.8 oz

1 large onion (brown or white)

150 g / 5.3 oz

6-8 cloves garlic

30 g / 1.1 oz

3 tbsp unsalted butter, grass-fed (or ghee) (or coconut oil)

45 g / 1.6 oz

1 bunch fresh parsley

6 sprigs thyme

3 bay leaves

1 cup dried wild mushrooms

15 g / 0.53 oz

Step 1

First, clean all the vegetables and peel the carrots, parsley roots, celery root, onion and garlic.

Note:

Leaving the onion skins on will give the stock a nice, brown color.

Step 2

Roughly chop all the vegetables and place in a non-stick pan greased with butter (or ghee). Cook for about 5 minutes on medium heat and stir frequently.

Note:

Caramelizing the vegetables will give the stock a big boost of flavor.

Step 3

Transfer all to vegetables to a larger pot and pour in 10 cups of water. Add fresh thyme, parsley and bay leaves.

Step 4

For extra flavor boost, add dried wild mushrooms.

Step 5

As soon as the stock starts to boil, lower the temperature to minimum and keep simmering for about an hour. Do not stir at all.

Note:

Stirring or cooking on high temperature will cause the vegetables to break down and affect the clarity of your stock!

Step 6

When the stock is done, strain the vegetables into a large container.

Step 7

Keep the amount you are planning to use within the next few days in a container in your fridge. Pour the rest into ice trays and keep frozen for up to 6 months.

Note:

This recipe makes 8-9 cups of vegetable stock.

Suggestions

Use home-made vegetable stock when baking meat. It's perfect for slow cooking and boosts flavor without adding extra carbs! Another way is to use it in soups or mashed vegetables.

Without affecting the nutritional value, try other herbs such as basil, marjoram, cilantro, turmeric or chili peppers.

Vietnamese-style chicken salad

Sesame seeds have a delicious nutty flavor and go amazingly well with chicken in this Asian-style salad!

Time & Nutritional data (per serving)

Overall 40 mins   Hands on 25 mins

Total Carbs 16.2g   Fiber 5.7g

Net Carbs 10.5g   of which Sugar 4.8g

Protein 48.2g   Fat 49.8g   of which Saturated 14.8g

Energy 695kcal   carbs 6.2%   protein 28.2%   fat 65.6%

Sodium 55.8%RDA   Magnesium 35%RDA   Potassium 62.3%EMR

Ingredients  (makes 2 servings)

14 oz chicken thighs (boneless, skinless)

400 g / 14.1 oz

2 tbsp sesame seeds

18 g / 0.63 oz

2 tbsp ghee or butter, grass-fed (or coconut oil)

30 g / 1.1 oz

3 cups chopped cabbage (pe-tsai)

240 g / 8.5 oz

2 small heads bok choy cabbage

200 g / 7.1 oz

2 medium spring onions

30 g / 1.1 oz

2 tbsp sesame oil

26 g / 0.92 oz

2 tbsp rice vinegar (or white wine vinegar)

30 g / 1.1 oz

2 tbsp soy sauce (or coconut aminos)

36 g / 1.3 oz

2 tbsp tahini

32 g / 1.1 oz

2 tsp fresh ginger root

4 g / 0.14 oz

2 cloves garlic

6 g / 0.21 oz

2 tsp freshly chopped chili pepper

Optional ingredients  (makes 2 servings)

2-4 drops liquid stevia (glycerite)

+0.01g of net carbs per serving

Step 1

Cut the fresh (or defrosted) chicken into small stripes.

Wrap the chicken in sesame seeds and try to push them in the meat.

Note:

If you can, get organic chicken. Organic meat comes from animals that are not fed antibiotics or growth hormones. You surely don't want to consume any of these!

Step 2

Place the chicken in a hot, non-stick pan greased with ghee or butter. Keep on medium heat and stir frequently. Cook for about 10 minutes.

Note:

For more crispy texture, you can grill the chicken in the oven. Just wrap in sesame seeds and spray with cooking oil (e.g. coconut oil). Bake at 400℉ / 200℃ for 25-30 minutes.

Step 3

Then, add freshly chopped cilantro and cook for another 5 minutes. After the chicken is done, set aside.

Step 4

Now, lets prepare the greens. Slice the Chinese cabbage into small stripes.

Step 5

Wash, drain and coarsely chop the bok choy and slice the spring onion. Put everything in a bowl.

Step 6

Now, prepare the dressing. Mix soy sauce, rice vinegar and sesame oil in a separate bowl. Spoon in sesame tahini and blend in well.

Note:

Coconut aminos is a healthier alternative to soy sauce and is often recommended as a soy sauce substitute on paleo diets.

Step 7

Add mashed garlic, grated ginger root and finely chopped chili pepper.

Step 8 (optional)

Add liquid stevia and mix well.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

Step 9

Add the dressing to the bowl with greens and mix well.

Step 10

Add chicken that is cooled down to room temperature or still warm.

Garnish with fresh cilantro and enjoy!

Suggestions

Many KetoDiet recipes include meat, so it's good to always have meat in the freezer. Never put too much of meat together but rather keep it in small packages. This will make it easier to defrost and you will end up with the amount of meat you need. You may be tempted to put any remaining meat back in the freezer - never refreeze meat, as this contributes to bacteria growth! If you have some meat left, just keep it in the fridge and cook it the next day.

Waldorf salad

This slightly sweet and zesty American salad is great with walnuts!

Time & Nutritional data (per serving)

Overall 30 mins   Hands on 15 mins

Total Carbs 22.7g   Fiber 5.9g

Net Carbs 16.8g   of which Sugar 11.6g

Protein 50.1g   Fat 36.9g   of which Saturated 5g

Energy 608kcal   carbs 11.2%   protein 33.4%   fat 55.4%

Sodium 7.9%RDA   Magnesium 26.2%RDA   Potassium 39.8%EMR

Ingredients  (makes 2 servings)

10.6 oz chicken breast (or thighs), cooked

300 g / 10.6 oz

1 small red apple

150 g / 5.3 oz

3 cups lettuce (e.g. Roman salad)

108 g / 3.8 oz

2 medium celery stalks

80 g / 2.8 oz

1 shallot

30 g / 1.1 oz

2 cloves garlic

6 g / 0.21 oz

2 tbsp mayonnaise (home-made)

30 g / 1.1 oz

juice from 1 lemon

48 g / 1.7 oz

6 tbsp walnuts

60 g / 2.1 oz

freshly ground black pepper

Step 1

Wash the apple thoroughly. Dice it in small pieces and place in a small bowl.

Step 2

Add freshly squeezed lemon juice and mayonnaise and leave to marinate for 20-30 minutes (if you can).

Step 3

Cut the cooked chicken into small cubes. Finely chop the shallot and the celery stalk, mash the garlic and add everything to the bowl. Season with black pepper to taste and mix everything well.

Step 4

Add roughly chopped walnuts, keep some halves aside for garnish.

Step 5

Wash and drain the lettuce and place it in a separate serving bowl. Spoon the prepared mixture in the center.

Garnish with walnut halves and enjoy!

Suggestions

This salad is relatively high in carbs. Your net carbs limit should be at least 25-30g.

Warm Niçoise salad with quail eggs

Use regular or quail eggs to make this delicious French salad!

Time & Nutritional data (per serving)

Overall 30 - 40 mins   Hands on 30 mins

Total Carbs 8.3g   Fiber 3.9g

Net Carbs 4.4g   of which Sugar 3.2g

Protein 52.2g   Fat 43g   of which Saturated 7.9g

Energy 634kcal   carbs 2.8%   protein 34.1%   fat 63.1%

Sodium 76.5%RDA   Magnesium 24.3%RDA   Potassium 59.3%EMR

Ingredients  (makes 2 servings)

3 cups lettuce (e.g. Little Gem)

108 g / 3.8 oz

2⁄3 cup cherry tomatoes

100 g / 3.5 oz

2 medium tuna steaks

300 g / 10.6 oz

1 cup green beans

100 g / 3.5 oz

12 quail eggs or 2 large eggs

108 g / 3.8 oz

20 seedless kalamata or black olives

60 g / 2.1 oz

10 anchovies, drained

40 g / 1.4 oz

4 tbsp extra virgin olive oil

52 g / 1.8 oz

2 tsp Dijon mustard

10 g / 0.35 oz

2 tbsp red wine vinegar (+3 tbsp for boiling eggs)

10 g / 0.35 oz

1⁄2 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

First, prepare the quail eggs.

Add 3 tablespoons of vinegar into a small pot of cold water. Gently submerge the eggs in the water. Bring the water to boil and reduce the heat to minimum and simmer the eggs for about 3 minutes.

Note:

These eggs are smaller than chicken eggs and you won't need to cook them for long. Make sure you handle them careful - they break easily.

Step 2

Place them in a bowl of cold water. Leave them in for a few minutes to cool down and add more cold water if necessary.

Step 3

Meanwhile, wash the green beans and cut the woody ends off. Place them into a pot of boiling salted water and cook for about 3-4 minutes. When cooked, drain and set aside.

Step 4

Start preparing the tuna by spreading the olive oil all over the tuna steak.

Step 5

Place the tuna on a hot non-stick pan and cook on one side for about 2 minutes on low-medium heat.

Turn on the other side, season with salt and pepper and cook for another 2-4 minutes, depending on the thickness of the tuna steak. When done take from heat and set aside.

Step 6

Meanwhile, prepare the dressing by simply mixing the olive oil, Dijon mustard and red wine vinegar.

Step 7

Roll the eggs on the counter, cracking the shell all over. Peel them carefully and rinse with water to remove any little bits of shell.

Step 8

Halve all the eggs and set aside.

Step 9

Wash and dry the lettuce and place it in a serving bowl. Add the drained cooked green beans on the top.

Tear the tuna steak into small pieces and spread all over the bowl.

Step 10

Add halved cherry tomatoes, deseeded kalamata olives and anchovies. Top with halved quail eggs and toss with the prepared dressing.

Season with freshly ground black pepper and salt to taste and serve warm!

Warm tomato & prawn salad

Salad doesn't always have to be cold. This one is warming and full of flavor!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 20 mins

Total Carbs 13.2g   Fiber 4g

Net Carbs 9.2g   of which Sugar 7g

Protein 25.3g   Fat 14.1g   of which Saturated 8.5g

Energy 273kcal   carbs 13.9%   protein 38.3%   fat 47.8%

Sodium 55%RDA   Magnesium 10.4%RDA   Potassium 38.1%EMR

Ingredients  (makes 2 servings)

10.6 oz king prawns, raw

300 g / 10.6 oz

4 medium spring onions

60 g / 2.1 oz

2 2⁄3 cup cherry tomatoes (heirloom)

400 g / 14.1 oz

4 tbsp fresh coriander (cilantro) or herbs of choice

2 cups bean sprouts

100 g / 3.5 oz

2 tbsp butter or ghee, grass-fed (or coconut oil)

30 g / 1.1 oz

1 tsp freshly chopped chili pepper (or 1⁄2 tsp flaked, dried)

juice from 1⁄2 lime

22 g / 0.78 oz

pinch of pink Himalayan or sea salt

Optional ingredients  (makes 2 servings)

2 cloves garlic

+0.93g of net carbs per serving

6 g / 0.21 oz

Step 1

You can use cooked or raw prawns - both work well in this recipe. If you don't have heirloom tomatoes, use any type of cherry tomatoes.

Step 2

Wash and finely chop the spring onion and mash the garlic (if used). Chop the cilantro and leave a few leaves for garnish. If you don't like cilantro, try basil or parsley.

Step 3

Transfer the onion and garlic into a pan greased with ghee (garlic ghee works great) and cook until slightly brown.

Add the prawns and cook for a few minutes until they become pink.

Add the bean sprouts and chopped cilantro and season with salt. When done, keep at a warm place.

Note:

The net carbs content of bean sprouts is similar to green beans (~ 4 grams net carbs per 100 g / 3.5 oz). Bean sprouts are great for stir-fries and in salads!

Step 4

Meanwhile, in another pan greased with butter (or ghee), briefly cook the tomatoes until the skins start to open. Use high heat but don't cook them for more than a couple of minutes.

Step 5

Transfer the tomatoes into a serving plate, top with the prawns and bean sprouts from the other pan and squeeze fresh lemon juice over it. Enjoy!

Watermelon ice drink

A perfect drink for a hot summer's day, sweet and refreshing, yet low in carbs!

Time & Nutritional data (per serving)

Overall 5 mins   Hands on 5 mins

Total Carbs 5.7g   Fiber 0.30g

Net Carbs 5.4g   of which Sugar 4.7g

Protein 0.46g   Fat 0.11g   of which Saturated 0.01g

Energy 22.5kcal   carbs 88.3%   protein 7.5%   fat 4.2%

Sodium 0.21%RDA   Magnesium 2.1%RDA   Potassium 4.2%EMR

Ingredients  (makes 1 serving)

1⁄2 cup cubed watermelon

75 g / 2.6 oz

1⁄2 cup ice

mint leaves for garnish

Step 1

Place some crushed ice into a jug/food processor.

Note:

You can use a food processor or hand blender.

Step 2

Cut the melon into wedges, remove the peel and deseed it.

Step 3

Place the melon into the jug/food processor and blend well with ice.

Step 4

Garnish with fresh mint and serve immediately.

Suggestions

If you prefer it sweeter, add a few drops of liquid stevia.

Looking for more cooling recipes? Try Watermelon Sorbet from my blog!

Wild mushroom sour soup

Wild mushrooms give this sour soup really amazing aroma. Use a variety of wild mushrooms and you will be pleasantly surprised!

Time & Nutritional data (per serving)

Overall 30 mins   Hands on 20 mins

Total Carbs 10.9g   Fiber 3.5g

Net Carbs 7.4g   of which Sugar 4.7g

Protein 17.4g   Fat 24.7g   of which Saturated 11.8g

Energy 336kcal   carbs 9.2%   protein 21.6%   fat 69.1%

Sodium 60%RDA   Magnesium 9.6%RDA   Potassium 47.7%EMR

Ingredients  (makes 4 servings)

4 cups Chanterelle mushrooms

280 g / 9.9 oz

4 cups Cremini (brown) or wild mushrooms

280 g / 9.9 oz

1 1⁄3 cup sour cream (or coconut milk)

300 g / 10.6 oz

8 large free-range eggs

400 g / 14.1 oz

4 bay leaves

8 tbsp white wine vinegar (or apple cider vinegar)

104 g / 3.7 oz

8 tbsp fresh dill

12 balls black pepper

1 tsp ground cumin

4-8 balls allspice

2 tsp pink Himalayan or sea salt

Optional ingredients  (makes 4 servings)

2 small sweet potatoes

+8.6g of net carbs per serving

200 g / 7.1 oz

Step 1

Clean and chop the mushrooms into bigger pieces or leave them whole if they are small.

Note:

If you can't find Chanterelle or Cremini mushrooms, use any other kind. The best for this soup are wild mushrooms - just be aware of their net carbs content.

You can also use dried mushrooms - just remember to use less as the amount of net carbs per 100 grams is many times higher for dried mushrooms.

Step 2 (optional)

Peel and dice the sweet potato.

Step 3

In a pot filled with boiling salted water (about 1 1⁄2 cup per serving), add bay leaf, whole black pepper, ground cumin and allspice. Keep on medium heat.

Note:

If you want to avoid pieces of spices in your soup, place the bay leaf, allspice and black pepper into a tea sieve or a piece of cheesecloth tied with a string. You can remove this when the soup is cooked.

Step 4

Add the mushrooms and sweet potato (if included) and boil for about 10 minutes until soft.

Step 5

Spoon the thick sour cream (or crème fraîche) in and mix well. Add freshly chopped dill, white wine vinegar and season with salt to taste.

Step 6

Crack each egg into a separate bowl. Pour one by one into a ladle and slowly drop them into the soup one at a time. Lower the heat and cook for about 3 minutes. Take from heat and leave to rest for additional 5 minutes.

Note:

The right way to serve this soup is when the egg yolks are almost cooked but slightly soft in the center. Try not to overcook them.

Step 7

Enjoy hot!

Suggestions

Sweet potatoes are a healthier alternative to traditional potatoes. This soup is great with or even without them. They affect the content of net carbs dramatically, therefore, you should include them only if your net carbs limit is at least 25-30 grams. For less carbs, try diced pumpkin (+ 3 grams of net carbs instead of 8.6 grams of net carbs).

Zesty oven-roasted turkey

Bored of traditional salt & pepper seasoning for turkey drumsticks? Try this delicious recipe - even turkey could taste different!

Time & Nutritional data (per serving)

Overall 1 h   40 mins   Hands on 20 mins

Total Carbs 4.4g   Fiber 1.1g

Net Carbs 3.4g   of which Sugar 0.95g

Protein 49.5g   Fat 32.1g   of which Saturated 14.2g

Energy 513kcal   carbs 2.7%   protein 39.6%   fat 57.8%

Sodium 33.6%RDA   Magnesium 15.4%RDA   Potassium 38.5%EMR

Ingredients  (makes 4 servings)

4 medium turkey drumsticks or 2 large (weight excludes bones)

1000 g / 35.3 oz

juice from 2 lemons

96 g / 3.4 oz

2 tsp paprika

4 cloves garlic

12 g / 0.42 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

4 tsp dried thyme

4 tbsp ghee (garlic or plain) or butter, grass-fed (or coconut oil)

4 medium parsley roots or celeriac (only for flavor boost)

320 g / 11.3 oz

4 medium carrots (only for flavor boost)

320 g / 11.3 oz

Step 1

Preheat the oven to 400℉ / 200℃.

In a small bowl, mix the paprika, black pepper, dried thyme and salt.

Step 2

If thighs are attached, just cut them away from the rest with a sharp knife. Rub the turkey with lemon and grated garlic.

Step 3

Peel the carrot and parsley root and cut into coarse slices.

The root vegetables are only used to boost the flavor. Discard when the meat is cooked and serve with non-starchy vegetables. If you decide to eat the vegetables, add ~ 10 g net carbs to the recipe per serving.

Step 4

On a baking dish, rub the spices mixture over the turkey legs, add some water and chopped vegetables. Spoon the ghee (or butter) over the vegetables and cover with a lid. Place it in the oven and cook for about an hour.

Step 5

After an hour, uncover the turkey legs and cook for an additional 30 minutes.

When the turkey is done, it should be soft but crispy on the top and the skin should be golden brown.

Step 6

Place the turkey on a serving plate and add a few tablespoons of the meat and vegetable juices. Serve hot and enjoy!

Suggestions

If you prefer to avoid root vegetables, try with steamed broccoli, asparagus or fresh greens.

Zucchini "maki"

Traditional sushi often includes rice which is high in carbs. This is a keto-friendly alternative to the popular Japanese maki.

Time & Nutritional data (per serving)

Overall 15 mins   Hands on 15 mins

Total Carbs 6.6g   Fiber 1g

Net Carbs 5.6g   of which Sugar 4.2g

Protein 25.5g   Fat 29.2g   of which Saturated 12g

Energy 389kcal   carbs 5.8%   protein 26.3%   fat 67.9%

Sodium 52.6%RDA   Magnesium 10.4%RDA   Potassium 17.1%EMR

Ingredients  (makes 4 servings)

4 baby zucchini (courgette)

360 g / 12.7 oz

4 packages small mozzarella balls

400 g / 14.1 oz

4 tbsp fresh chives or spring onion

4 tbsp fresh parsley

4 tsp balsamic vinegar

20 g / 0.71 oz

4 tbsp extra virgin olive oil

52 g / 1.8 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

Step 1

Clean the zucchini, parsley and chives and place the mozzarella into a small bowl.

Step 2

Chop the chives and parsley thinly and add to the bowl with mozzarella. Keep some herbs aside for garnish. Pour in extra virgin olive oil and balsamic vinegar. Mix in well and leave aside for later.

Step 3

Prepare the zucchini by slicing it lengthwise using a hand slicer or mandolin.

Step 4

Place a mozzarella ball onto each zucchini slice and add freshly chopped herbs. Wrap each slice tightly around the filling.

Step 5

Season with salt, pepper and the remaining of the herbs and enjoy!

Suggestions

This recipe makes about 13-15 maki (per serving). Quick & simple recipe - perfect snack when unexpected guests arrive! Instead of oil, vinegar and herbs, try the mozzarella balls with basil pesto!

Zucchini carbonara

This is a great recipe for all pasta lovers. There is virtually no pasta needed in this Italian-style meal!

Time & Nutritional data (per serving)

Overall 20 mins   Hands on 20 mins

Total Carbs 10.7g   Fiber 2.7g

Net Carbs 8g   of which Sugar 8.2g

Protein 18.9g   Fat 58.8g   of which Saturated 24.8g

Energy 642kcal   carbs 5%   protein 11.8%   fat 83.1%

Sodium 55.9%RDA   Magnesium 16.7%RDA   Potassium 44.2%EMR

Ingredients  (makes 4 servings)

8 small zucchini (courgette)

1040 g / 36.7 oz

4 egg yolks

68 g / 2.4 oz

1 cup heavy whipping cream (or coconut milk)

240 g / 8.5 oz

16 thin slices bacon (or 8 regular)

240 g / 8.5 oz

4 tbsp extra virgin olive oil

52 g / 1.8 oz

1 tsp pink Himalayan or sea salt

freshly ground black pepper

8 tbsp parmesan cheese (avoid for dairy-free)

40 g / 1.4 oz

4 tbsp fresh basil (or 4 tsp dried)

Step 1

Slice the zucchini lengthwise using a hand slicer or mandolin.

Note:

You can also use a knife - just make sure you slice the zucchini as thin as possible.

You can use yellow or green zucchini or even mix those two to get a nice color variety.

Step 2

Slice the bacon into thin stripes.

Step 3

Separate the egg yolks from the egg whites and place them in a small bowl.

Pour the cream (or coconut milk) into the bowl and mix well using a hand blender. Season with freshly ground black pepper and salt to taste. Set aside for later.

Note:

How about the egg whites? Don't waste them - use them to make Caramelized almonds, Beef wraps with red salsa, Cauli-bread bites, Crispy aromatic duck with mini pancakes, Essential keto crepes or Ultimate keto buns!

Step 4

Heat two non-stick pans (one small and one big) over medium heat. In the big one, heat extra virgin olive oil and add zucchini. Sauté for about 3-5 minutes until it gets a bit tender and slightly brown.

Step 5

Meanwhile, in the smaller pan, cook the bacon until crispy brown for about 2-3 minutes and then add it to the bowl with the egg mixture.

Step 6

Now, pour the mixture over the zucchini. Cook and stir until the sauce thickens.

Note:

Make sure you don't cook it for too long, the sauce should not get completely solid.

Step 7

Place the zucchini onto a serving plate and add freshly chopped basil. Sprinkle with grated parmesan cheese and…

Step 8

Enjoy your meal!

Suggestions

You can also use other herbs such as parsley. If you don't have fresh herbs, you can always use dried ones. Also, if you don't have cream at home, use coconut milk - the amount of net carbs is very close and won't make a difference!

Zucchini patties

These vegetable patties are great for breakfast or as a side with meat.

Time & Nutritional data (per serving)

Overall 25 - 30 mins   Hands on 10 mins

Total Carbs 4.1g   Fiber 1.1g

Net Carbs 3g   of which Sugar 2.8g

Protein 11.6g   Fat 22.9g   of which Saturated 13.2g

Energy 267kcal   carbs 4.5%   protein 17.5%   fat 78%

Sodium 32.8%RDA   Magnesium 7.8%RDA   Potassium 16.4%EMR

Ingredients  (makes 4 servings)

2 medium zucchini (courgette)

400 g / 14.1 oz

2 large free-range eggs

100 g / 3.5 oz

1 1⁄3 cup grated parmesan cheese (dairy-free options below)

80 g / 2.8 oz

4 tbsp ghee (garlic or plain) or butter, grass-fed (or coconut oil)

60 g / 2.1 oz

4 tbsp fresh parsley

pinch of pink Himalayan or sea salt

Optional ingredients  (makes 4 servings)

4 cloves garlic

+0.93g of net carbs per serving

12 g / 0.42 oz

Step 1

Preheat the oven to 400℉ / 200℃. Slice the zucchini into thin noodles using a julienne peeler or vegetable spiral cutter. If using a julienne peeler, peel the zucchini all around until you get to the soft center.

Step 2

Finely chop the soft core of the zucchini and mix it with the rest of the noodles.

Step 3

Place the noodles with the chopped core into a bowl and crack in the eggs. Add mashed garlic (if used), grated parmesan cheese, finely chopped parsley and season with salt.

Note:

For a dairy-free option, avoid parmesan cheese and use chopped ham, crispy bacon or cooked and diced chicken. Just make sure you read the labels and avoid hidden carbs and other additives.

Step 4

Pour in the melted ghee or butter. Garlic or herb-infused ghee is highly recommended!

Step 5

Using a small cookie sheet or muffin forms, create palm-size patties. Place them in the oven and cook for 15-20 minutes.

Step 6

When done, the patties should be slightly browned and crispy on top. Remove from the oven and transfer to a serving plate (3 patties per serving). Eat immediately or keep refrigerated and enjoy later!

Table of Contents

Table Of Contents

Recipe Index

Introduction

Getting Started

Types of Ketogenic diets

All you need to know about carbs

Very low-carb diets

How much protein should I eat?

How much fat should I eat?

Measuring Ketones

Should I count calories?

Drink Water!

After you lose weight...

Benefits and side effects of ketogenic diets

The exercise issue

What if I cannot lose weight?

So, what should I eat?

Nutrition Facts

KetoDiet in a nutshell

FAQ

Recommended sources of information

"Peanut" butter halva bites

Almond & cashew butter

Almond & vanilla protein bars

Artichoke & lemon pesto

Artichoke & mushroom salad

Asian-style quick asparagus salad

Avocado & kale salad

Avocado & salmon stacks

Avocado lettuce cups

Bacon & olive omelet

Baked eggplants

Basil pesto

Beef & kale cutlets

Beef wraps with red salsa

Beetroot & ricotta salad

Blackberry muffins

Braised kale

Breakfast ham cups

Bresaola & mascarpone rolls

Broccoli & cauliflower purée

Capri salad

Caramelized almonds

Cauli-bread bites

Cauliflower pesto mash

Cauliflower rice (aka Cauli-rice)

Cheese & chives omelet

Cheese cups with crab & avocado dip

Chicken & lemon soup

Chicken paprikash tacos

Chocolate & coconut protein bars

Chocolate & macadamia pancakes

Chocolate granola

Chocolate yogurt with nuts

Chorizo spicy omelet

Citrus meltaways

Classic French mussels

Classic keto hamburger

Coconut chocolate indulgence

Coconut creamy porridge

Coconut prawns

Creamy egg spread

Creamy pumpkin soup

Creamy salmon & cucumber

Creamy scrambled eggs

Creamy spiced cocoa

Crispy aromatic duck with mini pancakes

Crispy bacon

Crispy Caesar salad with "avonnaise"

Crispy greens with home-made mayo

Crispy marinated asparagus

Crunchy keto cereal

Deviled eggs

Devilled mackerel

Egg muffins with goat cheese

Egg nests

Eggplant fries

Eggplant lasagna

Eggplant rolls

Endives with liver pâté

Faux keto oatmeal

Faux spaghetti Bolognese

Fluffy omelet with raspberries

French breakfast buns

Frittata cavolo nero

Ghee

Goat cheese salad

Grain-free quiche

Greek stuffed cabbage rolls

Greek yogurt with blueberries

Grilled mushrooms

Grilled root vegetables

Grilled sardines

Grilled vegetable salad

Grilled zucchini

Grilled zucchini wraps

Guacamole

Herbed Brussels sprouts

Indian lamb okra

Indian-style chicken in sauce

Juicy green beans

Kalamata bread sticks

Ketchup

Keto bone broth

Lamburger with blue cheese

Layered Chef salad

Low-carb virgin Mojito

Macadamia chocolate nuts

Macadamia chocolate spread

Marinara sauce

Mascarpone pancake

Mayonnaise

Mediterranean salad

Mediterranean-style meatballs

Melon & prosciutto

Mini pancakes

Mini pizza Margarita

Mocha egg cream

Moussaka

Mushroom & cheese omelet

No-potato hash browns

Nut & fruit porridge

Nut crackers

Omelet Calzone

Orange & chocolate yogurt

Pancetta-wrapped spicy asparagus

Parmesan mini cakes

Poached eggs on a bed of spinach

Pork skewers

Portobello mushroom salad

Pumpkin & walnut muffins

Quick chocolate muffin

Quick green salad

Quick prawn salad

Quick spinach wraps

Red cabbage & blue cheese salad

Red cabbage & zucchini pancakes

Ribeye & wild mushroom sauce

Roasted butterfish with herbs

Roasted lamb

Roasted red pepper & ricotta pesto

Saffron "rice-stuffed" tomatoes

Salmon & spinach with lemon cream

Salmon patties

Sardines & avocado spicy wraps

Savory cheese pancakes

Scotch eggs

Shaved fennel salad

Simple frittata

Simple grilled trout

Simple tomato & rocket salad

Slow-cooked rabbit in wine

Smoked salmon & avocado salad

Spiced broccoli

Spiced cranberry relish

Spiced lemonade

Spiced nuts

Spicy chocolate BBQ sauce

Spicy Thai prawn soup

Strawberry protein smoothie

Stuffed round zucchini

Sushi: California rolls

Tender octopus

Tender venison steaks

Thai-style chicken in "peanut" sauce

Tomato & mozzarella salad

Tomato tarte tatin

Traditional Czech "Potato" salad

Triple berry jam

Tuna & cucumber wraps

Turkey, avocado & umami wraps

Tzatziki

Ultimate keto buns

Ultimate keto coffee

Umami paste

Vegetable stock

Vietnamese-style chicken salad

Waldorf salad

Warm Niçoise salad with quail eggs

Warm tomato & prawn salad

Watermelon ice drink

Wild mushroom sour soup

Zesty oven-roasted turkey

Zucchini "maki"

Zucchini carbonara

Zucchini patties