Starting any diet is tough, and starting a ketogenic diet is often even harder.
You’ve got to give up your toast and cereal (or donuts) at breakfast, your sandwiches at lunch, and your pizza for dinner. Oh…and no yummy desserts!
But starting keto doesn’t have to be painful!
I’m pointing out that starting a ketogenic diet isn’t a walk in the park (at least for us normal humans who dream about what to eat for lunch while we’re eating breakfast).
In this article, I’ll show you the absolute best way to start a ketogenic diet. And then, I’ll show you 2 other methods that you might find easier, depending on your particular personality.
We always need more recipes for the ketogenic diet. It’s hard to find recipes that don’t dump huge amounts of sugar or other carbohydrates into the dish, so we’ve scoured the web for some of the best low carb, keto recipes. We’ve put them into categories so you can find the recipes you want quickly and easily.
From breakfast, to desserts, to drinks and snacks…take a look around and see which keto recipes you want to try! (Plus, all the recipes are Paleo, gluten-free, grain-free, and dairy-free except for butter/ghee so you can stay healthy and in ketosis!)
‘Tis the season for Paleo pecan pie recipes! Enjoy this delicious dessert without all the gluten and processed sugars.
While searching for amazingly delicious Paleo pecan pie recipes, we discovered several recipes that transform the flavor and crunch of traditional pies into bars instead. And after some more searching, we found a few other creative pecan pie recipes like pecan pie cookies and truffles.
You’ll find all 21 of these tempting Paleo pecan pie dessert recipes below – we hope they help you celebrate this holiday season Paleo-style.
Click the green button below to download this entire list of pecan pie recipes (we’ll email you a PDF immediately of this post).
The ketogenic diet is getting more and more popular, and for good reason – it’s helped a lot of people lose weight, get healthier, and get more energy.
So, in this article, I’ll detail what the ketogenic diet is, what do you eat, what don’t you eat, who should do it, and how best to get started on a ketogenic diet.
I’ll answer a lot of frequently answered questions in this post, from how it’s different to Atkins and Paleo to whether you need to take exogenous ketones and how to measure your ketone levels.
A ketogenic diet can be a fantastic tool, but just like the handy hammer, it’s important to understand what it is, when to use it, how you can use it properly, and what to do when it doesn’t work.
If you want to skip to a specific section, then just use the table of contents below:
A keto or ketogenic diet is a diet that causes your body to burn fat (in the form of ketones) rather than sugar (in the form of glucose/glycogen). I’ll explain a little more in detail below, but you basically do this by eating a lot of fat and very little carbohydrates.
There’s a lot of confusion about just how much fat, protein, and carbohydrates you should eat on a ketogenic diet, and that’s because there are now several types of ketogenic diets. Most of the research has focused on the very high fat (standard) ketogenic diet. But if you’re looking for weight loss benefits then a high-protein ketogenic diet might help more.
Knowing what to eat on a Ketogenic diet can really help you get started quickly and easily. So we’ve created a free 7-day ketogenic diet meal plan to help you start a keto diet with as little effort as possible.
You can download this entire meal plan as a PDF or Kindle/epub version by clicking this link.
Or use the table of contents below to navigate through the different days. You’ll find all the ketogenic recipes used in this meal plan on this page (ingredients, instructions, and nutritional data as well as a photo of the recipe so you know what you’re making).
Our free ketogenic diet meal plan covers breakfast, lunch, and dinner. Some days, there’s an optional snack as well. You’ll need to check the yield for each recipe to make sure you make enough of the recipe for however many people there are eating. The nutritional data for the recipes are estimates based on each serving.
Pasta in its various forms has become such a staple food of our society that it’s really tough to know what to eat for dinner when spaghetti, linguine, fettuccine, and even rice noodles are taken out of the equation.
So, in this post, we’re going to show you 9 types of Paleo “pasta” as well as recipes using each type of Paleo pasta so that you can start adding back delicious but healthy pasta to your meals.
You’ve probably already heard that gelatin is healthy for you – from healing digestive issues, improving hair and skin, to simply being a great source of protein. (And if you’re looking for a book with more general gelatin recipes and information about the health benefits of gelatin, then check out The Gelatin Secret here.)
However, in addition to all the potential health benefits that gelatin offers, it’s also a fantastic ingredient to have handy when you’re on an egg-free diet like AIP (paleo autoimmune protocol).
Gelatin (when mixed with a bit of warm water) can by used as a substitute for eggs in a variety of baked goods so that you can still enjoy delicious cookies or pancakes even if you can’t eat eggs.
These AIP gelatin recipes are also completely Paleo and gluten-free as well as egg-free, nut-free, and dairy-free! So enjoy these delicious recipes guilt-free.
Note – if you’re sticking strictly to AIP, then use alcohol-free vanilla in the recipes. Some of the recipes use carob powder as an AIP alternative to chocolate powder as well. And as always, if you don’t tolerate certain ingredients (even if they’re considered healthy, Paleo, AIP, or otherwise), stop eating it for a while and do some testing to ensure there aren’t any other underlying health problems.
You can download this entire list of AIP gelatin recipes by clicking the green download button below. Or start browsing the recipes using our table of contents.
If you’ve just started a ketogenic diet, then you’ll know that it can be really tough to figure out if you’re doing keto right.
Am I eating too many carbs? Too much protein? Should I still be feeling tired? When is the fat burning supposed to start?
It’s confusing, and one of the most confusing aspects is what your optimal ketone levels are supposed to be.
Unlike most other diets, the ketogenic diet is designed to put your body into a state of ketosis in order to get your body to start burning ketones instead of the glucose that it usually burns when you eat a high carb standard American diet (SAD).
But to know whether you’re in ketosis and whether your body has enough ketones circulating for you to use as energy instead of glucose, you have to measure your actual ketone levels and then determine whether they’re high enough for you to be reaping the benefits of the ketogenic diet.
If you’ve tried searching for this information already, then you’ll know that there’s some controversy depending on which expert you follow. So in this article, we’ll tell you exactly what the different experts are suggesting are the optimal ketone levels as well as give you recommendations for what ketone levels you should be aiming for depending on your goals with a ketogenic diet.
A Few Quick Notes Before We Start…
“The real ketone magic…[occurs when] we deplete glucose [and] we train our body to produce ketones.”
This is a comprehensive article but if you want to jump to a specific section, just use the table of contents below to do so.
We couldn’t just tell you what ketogenic fat bombs are without also telling you how to make fat bombs! So, this article is a bit longer and will cover what are ketogenic fat bombs and 3 easy steps for making keto fat bombs. If you follow our 3 easy steps for making fat bombs, you’ll be able to make an almost endless selection of keto fat bombs to satisfy your desires.
However, if you prefer to follow a fat bomb recipe instead, then at the end of this article you’ll find links to 12 delicious keto fat bomb recipes you can go make right now.
If you’d like this entire article (including the list of recipes) emailed to you as a PDF so you can read it at a later time, then just click the green button below:
To help you navigate this article on ketogenic fat bombs, below is a helpful table of contents you can click to take you to the section you want to start reading.
Click to jump to a specific section:
This Paleo transition story is from Nicole Howze – over 7 days this spring, Nicole and her family of five completed a 7-day Paleo challenge. In this post, she shares with us the ups and downs of that 7-day transition, including some of the delicious foods they ate.
For some, transitioning to the Paleo lifestyle may seem like a piece of cake (Paleo friendly, that is), and may not seem like much of a challenge, but for most, especially those who are used to the “SAD” (Standard American Diet) way of eating, switching to a way of eating that seems to eliminate so many options, can be a huge undertaking that may at first appear almost impossible.
So then the question becomes, why would you and your family of five decide to embark on such an adventure if it seems like such an unattainable goal?
Well, for my family, that answer is simple. We needed a change in how we viewed our everyday way of eating and we needed to understand the importance of a healthy lifestyle.
My husband and I felt Paleo was the best way to eat based on the research I have done over the years, and based on the fact that when I have committed to Paleo in the past, I felt amazing inside and out. My father, who is a personal trainer, has also followed this way of eating for over 2 years now and feels great, too.
So, on May 31, 2016, the whole family (Rob, my 41-year old husband, who is not overweight, but eats unhealthy, myself who is 35 and overweight, pre-diabetic, on high blood pressure meds, RJ, who is 13 and overweight slightly, Harmony, who is 10 and a junk-food junkie, and Melody, who is 3 and open to anything) began transitioning to a Paleo lifestyle.
Here’s all of us:
We decided to do a 7-day Paleo challenge from Tuesday to Tuesday, and in this post I’m going to detail how that transition went (the ups and the downs).
These ketogenic bread recipes will allow you to once again enjoy eating bread without all the carbs! We’ve organized them into different types of breads to help you determine which recipe is the one for you. From crackers to full-on slices of bread, we’ve got them all covered!
Just click on one of the sections below to jump straight to those recipes, or feel free to scroll and browse. You can also download the entire list so you can try different recipes in the future as well – just click one of the green buttons below.
We know many of you may have nut allergies or seed allergies, so we’ve intentionally found several nut-free and seed-free ketogenic bread recipes for you to enjoy.
All of the keto bread recipes in this section use coconut flour instead of a nut or seed flour. For most nut-allergy sufferers, coconut flour is a great alternative for baking with. Also, coconut flour is low in carbohydrates so these breads can be enjoyed without kicking you out of ketosis.
If you’re not familiar with coconut flour, then it’s flour made from ground dried coconut meat. Most of the oils is also pressed out of the coconut meat along with the water, so coconut flour is mostly fiber!
When cooking with coconut flour, note that it does not behave like other flours because it doesn’t have hardly any fat or protein in it. So, if you don’t add some sort of binder and some sort of fat to the recipe, then you’ll end up creating something that falls apart and tastes really dry. Most low-carb bread recipes using just coconut flour will also use a lot of eggs as the eggs provide protein and fats to counteract the lack of those components in coconut flour. That’s why bread made using coconut flour can sometimes taste a bit eggy unfortunately.
Whenever we start a new diet for weight loss, whether it’s Paleo, keto, low-carb, vegetarian, Mediterranean, or something else, it’s always really exciting when you drop a bunch of weight in the first week of starting the diet. But are you actually losing fat, or is it just water weight that you’re dropping?
In this post, I’ll explain what is water weight, what causes water retention in your body, ways to check if you’re just losing water weight, and how you can start actually losing fat rather than just water.
Check out our table of contents below if you want to jump straight to a section.
We know how tough preparing breakfast can be when you can’t just eat a bowl of cereal or have toast. That’s why we went out and found over 100 amazing ketogenic breakfast recipes so that you will never have to go hungry again.
We’ve got a ton of different recipes – and don’t worry, they’re not all just scrambled eggs! There’s also ketogenic “granola,” wraps, as well as muffins and other fun breakfast (or brunch) delights.
If you’d like to download this entire list of ketogenic breakfast recipes so you can keep it safe on your computer to reference whenever you need to, then just click the green button below:
With the popularity of gluten-free going crazy worldwide, it’s no wonder people are getting confused about whether they should be eating gluten-free products like gluten-free bread on a Paleo diet. So, is gluten-free bread Paleo? Is gluten-free bread good for you? That’s what we’ll explore in this article.
These Paleo and Keto peppermint patties are perfect for parties or for storing in your fridge as mini treats. Even though they were barely sweetened, they taste fantastic, and the black and white layers really stand out and make them look cute and delicious.
Next time you’re going to a party and want to bring some desserts to impress the guests with, try taking these gorgeous layered peppermint patties – you’ll feel like a skilled chef rather than a home cook with these!
If you don’t like using stevia, then just add in a 1-2 tablespoons of raw honey instead. Of course, if you’re sticking to a ketogenic diet then you’ll need to take those extra grams of carbs into account.