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Category Archives for Paleo Diet

20 Aromatic Low Carb Ketogenic Indian Recipes To Tempt Your Tastebuds

Louise Hendon | January 14

Indian food is so flavorful. But it’s often too tempting to order garlic naan or rice when you eat out. Plus, you don’t really know if they added sugar or MSG to your curry or cooked your chicken in canola oil.

Cooking your own ketogenic Indian food is much healthier and can be just as delicious. Many curry recipes use tomatoes, which can increase the net carb count of the dish. So if you’re looking to limit your carb intake more strictly, then consider decreasing the amount of tomatoes the recipe asks for.

We’ve created this list of ketogenic Indian recipes to help you pick healthy and delicious dishes to make for dinner. This list has a lot of different recipes – some are more authentically or traditionally Indian than others.

We generally suggest you stay dairy-free when you go keto as many people don’t react well to dairy even if they’ve been eating it for their whole life. However, traditionally, Indian recipes have a lot of dairy in them. If a recipe does contain dairy ingredients, we’ve labeled it as such and included non-dairy substitutions.

If you’d like to download this entire list of low carb/keto Indian recipes, just click the green button below and we’ll email the whole list to you.

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Table of Contents for Low Carb Ketogenic Indian Recipes

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How the Ketogenic Diet Healed My Chronic Migraines

Louise Hendon | January 7
This is the keto success story of Danielle Aberman, a clinical nutritionist and a certified health and wellness coach. She is going to tell you how following a ketogenic diet helped her to manage her chronic migraine problem. You can find her at:

My Life before Keto

Having 24/7 migraines was devastating.  Some days I could barely function due to the pain and the anxiety about what the pain meant.

I was afraid I was going to have to learn to accept this “new normal.”

My life had shrunken dramatically and I couldn’t be the wife and mother that I wanted to be.

It was miserable.

Danielle Aberman - Ketogenic Diet Healed Migraines

Danielle Aberman

Of course, I had tried for a long time to search for a solution. I was avoiding my many food triggers even before trying keto.

Those triggers tend to be the common ones for many migraine sufferers –  cheese, avocado, citrus, banana, onions, sour cream, yogurt, nuts, and anything fermented including vinegars.  I also stayed away from gluten. But going keto was the key.

Finding Keto

I heard about keto for migraines while doing general research on dietary protocols for migraine.   There are quite a few good studies on the topic. 

Professionally, I work with people with migraines, other neurological conditions and auto-immune disorders. I have chronic migraines so I’m passionate about helping others with this awful condition.

After some initial resistance, I decided that I had an obligation to try the ketogenic diet to see if my own symptoms improved. I also wanted to see if this is something that my clients could try as a therapeutic intervention. 

I loved keto from Day 1! I had minimal cravings for goodies and other carbs and I felt good.

And best of all, keto gave me good migraine control.

Keto improved my migraines and my life

And keto didn’t just help with migraines. It took me weeks to notice that my ability to think had also improved as I was taking on more and more challenging responsibilities.

Since controlling the migraines with diet and getting off of the daily mind-numbing medications, I have my life back.  I have energy and can do everything I used to do before my migraines became chronic.

I have some keto patients but wish I had more. The ones who try keto are doing great!  They not only have good control of their pain, their brain fog has cleared.

Those with vestibular symptoms are feeling more steady and confident.  I have clients who can go back to work and feel like themselves again.

There are few resources available to guide people with migraines on how to help themselves in addition to medications OR in lieu of medications.  

Those specific medications only work for about 50% of the population. They often have lots of unpleasant side effects.  The keto diet is a MUCH better alternative and it’s yummy!

Ketogenic Diet Heals Migraines

Give Keto a chance!

I know many people might feel initial disgust at a ketogenic diet.

My first reaction to keto was definitely, “yuck, I’ll never try that!”

In my mind it was an intolerable diet washed down with some MCT oil. 

But, the more I investigated the current and practical approach to reaching ketosis, the more I realized that my impression was terribly wrong. 

Our society is very “fat-phobic” and it’s often difficult to unlearn something we have been told for decades.

Some parting advice for when you first start on a ketogenic diet

The first few weeks on keto can be a bit painful. I definitely had some ups and downs then. 

I had some headaches that resolved quickly with Aleve in spite of hydrating and trying some broth.  (Check out this post on overcoming keto flu.)

But, I also had times of great energy and excitement about not craving goodies and high-carb foods.  I never thought that would happen!

Since then, I have found I can even eat a small amount of my known migraine triggers and not feel symptoms.

The ketogenic diet allows me much more freedom to eat in restaurants and I feel like I’m participating with my friends and family. I feel great!

Finally, don’t overthink it! Get a buddy or coach to help you through the practical matters and give you the support you need.

What is the Ketogenic Diet? – Your Keto 101 Guide

Louise Hendon | December 29

I’ll start with a quick answer to “what is the ketogenic diet?” before diving into the intricacies of this diet.

Definition of Ketogenic Diet:

The ketogenic diet (AKA keto diet, ketosis diet) is a low carbohydrate diet designed to put your body into the natural state of nutritional ketosis. When your body receives very few carbohydrates, it can’t use glucose to supply all your energy needs. So your body’s fat cells will be broken down in your liver to produce ketones (ketone bodies). Your body will then use those ketones for energy.

In this article, I’ll go over some of the basics of a ketogenic diet like what do you eat, will you lose weight, how do you measure ketones. I’ll also reference other articles so that you can (if you want) go into more depth.

Table of Contents – Keto 101 Guide

There are several types of ketogenic diets…

Many people consider a ketogenic diet (aka keto) a low carbohydrate diet like Atkins. Strictly speaking, while an Atkins diet can be ketogenic, it has traditionally emphasized different things. Atkins emphasizes low carbohydrates while keto emphasizes getting your body to have higher ketone levels.

As the negative myths around eating fat has melted away in the past decade or so, high fat diets (like the low carb high fat (LCHF) movement) have taken off.

While keto is perhaps a stricter version of LCHF, in general the foods we eat on both diets look very similar.

There are also several other types of keto like the Cyclical Keto Diet or the Targeted Keto Diet.

I’ll try to contain myself to just the basic keto diet in this article though.

How much fat, protein, and carbohydrates do you eat on keto?

The exact percentages and amounts of fat, protein, and carbohydrates will differ depending on why you’re on a ketogenic diet. For weight-loss purposes, you’ll probably want to eat more protein. But if you’re using keto to reduce epileptic seizures or for other therapeutic reasons, then you might need to go higher fat.
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25 Super Quick Keto Recipes for Dinner

Louise Hendon | December 21

Need some quick keto recipes for dinner tonight? We’ve got you covered here! And we’ve even included a few quick keto dessert recipes to help add a sweet finish to your meal.

All these ketogenic dinner recipes can be made in 30 minutes or less so you can spend less time cooking and more time enjoying your evening.

Want to get this entire list of quick recipes for the ketogenic diet emailed to you? Just click the green button below.

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Table Of Contents For Quick Keto Recipes for Dinner

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The Best Way To Start a Ketogenic Diet (+ 2 Potentially Easier Alternatives)

Louise Hendon | December 7

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.

Table of Contents – How To Start a Keto Diet

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96 of The Best Ketogenic Diet Recipes [Low Carb and Paleo]

Louise Hendon | December 5

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 of these 96 ketogenic diet 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!)

Table Of Contents For Best Ketogenic Diet Recipes

Don’t forget you can get this entire gigantic list of ketogenic diet recipes emailed to you by clicking the green button below.

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21 Tempting Paleo Pecan Pie Dessert Recipes

Louise Hendon | November 30

‘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).

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Table Of Contents To The Paleo Pecan Pie Dessert Recipes

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The Ultimate Guide To The Ketogenic Diet

Louise Hendon | November 10

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:

Table of Contents – Guide To The Ketogenic Diet

What is a Keto or Ketogenic Diet?

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.

If you want to just get on with the ketogenic diet, then feel free to just click here to get the ketogenic diet food list emailed to you directly.

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Free Ketogenic Diet Meal Plan

Louise Hendon | November 10

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. (If you’re unsure what keto is or whether it’s right for you, then check out the first section of this article below.)

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.

9 Types of Paleo “Pasta” [How to make, Recipes, + Infographic]

Louise Hendon | November 8

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.

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39 AIP Gelatin Recipes [Paleo, Autoimmune-Friendly, Egg-Free, Nut-Free, Dairy-Free]

Louise Hendon | November 5

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.

Click Here To Download This Entire List of AIP Gelatin Recipes

Table Of Contents For AIP Gelatin Recipes

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What Are The Optimal Ketone Levels For A Ketogenic Diet?

Louise Hendon | November 1

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…

  1. If you’re looking for signs other than testing your actual body ketone levels as to whether you’re in ketosis or not, then please check out this article instead that provides you with signs you’re in ketosis.
  2. If you’re a type 1 diabetic, then this article is not for you and the optimal ketone levels suggested below are not applicable to you. Please check out the tons of other ketone level articles on the web to ensure your ketone levels do not reach dangerous levels.
  3. And lastly, while the levels of ketones in your body is important, it’s not all that you should be thinking or worrying about. For example, while you may be able to raise your ketone levels by taking exogenous ketone supplements like KETO//OS®, this artificially induced higher ketone levels may not offer the same benefits as when you produce your own ketones. As Marty Kendall put it:

    “The real ketone magic…[occurs when] we deplete glucose [and] we train our body to produce ketones.”

Table of Contents for What Are The Optimal Ketone Levels For A Ketogenic Diet?

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.

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What Are Ketogenic Fat Bombs, How To Make Them in 3 Easy Steps (PLUS 12 Ketogenic Fat Bomb Recipes)

Louise Hendon | July 20

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:

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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.

Table of Contents

Click to jump to a specific section:

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What is a Smoothie Bowl [+ How to Make a Smoothie Bowl]

Louise Hendon | July 8

Smoothie bowls are all the rage on Instagram – they definitely make pretty photos that fit well in a square frame!

But if you’re not caught up on this craze, then you might be wondering what is a smoothie bowl and how you can create your own version of one.

So, in this post, we’ll go over what is a smoothie bowl (hint, the name is a dead giveaway) as well as show you step by step how to create your own and what toppings to add for the best results. (We’ll also tell you two big mistakes to avoid when making your smoothie bowl.)
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