Hi there Libby, just to let you and your readers know, I have been low carb for over a year now, ( sometimes I fall down and have processed carbs, mostly when I am travelling away from home) and the good news is I was diabetic, and now I am pre-diabetic, which is huge :O) I have also lost a small amount of weight in the process ( still more to go :O) but this eating plan makes me feel normal again, not always hungry, and I am a lot healthier than I was :O) now all I need to do is make exercise a habit :O) So thank you so much for all the time and energy you put in to this site, and all of these wonderful recipes :O)
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Thank you for such a nice comment, Eric, and I am so glad you were able to have something to remind you of home while you are currently in Japan. You are right, it is the ultimate fat bomb and we often cut it into even smaller pieces. Thank you for telling me about the lemon juice in the cream cheese layer, I will have to try it. Have a wonderful week and enjoy Japan. -Kim
When Zin, former girlfriend of a Thai mob boss, falls for Masashi, a Japanese gangster in Thailand, the boss banishes them: Masashi to Japan, and Zin, with her small daughter Zen, to live next to a martial arts school. Zen is autistic, with uncanny swift reflexes. She watches the students next door and Muay Thai movies, absorbing every technique. She's now a teen, and her mother needs chemotherapy. Zin has taken in a chubby kid, Moom, who watches over Zen. Moom finds a ledger listing business men who owe Zin money; he goes to them one at a time to collect in order to pay for Zin's treatment. Zen, with her martial skills, becomes his enforcer. A showdown with the boss is inevitable. Written by 

I enjoyed reading through the recipes and like the premise of this book. However, there were some inconsistencies that bothered me a bit, hence the four star rating. Please be consistent with your measurements. Throwing in the occasional metric measurement of an ingredient was a little bit disconcerting. Also, some of these recipes look fantastic. It would be great if you could also include information about protein, carbs, fat etc. with your recipes. Thanks for putting together such a nice little book with recipes I am eager to try.

Then don’t give up the fruit! Go for it. You sound like a fit and active person within the normal weight range. Generally the advice is to stay off excessive fruit, and high sugar fruit especially if people are overweight or have other health issues, then in that case fruit is not your friend. But with everything, eat within your personal carb limitations and eat to what is appropriate to you. Whole fruit is somewhat self limiting due to the fibre and water anyhow. You obviously have worked out a fabulous routine and it is working, so why change, stick with it Tom and enjoy 🙂
Hello, Anna. Thanks for the compliment and great questions. You may use any sweeteners that you prefer -BUT- the taste will be different. If you are okay with it having more of a brown sugar taste and brownish color then go for it! The coconut crystals will be especially good in the crust I think. Stevia glycerite is a viscous super-concentrated liquid form of stevia that I feel is much less bitter than other brands. I am guessing that the nu-stevia is very similar to KAL Pure Stevia powder which I love but don’t use in my blog recipes as I try to stay more in-line with other bloggers so readers don’t have to buy 12 different products! You may need to experiment a little with your sweeteners just a tad to get the taste you want, so taste as you go. I would LOVE to hear how your sweeteners worked in the recipe as it may help someone else who may have the same issues with erythritol. Have a great week!
Hi I’m only new to LCHF and you’re information has been amazing, thank you! I have one question though I’m doing well cutting out sugar, breads etc but just wondering do I need to portion control my meals? Typically I have a 2 egg one letter with cheese, spinach and mushrooms for breakfast. Then warm chicken salad with rocket, cucumber, tomatoes, Persia fetta and a poaxhed egg. Dinner yellow curry with brocoli, carrot on cauliflower rice. Snack a low carb cheesecake, nuts maybe a smoothie.
This sounds wonderful! I’ve had the original version with sugar, before, and it is really good. I haven’t made this yet, but I’m going to cook the crust on a cookie sheet, so it will be easier to plate. If I decide to make the chocolate whipped cream version, I will use dissolved gelatin in the cream, to keep the whipped cream stable. Where I live, this dessert is called “Fat man’s dessert”. Decades ago, the school lunch ladies made a dessert like this, with a Graham cracker crust, but they flavored the chocolate pudding with peppermint. It was yummy, too!

Much of the research into low-carbohydrate dieting has been of poor quality and studies which reported large effects have garnered disproportionate attention in comparison to those which are methodologically sound.[5] Higher quality studies tend to find no meaningful difference in outcome between low-fat and low-carbohydrate dieting.[5] Low-quality meta-analyses have tended to report favourably on the effect of low-carbohydrate diets: a systematic review found that 9 out of 10 meta-analyses with positive conclusions were affected by publication bias.[5]
And while brands such as Lily’s sugar free chocolate chips do exist on the market, making your own at home not only saves money, it also enables you to control what ingredients to use. Lily’s chips contain soy, and many other brands contain dairy and artificial ingredients, so if you want to avoid those ingredients as well as sugar, making your own sugar free chocolate chips recipe is the way to go. I’ve also included an option below for making the chips with maple syrup or agave if you want refined sugar free and vegan chocolate chips.
Use fat as a lever.  We’ve been taught to fear fat, but don’t! Both keto and low carb are high fat diets. Fat is our source of energy as well as satiety. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.
Hi Libby. Re foods to eat. Still a newbie and exploring all this. Re the foods for example cocnut cream- is there a specific brand or type you,should buy? Same with butter and meats- re grass fed versus grain fed. Coconut oil- is there ones you should or shouldn’t use brand wise. Lchf site says grass fed meat and butter. Does it have to say organic on the butter. Labelling is really bad in regards to this. And your cheeses- re Brie for,example- are they all they same or are there certain ones of them you have to buy ? This goes for all cheese that you can have to- are there ones better for you than others?
Hi. I made this recipe using a half cup cocoa powder, a quarter cup powdered icing Natvia (stevia erythritol) and cocoa butter I had in the fridge for over a year! :O. I also added a quarter cup chopped Brazil’s as they are so low carb. I wasn’t expecting much but it was absolutely fabulous!! My whole family scoffed the lot and they are not even Keto! They are just like Ferrero Rocher without the wafer. Divine. Thank you.

Keep up electrolytes. The major electrolytes in our bodies are sodium, potassium and magnesium. Because a low carb diet (especially a keto diet!) reduces the amount of water you store, this can flush out electrolytes and make you feel sick (called “keto flu”). This is temporary, but you can avoid or eliminate it by salting your food liberally, drinking broth (especially bone broth), and eating pickled vegetables. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor that understands and supports keto/low carb lifestyles.

Hi Cherie, you can use coconut milk. Some people have had problems with the chocolate layer setting up when the almond milk is mixed with it the next day. It’s usually because they didn’t cook the pudding long enough. If your pudding isn’t super thick and almost solid, then don’t add the extra milk. Just mix it to loosen it up and then spread it on the cream cheese layer. I hope this helps. It’s a delicious recipe. Thank you so much for your nice comments I appreciate it so much. -Kim
There is evidence that the quality, rather than the quantity, of carbohydrate in a diet is important for health, and that high-fiber slow-digesting carbohydrate-rich foods are healthful while highly-refined and sugary foods are less so.[4] People choosing diet for health conditions should have their diet tailored to their individual requirements.[19] For people with metabolic conditions, in general a diet with approximately 40-50% high-quality carbohydrate is compatible with what is scientifically established to be a healthy diet.[19]

Hi there Libby, just to let you and your readers know, I have been low carb for over a year now, ( sometimes I fall down and have processed carbs, mostly when I am travelling away from home) and the good news is I was diabetic, and now I am pre-diabetic, which is huge :O) I have also lost a small amount of weight in the process ( still more to go :O) but this eating plan makes me feel normal again, not always hungry, and I am a lot healthier than I was :O) now all I need to do is make exercise a habit :O) So thank you so much for all the time and energy you put in to this site, and all of these wonderful recipes :O)
The idea that counting calories is the key to weight loss has long been embedded in the government’s dietary guidelines. It is the driving force behind public health policies like mandatory calorie counts on restaurant menus and food labels. Many experts say that the underlying cause of the obesity epidemic is that Americans eat too many calories of all kinds, prompted by easy access to cheap and highly palatable foods, and that they need to exercise portion control. On its website, for example, the National Institutes of Health encourages people to count calories and warns that dietary fat has more calories per gram than protein or carbs: “You need to limit fats to avoid extra calories,” it states.

Dr. Hall and others disagree. They have published studies disputing the notion that carb-restricted diets accelerate metabolism and fat loss. Dr. Hall said that low-carb diets have many benefits: They can help people with Type 2 diabetes manage their blood sugar levels, for example. But he argues that the carb and insulin explanation for obesity is too simplistic and has been “experimentally falsified” in rigorous studies. 

Carbohydrate-restricted diets are no more effective than a conventional healthy diet in preventing the onset of type 2 diabetes, but for people with type 2 diabetes they are a viable option for losing weight or helping with glycemic control.[11][12][13] There is little evidence that low-carbohydrate dieting is helpful in managing type 1 diabetes.[1] The American Diabetes Association recommends that people with diabetes should adopt a generally healthy diet, rather than a diet focused on carbohydrate or other macronutrients.[13]


Dr. Hall and others disagree. They have published studies disputing the notion that carb-restricted diets accelerate metabolism and fat loss. Dr. Hall said that low-carb diets have many benefits: They can help people with Type 2 diabetes manage their blood sugar levels, for example. But he argues that the carb and insulin explanation for obesity is too simplistic and has been “experimentally falsified” in rigorous studies.
By now we know that most of the world consumes way too much sugar. But it’s not like our sweet tooth cares—when a dessert craving hits, it hits bad. Many turn to alternative ways to satisfy it, using less-refined sugars like agave, honey, and coconut sugar, but we’re going a step further this time, with treats that use no added sweeteners whatsoever. From tarts to mousse, these sugar-free recipes still manage to make dessert even sweeter.
Chocolate is one of the most popular food types and flavors in the world, and many foodstuffs involving chocolate exist, particularly desserts, including cakes, pudding, mousse, chocolate brownies, and chocolate chip cookies. Many candies are filled with or coated with sweetened chocolate, and bars of solid chocolate and candy bars coated in chocolate are eaten as snacks. Gifts of chocolate molded into different shapes (such as eggs, hearts, coins) are traditional on certain Western holidays, including Christmas, Easter, Valentine's Day, and Hanukkah. Chocolate is also used in cold and hot beverages, such as chocolate milk and hot chocolate, and in some alcoholic drinks, such as creme de cacao.
Asher’s milk chocolate is so lush and creamy that, with just one taste, you’ll never be able to turn down another piece of Asher’s chocolate!  All of our best selling chocolates, including Chocolate Covered Pretzels, Sea Salt Caramels, and Almond Bark, are drenched in thick milk chocolate – the same chocolate recipe that has been your favorite for over 100 years. We carefully place these and other specially-crafted milk chocolate treats in our handsome gourmet gift baskets, perfect for presentation to your favorite loved ones. 

Hi Priscilla, it’s actually difficult for me to remove the ingredients in my cookbook program to recalculate everything and then add it back. It’s not a very user friendly program. I suggest you use a food journal program like fatsecret.com and add all of the ingredients (minus those for the pastry cream) and see what you get. I’m sorry. It’s been a very busy day and I just don’t have the time to do it. Thank you for your question. Have a great week. -Kim
Hi, I have been giving ditch the carbs a go…so far only in the form of bread,pasta,rice, this was quiet hard for me as I didn’t realise how much I got through a day! I’m a fussy meat eater as I was a veggie for a number of years so still only eating veggie quorn. I don’t drink fizzy drinks or alcohol. I have already cut out cakes/biscuits apart from the odd biscuit! I have lost weight and I still need to loose more…I really want to change my children’s diet also but I have one child who will eat/try anything and a two year old who won’t eat vegetables, luckily she has never been keen on pasta,rice or potatoes anyway but think I will struggle with her…so any tips welcome! She loves all fruit which I let her have as she doesn’t eat veggies but not sure if this is wise!
This is going to become a Christmas Day staple at our house. We celebrate our Southern Hemisphere Christmases with beach visits and sprinkler play, and turning on the oven for more than ten minutes seems very wrong when it’s 37 degrees C. I managed to whip this up on Christmas morning (we had a quiet one this year). It tasted amazing and looked beautifully festive. Thanks to the detailed instructions, I managed the pudding bit with very few lumps and felt very proud. The finished product is huge – I agree that it would be great for a special occasion; there’s really too much for one family unless you have a lot of people around. I made it circular like a pie and stuck the leftovers in the freezer – it froze beautifully, and tasted like ice-cream cake when frozen. The one thing I would do differently next time is to make the first two layers the day before as the method suggests. It wasn’t really cold and set enough to layer the cream on easily and I had to be super careful not to mess up the chocolate pudding layer.
The American Academy of Family Physicians defines low-carbohydrate diets as diets that restrict carbohydrate intake to 20 to 60 grams per day, typically less than 20% of caloric intake.[2] A 2016 review of low-carbohydrate diets classified diets with 50g of carbohydrate per day (less than 10% of total calories) as "very low" and diets with 40% of calories from carbohydrates as "mild" low-carbohydrate diets.[18] In a 2015 review Richard D. Feinman and colleagues proposed that a very low carbohydrate diet had less that 10% caloric intake from carbohydrate, a low carbohydrate diet less than 26%, a medium carbohydrate diet less than 45%, and a high carbohydrate diet more than 45%.[16]
Roughly two-thirds of the entire world's cocoa is produced in West Africa, with 43% sourced from Côte d'Ivoire,[38] where, as of 2007, child labor is a common practice to obtain the product.[39][40] According to the World Cocoa Foundation, in 2007 some 50 million people around the world depended on cocoa as a source of livelihood.[41] As of 2007 in the UK, most chocolatiers purchase their chocolate from them, to melt, mold and package to their own design.[42] According to the WCF's 2012 report, the Ivory Coast is the largest producer of cocoa in the world.[43] The two main jobs associated with creating chocolate candy are chocolate makers and chocolatiers. Chocolate makers use harvested cacao beans and other ingredients to produce couverture chocolate (covering). Chocolatiers use the finished couverture to make chocolate candies (bars, truffles, etc.).[44]
These delicious Cheddar Jalapeno Low Carb Biscuits are buttery, crumbly and have a nice spicy kick to them!Jalapeno Cheddar Biscuits everyone will love! I decided to make these low carb biscuits because I wanted to have some kind of bread for the Eggs Benedict that I made for breakfast.  It … [Read more...] about Low Carb Biscuits with Cheddar and Jalapeno
The base of this recipe is cacao butter (also known as cocoa butter), which is a creamy fat that is solid at room temperature. It may be available at a health food store, but I get mine on Amazon. If you can’t find cacao butter, you can use coconut oil. However, if you do use oil, you must keep the chocolates chilled, even once they are set. Coconut oil will be too soft at room temperature.
In the 1990s, Atkins published an update from his 1972 book, Dr. Atkins New Diet Revolution, and other doctors began to publish books based on the same principles. This has been said to be the beginning of what the mass media call the "low carb craze" in the United States.[59] During the late 1990s and early 2000s, low-carbohydrate diets became some of the most popular diets in the US. By some accounts, up to 18% of the population was using one type of low-carbohydrate diet or another at the peak of their popularity.[60] Food manufacturers and restaurant chains like Krispy Kreme noted the trend, as it affected their businesses.[61] Parts of the mainstream medical community have denounced low-carbohydrate diets as being dangerous to health, such as the AHA in 2001[62] and the American Kidney Fund in 2002[63] Low-carbohydrate advocates did some adjustments of their own, increasingly advocating controlling fat and eliminating trans fat.[64]
I was so excited about this recipe after the Simply Lite brand at Trader Joe’s added milk powder to their sugar free chocolate bar. 🙁 So I tried this recipe last night, and it didn’t turn out well at all. It was not pourable and it tasted really bitter. I do like dark chocolate so I’m used to less sweetness, but this was really bad. That liquid vanilla stevia was over $11.00 for a tiny bottle, and I hate wasting it. What do you suggest?
I don't have diabetes and neither does anyone in my house but I have family that does. I actually ordered this book after a carry in desert at work which we do monthly and I realized that one of my co-workers that had been diagnosed with diabetes the week before didn't have anything that she could have there. I have made both a regular dessert since and sugar free and many times the sugar free goes over better than the regular thinks to this book. The recipes are quick and easy to read and understand. I love the book and have used it to cut down on the amount of sugar that my family consumes.
These non-GMO, 100 percent vegan dark chocolate chips melt easily in the oven (or, let's be real, your mouth) and are the perfect way to sweeten up just about any desert. Reviewers love this brand of chips for both taste and health benefits, with one person raving that these are these are the best chips they've ever found. They write, "The taste is beyond amazing especially for anyone who love[s] dark chocolate like I do. I started on a ketogenic diet for health reasons and was afraid that I would never be able to enjoy chocolate again unless I did it myself (time consuming). I'm so happy that there is a brand of chocolate chips I could buy that tastes fantastic." For $30, you'll get four packs of these unsweetened chips, which each hold 9 ounces of chocolate.
Chocolate is one of the most popular food types and flavors in the world, and many foodstuffs involving chocolate exist, particularly desserts, including cakes, pudding, mousse, chocolate brownies, and chocolate chip cookies. Many candies are filled with or coated with sweetened chocolate, and bars of solid chocolate and candy bars coated in chocolate are eaten as snacks. Gifts of chocolate molded into different shapes (such as eggs, hearts, coins) are traditional on certain Western holidays, including Christmas, Easter, Valentine's Day, and Hanukkah. Chocolate is also used in cold and hot beverages, such as chocolate milk and hot chocolate, and in some alcoholic drinks, such as creme de cacao.

You made me smile with the food leper reference. Love it. As for snacks, there is a page here and here to look at and here is my snack finder. Boiled eggs, avocados, pork crackling, nuts, fat bombs, calamari, granola bars, cold meats … I hope these give you some ideas. Eventually the goal is to stop snacking, but in theme time, these might help you out.
Mary Lynne, I am so happy you tried it and found it do-able! I like it best with a baked crust – more cookie like. It’s really not any harder to prepare than the original version we grew up on. I think some people see multiple steps or see a long ingredient list and think it’s going to be hard. In any case, hooray! Thank you for your wonderful comments, it is my extreme pleasure to share the recipes. Have a great day. -Kim
Take it from one who knows; hunger can really make sticking to a healthy diet difficult. Once hunger strikes, your brain goes into hunter/gatherer mode and can cause you to seek out and chow down on the nearest convenient source of calories. Inevitably, this won’t be anything that’s good for you and will very likely be one of those foods linked directly to spiking your insulin – donuts and candy for example. As you know by now, eating lots of sugar does nothing good for your health and will cause you to gain weight fast. Not only that, sugar doesn’t fill you up and can even make you hungrier – so much for that satisfying snack! All my favorite sugar free snacks recipes here.
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Hi Barb, That can definitely be it. Losing when you are close to goal can be more difficult. It could also be that your body’s healthy weight is a little higher than what you’d like – which doesn’t mean you can’t lose, but makes it more difficult. If just eating Keto foods isn’t working, double check the macros for your weight and see if the amount you’re eating needs to be adjusted. You’ll find more help and support in our support group here.
It is very interesting to read about the keto/low card diet.I love to change my lifestyle as I an TYPE 2 Diabetic.I subscribed for a free printable low carb meal .The initial email stated that that I will receive an email for instructions to access the members area .Your free download will be there.However it is very deceiving ,I never got the 2nd email with instructions which is frustrating and not good .Hopefully this is not a way to get us to pay to get the printable version.
Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet are not very large. A 2015 review found that higher protein, low-carbohydrate diets may offer a slight advantage in terms of weight loss and loss of fat mass compared with a normal protein diet.

Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.


No disrespect to Mary Poppins, but a spoonful of sugar is the last thing we need. In the age of the paleo, keto, and low-carb diets, refined sugars are a big no-no. There are tons of amazing sugar-free desserts out there that won’t make you miss the sweetener one bit. Check out these delectable dessert recipes that will have you saying buh-bye to sugar, and hello to flavor instead.
Found these chocolate bars when they used to come thru Costco once a quarter. Wow they are good! I'm a milk chocolate fan, my hubby is a dark chocolate fan... they were cheaper there but worth it. With only 2 net carbs for the whole chocolate bar, it satisfies anyone who can't do the sugar. Many of the sugar free chocolate has a lower grade maltitol and it gives some unpleasant side effects if you eat too much, this candy does not. I went with the dark chocolate no flavor and it's $10 more (was for a bday so I went with the favorite), don't understand why that is...
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One night, I came across the Web sites of some boutique chocolatiers -- companies who make chocolate candy in small batches and have a lot of passion for their product. I love chocolate, and I'm an adventurous eater, so I ended up ordering an assortment of bonbons with unusual flavors. Each one was yummy, but the real standout was a truffle filled with salted caramel fudge and chipotle chile, covered in a layer of popping candy. Eating it was an experience.
An extreme form of low-carbohydrate diet – the ketogenic diet – is established as a medical diet for treating epilepsy.[14] Through celebrity endorsement it has become a popular weight-loss fad diet, but there is no evidence of any distinctive benefit for this purpose, and it risks causing a number of side effects.[14] The British Dietetic Association named it one of the "top 5 worst celeb diets to avoid in 2018".[14]
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