Low Carb Keto Meal Planning made easier! Low Carb Keto Meal Planning Was your New Year's resolution to do more meal planning? If so, have you discovered it can get challenging when family activities or unexpected trips to the doctor happen. I've been there and know all too well how difficult it can be to get dinner on the table each night, especially if you and your spouse are running kids ...
So, you’ve decided to start a sugar detox. Or maybe you just want to cut your intake to see if you feel better without so much of the sweet stuff. But eliminating sugar from your diet shouldn’t mean eliminating dessert too. Here are 13 refined sugar–free recipes people are pinning, mixing, and baking, according to Pinterest. Each is sweetened using natural sugar or sugar substitutes, making them healthier yet still decadent options.
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One study, published in the journal Nutrition & Metabolism, found a group of 28 people with type 2 diabetes overall lost about 6 percent of their body weight and lowered their blood glucose levels when they followed a keto diet for 16 weeks. The authors recommended individuals on this diet who have diabetes be under close medical supervision, and noted more research is needed on the diet’s long-term effects because the study was small and short term.
Hi, My doctor strongly recommends staying away from erythritol. I notice that you use it in some of your reciepes. When I fist discovered it. It seemed too good to be true as it was so easy to bake without using sugar. Pure monk fruit which is very sweet without an aftertaste is just a powder and doesn’t have the benefits of bulk or granulation needed in baking. If anyone finds something great without erythritol, let us know.

Chocolate is generally stored away from other foods, as it can absorb different aromas. Ideally, chocolates are packed or wrapped, and placed in proper storage with the correct humidity and temperature. Additionally, chocolate is frequently stored in a dark place or protected from light by wrapping paper. The glossy shine, snap, aroma, texture, and taste of the chocolate can show the quality and if it was stored well.[75]
Chocolate is generally stored away from other foods, as it can absorb different aromas. Ideally, chocolates are packed or wrapped, and placed in proper storage with the correct humidity and temperature. Additionally, chocolate is frequently stored in a dark place or protected from light by wrapping paper. The glossy shine, snap, aroma, texture, and taste of the chocolate can show the quality and if it was stored well.[75]
While Columbus had taken cacao beans with him back to Spain,[24] chocolate made no impact until Spanish friars introduced it to the Spanish court.[18] After the Spanish conquest of the Aztecs, chocolate was imported to Europe. There, it quickly became a court favorite. It was still served as a beverage, but the Spanish added sugar, as well as honey, to counteract the natural bitterness.[27] Vanilla, another indigenous American introduction, was also a popular additive, with pepper and other spices sometimes used to give the illusion of a more potent vanilla flavor. Unfortunately, these spices had the tendency to unsettle the European constitution; the Encyclopédie states, "The pleasant scent and sublime taste it imparts to chocolate have made it highly recommended; but a long experience having shown that it could potentially upset one's stomach", which is why chocolate without vanilla was sometimes referred to as "healthy chocolate".[28] By 1602, chocolate had made its way from Spain to Austria.[29] By 1662, Pope Alexander VII had declared that religious fasts were not broken by consuming chocolate drinks. Within about a hundred years, chocolate established a foothold throughout Europe.[18]
Yes you can have diabetes and eat desserts ! Indulge with those guilt free sugar free dessert for diabetics. Low carb, sugar free, and absolutely delicious ! Those are my top 10 Sugar Free Desserts for diabetics all sweetened with Swerve, a natural sugar free sweetener safe for diabetic. If you are diabetic and love easy and healthy recipes check out my others low carb recipes or clean food recipes on the blog!
Hi Lil. I sent you an email last night but in case you didn’t get it I’ll answer here, too. Eryhtritol is a sugar alcohol (having both properties of sugar and alcohol in its chemical structure) which tastes very much like sugar but is about 60 -70% the sweetness of sugar. It is not absorbed by the body therefore it has zero calories and does not affect blood sugar. It undergoes an endothermic reaction when it melts, creating a cool sensation which is especially nice in frozen desserts. It has become a staple ingredient for low carb bloggers and bakers. Google erythritol. It can be purchased as crystals like sugar or blended with other ingredients like stevia, monk fruit or chicory root – Truvia is a brand that comes to mind. Can you find the Sukrin line of sugar-free products or Swerve? Either will work nicely. Please let me know if I can provide anymore information. Thanks for your question. Have a nice week! -Kim
7 carbs additional carbs devided by 16 servings? 0.43 additional carbs per serving. Definitely still low carb. I am on a low carb not a no carb diet. This delicious low carb recipe has helped me (in part) lose 45 pounds and still get my dessert fix at the end of a low carb meal. I do not think I could do a low carb diet if I had to give up sweets! It freezes well when saved in individual servings or keeps in the fridge for days. Well done!
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
The key is to make sure you are getting enough energy from fats and proteins. By going low carb you will probably be eating a wider range of healthy vegetables, meats and healthy fats compared to many other nursing mothers who may be snacking on bread, crisps and cakes. Also make sure you are drinking enough fluids. Here is a good thread from a discussion board on exactly this topic.
swerve is a great natural, zero-calorie replacement to sugar! You can try subbing it as a 1:1 for swerve, but coconut sugar varies in being a 1:1 in recipes – some it is and some it isn’t. Since recipes are only tested as written, I can’t tell you how it will turn out – I am so sorry and hope you understand! I THINK it will work, however I do think it will be less sweet, so you may need to use more. Let me know if you try!
The Maya and Aztecs associated cacao with human sacrifice, and chocolate drinks specifically with sacrificial human blood.[22][23] The Spanish royal chronicler Gonzalo Fernández de Oviedo described a chocolate drink he had seen in Nicaragua in 1528, mixed with achiote: "because those people are fond of drinking human blood, to make this beverage seem like blood, they add a little achiote, so that it then turns red. ... and part of that foam is left on the lips and around the mouth, and when it is red for having achiote, it seems a horrific thing, because it seems like blood itself."[23] 

Low-carbohydrate diet advocates including Gary Taubes and David Ludwig have proposed a "carbohydrate-insulin hypothesis" in which carbohydrate is said to be uniquely fattening because it raises insulin levels and so causes fat to accumulate unduly.[28][8] The hypothesis appears to run counter to known human biology whereby there is no good evidence of any such association between the actions of insulin and fat accumulation and obesity.[6] The hypothesis predicted that low-carbohydrate dieting would offer a "metabolic advantage" of increased energy expenditure equivalent to 400-600 kcal/day, in accord with the promise of the Atkin's diet: a "high calorie way to stay thin forever".[8]

Had I not read your sugar free post I would’ve just kept on living my regular sugar-filled life. I didn’t go 100% sugar free but was very aware of everything sweet that I put in my mouth. I was super surprised at how easily my sugar cravings disappeared! I guess they were habits and not cravings? I think I only had one pop (hello from North Dakota!) all month and could barely finish it. I too couldn’t believe how sweet fruit tastes. I started ending my meal with fruit and soon realized I didn’t need the desserts I was packing in my lunch. Thank you for an eye opening experience. And that kale Caesar salad? To die for!
Drink lots of water. This is especially crucial on a low carb or keto diet. Why? When you eat carbohydrates, your body stores the extra as glycogen in the liver, where they are bound to water molecules. Eating low carb depletes this glycogen, which allows you to burn fat – but it also means you are storing less water, making it easier to get dehydrated. Instead of the traditional recommendation of 8 cups of water per day, aim for 16 cups when following a low carb lifestyle.
Hi. I stumbled on your site via FB. I follow a lot of the advice you offer already. I typically eat scrambled eggs with turkey, a piece of wholebread toast and coffee for breakfast, salad and breast of chicken with vegetables for lunch and something similar (chicken or red meat or salmon) for dinner, with 2 snacks of 3 rice cakes with 150 gr. of turkey and a protein shake if I go to the gym (weights training 3x week). In the first 3 months of eating like this my % fat went down from 17.5 % to 14 % (44 yr old male), while keeping weight constant, but another 4 months later I stay the same. I wanted to ask, if I want to continue to lose fat, should I:
The dried beans are then transported to a chocolate manufacturing facility. The beans are cleaned (removing twigs, stones, and other debris), roasted, and graded. Next, the shell of each bean is removed to extract the nib. Finally, the nibs are ground and liquefied, resulting in pure chocolate in fluid form: chocolate liquor.[55] The liquor can be further processed into two components: cocoa solids and cocoa butter.[56]
This did not come out well for me. The consistency is good but the taste is super bitter. At first I didn’t add all the powdered stevia called for because it seemed like a lot of stevia for just the one bar. I wanted to taste as I went. I gradually increased hoping the sweet would outweigh the bitter but I just couldn’t seem to get it right. I took a small bit and mixed it with honey and that tasted much better. But, honey is too high in sugar for me so I was excited about using stevia. Not sure where I went wrong but I still appreciate the recipe!
Cacao pods are harvested by cutting them from the tree using a machete, or by knocking them off the tree using a stick. The beans with their surrounding pulp are removed from the pods and placed in piles or bins, allowing access to micro-organisms so fermentation of the pectin-containing material can begin. Yeasts produce ethanol, lactic acid bacteria produce lactic acid, and acetic acid bacteria produce acetic acid. The fermentation process, which takes up to seven days, also produces several flavor precursors, eventually resulting in the familiar chocolate taste.[53]
Hi Stephanie. I’m sorry the dessert did not set well. It could be one of three reasons. First, as you mentioned, it could have been the lactose free cream cheese. Having the dessert refrigerate overnight should have been perfect. The other reason may be because I updated the pudding recipe to have less cornstarch/ arrowroot because people kept complaining that they did not want to use it even though it resulted in a superior recipe. I would suggest adding 1/2 more teaspoons of arrowroot powder. And third, it may have been that the pudding was not cooked enough. It should be really thick after cooking and refrigerating before adding it to the layered dessert. I hope this helps. -Kim
In 1967, Irwin Stillman published The Doctor's Quick Weight Loss Diet. The "Stillman diet" is a high-protein, low-carbohydrate, and low-fat diet. It is regarded as one of the first low-carbohydrate diets to become popular in the United States.[52] Other low-carbohydrate diets in the 1960s included the Air Force diet[53] and the Drinking Man's Diet.[54] Austrian physician Wolfgang Lutz published his book Leben Ohne Brot (Life Without Bread) in 1967.[55] However, it was not well known in the English-speaking world.
You mentioned ketone strips. If they are the urine strips they are useful to see if you are in ketosis, fat burning mode, but be aware they are not completely accurate but are a good guide to how you are doing. The blood strips are way too expensive but more accurate. I have a blood glucose monitor and went through a phase of testing to see how I react to dairy, protein, cream, coffee etc. I rarely do it now as I want this way of eating to be as simple as possible, but again, a useful tool starting out.
The most commonly grown bean is forastero,[49] a large group of wild and cultivated cacaos, most likely native to the Amazon basin. The African cocoa crop is entirely of the forastero variety. They are significantly hardier and of higher yield than criollo. The source of most chocolate marketed,[49] forastero cocoas are typically strong in classic "chocolate" flavor, but have a short duration and are unsupported by secondary flavors, producing "quite bland" chocolate.[49]
It will take a while to trust and adjust to your new appetite. I personally found when I was low fat and on Weight Watchers, I was ravenous all day long, so to be told eat what you like was difficult to understand. By eating more healthy fats especially, will keep you fuller for longer. And depending on how long you have been dieting for, and how insulin resistant you are, will depend on how long it takes for you to adjust appetite and weight. The odd person gains weight when they start because they don’t listen to their body. Remember to eat until 80% full (it takes a while for your stomach to register you have eaten your meal) and only eat when hungry. Don’t snack if you don’t have to. Are you really hungry or thirsty (similar feelings).
Low-carbohydrate diets are associated with increased mortality, and they can miss out on the health benefits afforded by high-quality carbohydrate such as is found in pulses, fruit and vegetables.[3][4] Disadvantages of the diet might include halitosis, headache and constipation, and in general the potential adverse effects of the diet are under-researched, particularly for more serious possible risks such as for bone health and cancer incidence.[5]

"One of the primary places where you are going to see metabolic changes on any kind of diet is in your gastrointestinal tract -- and that can include a change in bowel habits often experienced as constipation," says Sondike, who is also credited with conducting the first published, randomized clinical trial on low-carb diets. The reason, Sondike tells WebMD, is that most folks get whatever fiber they consume from high-carb foods such as bread and pasta. Cut those foods out, and your fiber intake can drop dramatically, while the risk of constipation rises.
^ Hu T, Mills KT, Yao L, Demanelis K, Eloustaz M, Yancy WS, Kelly TN, He J, Bazzano LA (October 2012). "Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors: a meta-analysis of randomized controlled clinical trials". American Journal of Epidemiology. 176 Suppl 7 (Suppl 7): S44–54. doi:10.1093/aje/kws264. PMC 3530364. PMID 23035144.

Hi Silvy, these are quite common concerns when starting out low carb. By increasing your healthy fats you will feel full and satiated for longer, than quick burning carbs. You will also reap all the health benefits from lowering your carbs, eating good quality protein and increasing your fats from healthy sources. It may take a while for your appetite to adapt to be running on more fat than carbs, but it is so incredibly wonderful to finally be off the high/low sugar roller coaster. Good luck with starting out and join us on Facebook for daily tips and subscribe for free recipes when I post them. Libby 🙂
Of course my affection for chocolate isn't anything special -- not everyone adores it or goes for crazy flavors, but most people at least like it. That's why it might surprise you to read this quote from a 16th century Spanish Jesuit missionary describing chocolate as "loathsome to such as are not acquainted with it, having a scum or froth that is very unpleasant taste" [Source:Authentic Maya]. That's not the chocolate I know and love!
The difference from other low-carb diets is that you’re going to swap saturated fats for unsaturated fats — a plus if you have type 2 diabetes, which leaves you more at risk for heart disease, or if you have a personal or family history of heart disease yourself. That means rather than butter, cheese, and cream, you’re eating olive oil, fatty fish, nuts, seeds, and avocado as your main sources of fat.
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]
Last year while I was going grain free/LCHF, I decided to get him and his siblings gluten free (While planning to eventually get him completely grain free, however that hasn’t gone to plan yet lol!) The futher away from gluten he was, the more veges he started to willing eat. We just started him off with carrots as he seemed to like them more than other veges. He loves potatoes and meat so we would tell him have a carrot then you can choose to have a mouthful of potato/meat then have another carrot etc. We just kept perserving, adding in the other veges and adding in more (Eg you can have some potato after you have eaten 4 carrots etc) and now a few months ago for the first time he cleaned off ALL his veges before he even touched potato or meat without being asked. It hasn’t happened again since BUT he will eat all of one food group before having something else.
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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.


The key is to make sure you are getting enough energy from fats and proteins. By going low carb you will probably be eating a wider range of healthy vegetables, meats and healthy fats compared to many other nursing mothers who may be snacking on bread, crisps and cakes. Also make sure you are drinking enough fluids. Here is a good thread from a discussion board on exactly this topic.
Hi Carolyn, ha ha, you must have read my comment on Jimmy Moore’s FB page. I have a cat and she happily eats “Fussy Cat” Grain Free cat food http://www.vippetfoods.com.au/V.I.P.-Petfoods-Grain-Free-Dry-for-Cats/0,27127,112732,00.html . I don’t know if this is the best, but she has this alernating with fresh meat. Since she has changed to this formulation, she has had no gingivitis (inflammation of her gums).
Check your nearest Godiva Chocolate Shop! Everyone loves chocolate. But sometimes dietary restrictions force us to cut our sugar intake. For those who can’t get enough delicious chocolate but still want to follow their diet, GODIVA offers delicious sugar-free chocolate options. With both dark chocolate and milk chocolate varieties, you can enjoy the smooth rich taste of delectable chocolate with a clear conscience. These bars make the perfect candy treat for those looking for chocolate for diabetics or simply trying to reduce the amount of sugar they consume. And because of the full flavors in these bars, it will not even feel like this chocolate is sugar free.

Drink lots of water. This is especially crucial on a low carb or keto diet. Why? When you eat carbohydrates, your body stores the extra as glycogen in the liver, where they are bound to water molecules. Eating low carb depletes this glycogen, which allows you to burn fat – but it also means you are storing less water, making it easier to get dehydrated. Instead of the traditional recommendation of 8 cups of water per day, aim for 16 cups when following a low carb lifestyle.

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