Carolyn – what other things will make it seize? I have tried making frostings with unsweetened chocolate and found that “Just Like Sugar” made it a goopy, thick mess, I was wondering about cream or milk powder, would that make it seize? Maybe it would make it smooth out a little and allay the graininess? I also have sunflower lecithin since I do not do soy. Perhaps that would help a little.
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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I am wheat & dairy free for other allergy related conditions so find it hard to stick with the low carb diet. I simply cannot do any cream or milk products & tolerate small amounts of cheese. I find food very boring & then fall back on the gluten free junk. I have added coconut cream/ yoghurt & almond milk to smoothies with berries or a banana plus protein powder for breakfast. I know the banana not great but really miss real fruit. Frozen berries for most of the year not really doing it for me. Any ideas for snacks and treats that r still low carb so I don’t feel like a total ‘food leper’ my husband’s tongue in check explanation for me. 

This delicious no bake low carb pumpkin cheesecake is completely sugar free and gluten free. Made with a combination of cream cheese, sour cream, heavy cream and a touch of gelatin, it's the fluffiest and creamiest sugar free pumpkin cheesecake you'll ever have!Low Carb Pumpkin Desserts for … [Read more...] about Sugar Free Low Carb Pumpkin Cheesecake

Made with 100 percent cacao, this chocolate bar is completely free of soy, gluten, dairy, and sugar — there's not even a touch of a sweetener. The bar itself weighs about 3 ounces, which reviewers mention lasts quite a while considering one or two bites of this rich chocolate bar is enough to satiate even the strongest chocolate cravings. In this pack, you'll get two chocolate bars for $12, which is a bit pricier than a generic store-bought option. But, most reviewers agree that after tasting this bar, they'll never go back to eating other chocolate. One reviewer raves, "I've gone to the absolute dark side — this is a quality chocolate, smooth, creamy and delicious."
I am grateful for stumbling upon this website…I think my biggest challenge will be removing my favorite International Delight Coffee creamer from my daily cup of coffee…I can do that gradually. I am glad that you stress “STRIVE FOR IMPROVEMENT, NOT PERFECTION”…that’s real life. I do have weight loss goals but my main goal is to avoid Type 2 diabetes. Thankfully I have been working out regularly since the beginning of the year. Again many thanks I will be visiting your site often. God Bless you!

At Asher’s Chocolate we want everyone to be able to enjoy a chocolate covered treat every once in a while. That’s why we’ve created one of the country's largest lines of sugar free chocolate covered confections. You won’t even be able to tell the difference! Our line of sugar free chocolates are highly recommended for those on a sugar restricted diet and include everything from Sugar Free Pretzel Bites to Sugar Free Dark Chocolate Bars!
Hi I’m new to Keto. I have been reading about it, and understanding what to eat and what not to eat. My problem is I’m not sure if I’m doing it correctly. I’m constantly hungry whereas information reads that I will never be hungry. I use fats as required along with topping up with vegetables in my meals yet this does not fill me up. I haven’t experienced the Keto flu and I’ve even put on weight! I have been doing this for about 3 weeks now. Any ideas where I am going wrong.

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.


I have just moved from South Africa, where lchf is commio and very supported, to the Isle of Man, where people just don’t seem to be in the know. I am BATTLING to find my foods, especially grain-free beakfast ‘cereal’, mixed seeds and psyllium husk for baking into crisp breads. Can anyone let me know where to get them, please? Is there anywhere online that would supply them?

On this diet, you’ll be led through four phases. First, you’ll focus on foods high in protein, and then add vegetables back in, followed by gradually introducing more carb-containing foods foods, like fruit and whole-grain bread, plus an allowance of two celebration meals per week. In the final phase, you’ll aim to maintain your weight loss results by eating foods from all food groups, supplementing with oat bran, and fitting in fitness daily.

A growing body of evidence shows that although a diet high in “healthy carbs” like whole grains is still recommended to many sick patients, low-carbohydrate diets are comparable if not better than traditional low-fat/high-carbohydrate diets for weight reduction, improvement in the dyslipidemia of diabetes and metabolic syndrome as well as control of blood pressure, postprandial glycemia and insulin secretion.

This was “out of this world” amazing! Even my family members that don’t like low carb alternatives (and hate sugar substitutes) really liked this dessert. I added 5 tablespoons of natural peanut butter to the cream cheese layer and it turned out great (I may experiment with different amounts of peanut butter to get the best ratio to taste just right)
I’ve never used Kal sweetener for stevia and not sure how sweet or not sweet it is. I truly has seen just in using NuNaturals and Sweetleaf a big difference in sweetness. The bitterness would not be because too much was used, it is often that not enough is used. I’m sorry with all that happened but happy you could still salvage it. I’ve made the recipe twice since I’ve posted it and had no problems, but I like the taste of a dark chocolate. I will try it with a different brand of powdered stevia, I have one form Trader Joes I can try and will post the update.
^ St Jeor ST, Howard BV, Prewitt TE, Bovee V, Bazzarre T, Eckel RH (October 2001). "Dietary protein and weight reduction: a statement for healthcare professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association". Circulation. 104 (15): 1869–74. doi:10.1161/circ.104.15.1869 (inactive 2018-09-20). PMID 11591629. These diets are generally associated with higher intakes of total fat, saturated fat, and cholesterol because the protein is provided mainly by animal sources. ... Beneficial effects on blood lipids and insulin resistance are due to the weight loss, not to the change in caloric composition. ... High-protein diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat, cholesterol, and other associated dietary factors.
Producers of high-quality, small-batch chocolate argue that mass production produces bad-quality chocolate.[49] Some mass-produced chocolate contains much less cocoa (as low as 7% in many cases), and fats other than cocoa butter. Vegetable oils and artificial vanilla flavor are often used in cheaper chocolate to mask poorly fermented and/or roasted beans.[49]

I would agree with many, but not all of your points. “Fat and carbs don’t make us fat. It’s only processed fat (vegetable oil) and processed carbs (white flour and added sugar) in processed foods (foods with more than one ingredient) that inherently lead to overeating and weight gain.” I have also said this throughout my website and one of the biggest myths I try to bust is that we are not NO carb we are LOW carb. By removing processed food from our daily diet, we almost become low carb by default. Nutrient dense, low-carb whole foods are encouraged but not to be overdone. Lower carb diets reduce insulin resistance and inflammation. Lower carb diets, with healthy fats, gives a better blood lipid profile and lower TG which is the best predictor of heart health. There are so many benefits from eating nutrient dense lower carb whole foods.
Hi Kelly, All packaged foods will have a nutrition label that list the macros per serving, including fat, protein and cabrohydrates. Net carbs, which is what most people look at for low carb and keto, are total carbs (the amount on the label) minus fiber and sugar alcohols, as explained in the article above. I have a low carb food list here that gives you a full list of all the foods you can eat, and the net carbs in each. You can also sign up above to be notified about the meal plans, which are a great way to get started.
Harvard researchers examined the eating habits of 120,000 people for 20 years and found that yogurt was the single best food for shedding pounds: Over time, people who downed more of the protein-packed stuff lost pounds without trying. Meanwhile, a Nestlé Nutrition Institute study review found that consuming dairy proteins increases satiety, reduces food intake and keeps blood sugar steady. "Greek yogurt, which is strained to remove liquid whey, contains double the protein and less sugar than regular yogurt," Dubost says.
The new craze for chocolate brought with it a thriving slave market, as between the early 1600s and late 1800s, the laborious and slow processing of the cacao bean was manual.[14] Cacao plantations spread, as the English, Dutch, and French colonized and planted. With the depletion of Mesoamerican workers, largely to disease, cacao production was often the work of poor wage laborers and African slaves. Wind-powered and horse-drawn mills were used to speed production, augmenting human labor. Heating the working areas of the table-mill, an innovation that emerged in France in 1732, also assisted in extraction.[27]
What a fabulous start you are making. There is no denying the change will take some time. I know as I have a fussy 7 yr old who even used to hate roast chicken, and last night he went back for thirds!!! or cauliflower rice (makes me a happy mumma). If your daughter loves fruit that is great, but try and get her onto the less sugary fruits and nutrient dense ones like berries and add some cream to keep her full. Take a look at my Kids pages for more ideas and tricks. I always let my youngest choose 1 thing on the plate he doesn’t have to eat but he has to eat the rest, he thinks he has some control so is happy. Just keep trying and do the best you can and be proud of what you are able to change then look back to see how far you have come.
I’ve tried low carb on and off over the years. It’s never stuck, and I’ve read a lot of advice that just hasn’t make it any more livable for me. I’ve settled on a lowER carb diet, ditching all flours, grains, dairy, and most sugars. I never eat junk food, and cook nearly everything myself. I eat enough fibrous vegetables (broccoli, cabbage, cauliflower…) and leafy greens to stay somewhat full. Water and black/green tea are my only beverages. Even though I gave up fruit for three whole months before, it wasn’t worth it for me. I will never give up fruit again, and the whole fruit-in-moderation advice didn’t work for me, either. Fresh fruit is the very last true culinary enjoyment I have left, and my quality of life without fresh fruit–berries, citrus, melons–plummets. I don’t eat dried fruit, and I work out five to six days a week with high intensity, focusing on large muscle groups; and walk with friends or alone nearly every day. I’d rather exercise more than give up fruit. I just came back from a session with my trainer and after a lean, nutritious lunch working at my desk, just had a snack of about 3/4-cup blueberries before meeting up with a friend in about a half hour for a 5-mile walk. And that snack (I’d have had more if I’d had more berries in the fridge) made today’s workout worth it for me.

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]

Dukan Diet This option also includes four phases: two weight loss and two maintenance. For instance, the first phase of the Dukan diet focuses on high-protein foods, the second adds vegetables back in, the third allows two “celebration” meals per week, and the fourth is about keeping your weight stable. Because you can follow the diet from the book, it also appeals to people who need a planned approach.
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?
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