Made famous by the Atkins Diet and other similar weight-loss plans, low-carb diets are most well-known for shedding pounds fast. And despite what might initially come to mind when you think about low-carb diet plans — for example, eating loads of meat, cheese, oil and butter — research suggests that a balanced low-carb diet poses few health risks if done right.
"Soups have a high water content, which means they fill your stomach for very few calories," says Rolls. Broth-based bean soups, in particular, contain a hefty dose of fiber and resistant starch -- a good carb that slows the release of sugar into the bloodstream -- to make that full feeling really stick. "Once in the stomach, fiber and water activate stretch receptors that signal that you aren't hungry anymore," Rolls says. All this for a measly 150 calories per cup.
Absolutely go for the wine! As long as you go for an unsweetened wine and limit yourself. I only have a glass at the weekends as I know all my good intentions go out the window once I’ve had a glass and it’s harder to say no to more dark chocolate. If your weight loss ever stalls, you may need to reassess how many glasses you have as the alcohol will always be metabolised before anything else so weight loss will often stop. As for gluten, all my recipes are naturally gluten free because all my recipes are grain free. Read my post on Gluten free vs Grain free to truly understand. Beware of GF products because they are so high in carbs because they are made with rice flour, tapioca starch etc. And remember, gluten free junk is still junk 😉 Good luck Mary, keep coming back and asking questions.
Unsweetened chocolate is pure chocolate liquor, also known as bitter or baking chocolate. It is unadulterated chocolate: the pure, ground, roasted chocolate beans impart a strong, deep chocolate flavor. It is typically used in baking or other products to which sugar and other ingredients are added. Raw chocolate, often referred to as raw cacao, is always dark and a minimum of 75% cacao.
Thank you for your question Tammy. The amount of guar gum or xanthan gum needed to thicken the pudding would result in a really gummy pudding. But let me share some information with you. Mixing thickeners will allow you to use less as they have a synergistic affect. Try mixing 1 T of cornstarch or arrowroot powder with 1/4 teaspoon guar gum and 1/4 teaspoon xanthan gum (or glucomannan powder). You may be able to get away with 1/2 tablespoon of this mixture as the chocolate will help thicken the mixture, too. Let me know what you end up doing and how it works. It may help someone else. Have a nice day! -Kim
The only adjustment I made to the recipe, was the addition of about a tablespoon of lemon juice to the cream cheese mixture; for just a little bit of tanginess to off-set all the sweetness. This is also how we make 4-Layer Delight back home, so I thought it would work here. I’ve tried it both ways, and the little hint of sourness from the lemon really seems to make it perfect; to me and the wife at least.
Until the 16th century, no European had ever heard of the popular drink from the Central American peoples.[14] Christopher Columbus and his son Ferdinand encountered the cacao bean on Columbus's fourth mission to the Americas on 15 August 1502, when he and his crew seized a large native canoe that proved to contain cacao beans among other goods for trade.[20] Spanish conquistador Hernán Cortés may have been the first European to encounter it, as the frothy drink was part of the after-dinner routine of Montezuma.[10][21] Jose de Acosta, a Spanish Jesuit missionary who lived in Peru and then Mexico in the later 16th century, wrote of its growing influence on the Spaniards:
A 20-year prospective study of 82,802 women looked at the relationship between lower carbohydrate diets and heart disease; a subsequent study looked at lower carbohydrate diets and risk of diabetes. Women who ate low-carbohydrate diets that were high in vegetable sources of fat or protein had a 30 percent lower risk of heart disease (4) and about a 20 percent lower risk of type 2 diabetes, (34) compared to women who ate high-carbohydrate, low-fat diets. But women who ate low-carbohydrate diets that were high in animal fats or proteins did not see any such benefits. (4,34)
By eliminating carbohydrates from the diet and keeping the body’s glycogen stores low or almost empty, we can prevent insulin from being released and storing fat. Less insulin circulating around our bloodstream means that the body is forced to use up all of its glycogen stores, then reach into fat stores tucked away in our adipose tissue (body fat) for ongoing fuel.
Now if you're thinking you'll just handle the problem by brushing and flossing a little more often, guess again. Since the breath odor is coming from metabolic changes and not necessarily a dental-related condition, traditional breath products are not likely to provide long-lasting relief. On the other hand drinking more water intake can do the trick.
I did it! No sugar/flour for the WHOLE month, the only thing I allowed myself was dried fruit (raisins mostly, because that filled my need for a sweet something after a meal). It was incredibly rewarding (down 7 lbs) and my skin improved too! Yesterday I said “hmmm, what am I going to eat to reintroduce sugar,” and couldn’t come up with one thing in my house that was worth splurging on. I am resolved to be very choosy in sweet indulgences going forward.

Use our premium meal planner tool (free trial) to access tons of weekly meal plans, complete with shopping lists. You can adapt the plans to your liking, skipping any meal, choosing how many people you’re cooking for, and the shopping lists adapt. You can even start a new plan from scratch (of from pre-existing ones), tailor them completely and save them.
^ 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. 

I used your recipe yesterday. I organic unsweetened chocolate, but threw away the package so I can’t say what brand. I also used equal exchange organic baking cocoa. I found food-grade cocoa butter by NOW in the baking section of my local health food store. I decided to give it a go. The substitution I made was to use xylitol. It wasn’t powdered, however, it was granulated. I thought it would melt in the chocolate. NOT the case. So, my first batch I made I used all the same measurements and the xylitol made the chocolate grainy. I had enough ingredients to make it again. But the second time around I added only one tablespoon of xylitol. It melted just fine. But the chocolate wasn’t quite sweet enough. So, I added another tablespoon. But then I ended up with grainy-ness again. And the second batch is now closer to a semi-sweet or 70% dark chocolate sweetness (which I prefer). I expect that the grainy-ness will be present in the chips if I bake them. Ultimately, these have great flavor and will satisfy my occasional cravings. Wondering if I found a powdered xylitol, if that would solve the melting issue.
Hi, I’m still a bit skeptical, I have seen some of my friends do the keto diet, and have had good results. Though I am still not sure about the idea of the fats being eaten. They say they eat meat with the fat and must do so, is this correct? Also isn’t this not good for the body especially for the kidneys? Second, can a diabetic do this diet? There are many questions running through my head.
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 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.
Dark chocolate boasts many added health benefits when compared to your standard milk chocolate bar: It's packed with antioxidants, additional nutrients, and is rich in fiber. But, the best sugar-free dark chocolate takes those health benefits one step further by eliminating artificial sugars, making it a great choice for health-conscious chocolate lovers as well as anyone with diabetes.
Dark chocolate is produced by adding fat and sugar to the cacao mixture. The U.S. Food and Drug Administration calls this "sweet chocolate", and requires a 15% concentration of chocolate liquor. European rules specify a minimum of 35% cocoa solids.[34] A higher amount of cocoa solids indicates more bitterness. Semisweet chocolate is a dark chocolate with a low sugar content. Bittersweet chocolate is chocolate liquor to which some sugar (typically a third), more cocoa butter and vanilla are added.[citation needed] It has less sugar and more liquor than semisweet chocolate, but the two are interchangeable in baking. It is also known to last for two years if stored properly. As of 2017, there is no high-quality evidence that dark chocolate affects blood pressure significantly or provides other health benefits.[36]
The benefits of low-carb diets are mostly due to a reduction, or in some cases almost an entire elimination, of glucose. Glucose, or other molecules that can turn into glucose once eaten, are found in all carbohydrate foods — whether grains, legumes, starchy vegetables, fruits and sweeteners of all kinds. To a lesser degree even nuts, seeds and vegetables contain glucose.
I wish I’d read through the comments before making this. I substituted plain Trader Joe’s liquid stevia for the Sweetleaf vanilla liquid stevia. Otherwise, I followed all ingredients and instructions exactly, but it turned out grainy and bitter. I then added a drop of peppermint essential oil hoping to redeem to a better flavor, but it was no help. It might be super helpful if the recipe instructions indicated clearly to use no substitutions for brands or types of stevia.
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!
Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol. (This doesn’t apply to high glycemic sugar alcohols, like maltitol.) We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. (Read more about sugar alcohols here.)
 But besides the cost of buying healthier chocolate at stores let’s talk about cravings shall we?! Giving in to chocolate cravings can be the biggest downfall when it comes to practicing a healthy lifestyle and/or trying to lose weight. But not indulging in chocolate just because you might lead a sugar free way of life or think you can’t possibly have it now that you need to lose weight, could put someone into depression! The key factor here is not so much enjoying chocolate, but it’s about the kind you are enjoying .

No matter how you slice it, we eat too many carbohydrates. We consume many more calories than we used to, and most of those extra calories come from extra carbs (so many chips and cookies!). Thus, it makes sense to cut back some on carbs. It also makes sense to choose lower-GL carbohydrate foods instead of “fast-acting” carbs that send your blood sugar soaring. These strategies are a big part of the Magic Foods approach to eating.
Sugar adds tenderness and moistness to baked goods, which can easily be replicated in sugar free cookie recipes. It helps to start with a recipe which contains plenty of moist ingredients, like no sugar added applesauce, pumpkin, or pureed fruit. Another trick is to add about half a cup of soft tofu to your batter. This will make your sugar free cookies moist and give them better volume, and since tofu has almost no taste, it won’t clash with any other flavors in your cookies.
Yes, it will work and you should store them in an airtight container (probably a ziploc bag) in your freezer. Try to get as much air out as possible. The vanilla is liquid and chocolate does have a tendency to seize with added liquid. It can depend on the quality of the chocolate and the vanilla. Can you find vanilla bean paste or powdered vanilla? That might help. If not, try adding the vanilla in with the cocoa butter so it’s in the recipe earlier. Or leave it out altogether although I really like the flavour better with vanilla.
Hi, Nicole, nice to meet you. Thank you so much for feeling comfortable enough to ask. Yes, I use the Stevia glycerite to bump up the sweetness. There are very few Stevias I like. I like this one and a concentrated Stevia called KAL Pure Stevia. They taste the very best. However, there is always an adjustment period with Stevia. I have a good article about the best low carb sweeteners and how to use them (located under “Articles” on the site menu).
These amazing low carb gluten free pumpkin bars with cream cheese frosting are the best pumpkin treat one can ask for. Filled with sweet sugar free chocolate chips, chopped nuts and pumpkin seeds, you'll want to make this pumpkin snack all year long! This recipe can easily be customized to be dairy … [Read more...] about Low Carb Gluten Free Pumpkin Bars with Cream Cheese Frosting
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!

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.


Obviously, reductions in the desire to be physical active, experiencing brain fog and being cranky are pretty counterproductive for people looking to feel healthier and lose weight, so these effects are something to monitor yourself for. If you’re feeling very sluggish, moody, or like you have “brain fog” and can’t think clearly while after drastically reducing your carbs over the course of several weeks — especially if you changed your diet rapidly and reduced carbs to very low ketogenic levels — try reintroducing some carbs several days a week until you feel better. Experiencing the benefits of low-carb diets can take some trial and error, plus some patience.
Loathsome to such as are not acquainted with it, having a scum or froth that is very unpleasant to taste. Yet it is a drink very much esteemed among the Indians, where with they feast noble men who pass through their country. The Spaniards, both men and women, that are accustomed to the country, are very greedy of this Chocolaté. They say they make diverse sorts of it, some hot, some cold, and some temperate, and put therein much of that 'chili'; yea, they make paste thereof, the which they say is good for the stomach and against the catarrh.[22]

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] 

I’m so glad I finally tried this recipe! I like Lily’s too, but they are expensive and the prebiotic inulin in them means I have to use them sparingly or I really suffer later. I even ordered the chip mold and some bar molds from Amazon! I can’t wait to try them, they should arrive today. This morning I made a batch using an 8×8 pan and I can’t wait to have some homemade chocolate for dessert.

Hi Emily, The dessert is very rich, so to me the 9×9 pan is enough for 16 people. It comes out to about a 2.25″x2.25″ square per serving, which doesn’t sound like a lot but it’s quite filling. I made it in a 9×9 when we had 12 people over, and we had more than 1/4 of the pan left over. Of course it depends on what else you’re serving and how much people want. It stores fine for several days too, so you could easily double the recipe to make it in a larger pan if you’d like. Nothing wrong with leftovers. 🙂 Enjoy your party!
In one week my husband lost 1.5 kg because of Keto diet and recipes. Thank you for the insights and tips. I would like to have a complete recipe for meals everyday and hoping by subscribing I will receive try my mail. I will keep u posted. It takes 2 to tango. The one who wants to diet must be cooperative with the plan and execution while the other person who is preparing the food must be patient to the dieting person. Its not easy to change meals so patience is required

Asher’s Chocolate Covered Pretzels come in all shapes, flavors and sizes. Whether your favorite is milk, white or dark chocolate covered, we have a pretzel rod, mini pretzel or regular sized pretzel to fulfill your cravings. Looking for Sugar Free Chocolate Covered Pretzels? We’ve got them too! These chocolate covered delights are definitely an Asher’s family favorite.
I couldn’t find unsweetened chocolate in Australia so I added more cocoa butter and cocoa powder (1 oz of each). Delicious! I don’t mind the graininess at all and added a bit of dedicated coconut to mask it! Even my husband who hates dark chocolate likes this one and 20g (85 cals) is enough to satisfy my sweet tooth after dinner. Can’t wait to try making different flavours by adding different things to it.
As of 2016 it was unclear whether low-carbohydrate dieting had any beneficial effect on cardiovascular health, though such diets can cause high LDL cholesterol levels, which carry a risk of atherosclerosis in the long term.[9] Potential favorable changes in triglyceride and HDL cholesterol values should be weighed against potential unfavorable changes in LDL and total cholesterol values.[31]

No matter how you slice it, we eat too many carbohydrates. We consume many more calories than we used to, and most of those extra calories come from extra carbs (so many chips and cookies!). Thus, it makes sense to cut back some on carbs. It also makes sense to choose lower-GL carbohydrate foods instead of “fast-acting” carbs that send your blood sugar soaring. These strategies are a big part of the Magic Foods approach to eating.


I did it!! I didn’t want chocolate chips, I just want chocolate to eat on a regular basis (daily, hourly, you get the picture). So I poured it into ice cube molds with silicone bottoms and they popped out perfectly. I didn’t know as single thing about tempering until I read the comments after I was finished and it did turn whitish on the top and bottom, but it’s perfectly hard and tastes amazing! The sweetener needs tweaking (I might try xylitol next time, it doesn’t affect my stomach), but I am very pleased with the way it turned out!! Thank you so much for the recipe!!
As of 2016 it was unclear whether low-carbohydrate dieting had any beneficial effect on cardiovascular health, though such diets can cause high LDL cholesterol levels, which carry a risk of atherosclerosis in the long term.[9] Potential favorable changes in triglyceride and HDL cholesterol values should be weighed against potential unfavorable changes in LDL and total cholesterol values.[31]
Yay, another kiwi has discovered my website xxx I tend to shop mainly at New World and buy seeds, nuts, almond meal etc when they are discounted. The bulk bins are fine, but check the price per 100g, sometimes they are not as good value as regular packets that are “on special”. I also buy my veggies form the fruit and veg shops when I am near them, I find the supermarkets to be incredibly overpriced generally. Good luck and enjoy all the new recipes here. 🙂 
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