Kristin Parker is an American temporarily living in South Korea. Her role with Team Diet Doctor is customer service. If you have a question or a comment on our social media platforms, website or our Facebook group, she will likely be the one to answer you back! Kristin cooks for a family of four, including two hungry teenage sons. Her keto meal plan yields generous servings of substantial, hearty meals that they all like.
When you said the following my inhibitions dropped to zero. Probably because I just could not stop laughing, and the reality at the base of your putting it this way -“Don’t obsessively plan everything and overwhelm yourself so it feels harder than it has to. This may be controversial for some, but I’m here to tell you not to worry about calories, or nitrates, or Omega 3 vs Omega 6, or if the meat you’re eating skipped about on acres of lush pastureland, while being hand fed organic vegan feed by the tiny perfect hands of 1000 virgin milkmaids.”
Absolutely, Janae. You can use more of your favorite sweetener. I do want to mention that erythritol based sweeteners tend to crystallize in wetter recipes (puddings, lemon curd) and adding more may result in crystals forming and a little crunch here and there. That only happens after a few days, though. This is a delicious recipe and I hope you enjoy it. -Kim
You may have heard by now that I finally wrote and published a “real” book called Keto for Life!!!  The reviews are in and people are loving it!  Already a best seller, you can learn more about what you’ll find inside Keto for Life by clicking here!  OR head over to Amazon to check out the reviews of Keto for Life before snagging a copy for yourself!

Now, there’s even evidence that a low-carb, high-fat regimen (as the keto diet is) helps you live longer, compared to a low-fat diet. In a study by the medical journal The Lancet that studied more than 135,000 adults from 18 countries, high carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality. Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction or cardiovascular disease mortality.

“Hello everyone. My name is Kimberly and I wanted to share my story with you all. I started keto January 7th of 2018 after being diagnosed as pre-diabetic and having borderline high blood pressure. My beginning weight was 353.6 lbs. I did a lot of research on keto prior to starting but even then I wasn’t sure how to implement everything into a plan. I found My Keto Coach online and decided to purchase his personalized meal plan. This was a huge help because it laid everything out in such an easy way to follow. I’m a pretty smart lady but with all of the information out there it was just so overwhelming and I needed a blueprint exactly what to do.


I’m so glad I read your article, Anne! It’s really resonating with me, hours after reading it. Why? Because it is exactly what many of us have been searching for, in a way of eating (diet), and you’ve wrapped it up so succinctly. If, after 3 years of eating and preparing food this way, you find eating keto this easy, simple and sustainable, and it meets your ethical needs at the same time, then you’ve really shone a light in the direction most of us would like to go with this. As a relative newbie of a couple of months on keto, I am inspired, relieved, encouraged, to approach this lifestyle in a less info-laden, more simplistic way after reading your excellent article. Thank you for sharing it.
In terms of weight loss, you may be interested in trying the ketogenic diet because you’ve heard that it can make a big impact right away. And that’s true. “Ketogenic diets will cause you to lose weight within the first week,” says Mattinson. She explains that your body will first use up all of its glycogen stores (the storage form of carbohydrate). With depleted glycogen, you’ll drop water weight. While it can be motivating to see the number on the scale go down (often dramatically), do keep in mind that most of this is water loss initially.
In part, keto diet weight loss is a real thing because high-fat, low-carb diets can both help diminish hunger and boost weight loss through their hormonal effects. As described above, when we eat very little foods that supply us with carbohydrates, we release less insulin. With lower insulin levels, the body doesn’t store extra energy in the form of fat for later use, and instead is able to reach into existing fat stores for energy.
I have the same calories limit and macro. I easily stay within the limit but I completely stopped eating any type of bread, pasta, rice, potatoes and starchy food. I started using butter or coconut oil to cook and put mayo EVERYWHERE. It’s my new favourite topping for lettuce even XD. Then I eat plenty of eggs/meat/fatty fish and cheese. Olives are great as a snack. I cut out completely milk and use whipping cream instead. If you get into this completely counter intuitive way of thinking of food it’s super easy to get enough fat within the calorie limit.

Take a 2 – 3 cups of lettuce, crumble in some bacon and dice a medium tomato. Mix that with two or three tablespoons of mayo, and toss after adding some splashes of hot sauce. Delicious, filling, full of fiber and healthy fats, and absolutely easy. I know the mayo sounds weird as a dressing, but trust us; it’s amazing! Add in some avocado chunks to boost potassium too!
You’ve probably heard about the low carb, high fat diet that’s so popular among actors and models, and with good reason: low carb diets offer proper nourishment with whole foods, while keeping your body burning fat for fuel. This is a great way to be, as it makes fat loss largely effortless! But where does this “ketogenic” word fit into the picture?
You may have heard by now that I finally wrote and published a “real” book called Keto for Life!!!  The reviews are in and people are loving it!  Already a best seller, you can learn more about what you’ll find inside Keto for Life by clicking here!  OR head over to Amazon to check out the reviews of Keto for Life before snagging a copy for yourself!
These pillowy-soft donuts get their taste and texture from a choux-like pastry dough using almond and coconut flours, psyllium husk, and xanthan gum. Plus, a rich cocoa powder glaze makes this keto dessert look like it came fresh from the donut shop — all with only 1 net carb per serving. To stay Bulletproof, avoid enjoying psyllium or xanthan gum too often, since both can irritate your gut.
I am going to give the three day plan a try and then hope to move on to Week 1 and 2. I’ve used so many of your recipes in the past and people absolutely RAVE about them. I just made your Cream Cheese Pancakes and they were really, really good! I am pretty good about eating low carb so I haven’t had anything even resembling a pancake that I didn’t feel guilty about. You are AWESOME!!! I get so tired of eggs! THANK YOU!!!!
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
This list of low-carb dessert recipes is all you need for the holidays. It has everything from mouthwatering chocolate chip cookies to homemade key lime pie (are you drooling yet?). If you have dietary restrictions, you’ll be thrilled to know that some of these recipes even fit into vegan, gluten-free, and Paleo diets. There’s something for everyone, and only you’ll know how healthy these tasty desserts are. Take note of these shockingly good low-carb dessert recipes.
I too started Atkins years ago- back in the ‘80’s. I did well as long as i stuck to it. But, it’s a tough road and restaurants and snack food companies are not very low carb friendly. It’s all too easy for me to grab something quick & the donuts in the break room do me in everytime!!! I read your post this morning & It inspired me. I also am 57 and have been discouraged lately with my weight and lack of ability to stay away from carbs. But, I am going at it again – and this time with a vengeance. Thanks again for your post – very inspiring & appreciated. By the way – I found that Mellissa’s website the best for keto. Her recipes are simply delicious and not over complicated or time consuming. She also has a great sense of humor. It’s nice to know she goes through the same trials we do – and what it’s like to mess up !! !!. Thank you Mellissa for your articles, recipes, humor and your perseverance!!
The Recipe: This simple snack recipe from Minimalist Baker makes for a delicious low-carb dessert. The small bites are naturally sweet, thanks to the inspired combination of just a few healthy ingredients. Pop the ingredients in a food processor until the mixture feels like dough, roll into balls, and chill in the fridge or freezer before you’re ready to indulge.
First of all, the idea that fat will make us fat is a huge misconception in our society. In fact, the exact opposite is true. The fat in our bodies is actually a stored form of glucose. When blood sugar levels become too high, insulin levels rise in order to carry glucose into the cells for energy production. When the cells have an adequate amount of glucose to fuel themselves, the excess glucose is stored in the liver and muscles or deposited as fat. In other words, excess carbohydrates (glucose) increases fat build up, not necessarily dietary fat.
Hi, not to rain on someone else’s blog, but I have made these twice and was blown away- search’ bakery style keto chocolate chip cookies’. It is unbelievable that they are keto. Sorry, Kim, but these are really, REALLY good. give them a try, too! BTW, thank you so much for posting this dessert list. I especially like the dairy free pudding one, Ill be trying that as soon as I can get the ingredients.

Dirty keto diet: “Dirty” is the apt term, as these version of keto follows the same strict percentages (75/20/5 of fat/protein/carbs) but rather than focusing on healthy versions of fat like coconut oil and wild salmon, you’re free to eat naughty but still keto friendly foods like bacon, sausage, pork rinds, diet sodas and even keto fast food. I do NOT recommend this.
I’ve been on a keto diet for about six weeks now, and this challenge is the one I hear about the most. Many curious people are turned off from trying the ketogenic diet because it sounds extremely difficult: counting calories, only eating certain foods, not eating lots of other foods, not knowing what to eat out at a restaurant, having to cook more… scary!

If dark chocolate tastes too rich for you, this keto dessert creates a creamy alternative using whey protein, cocoa butter, erythritol, and unsweetened chocolate. Using a double boiler melts the chocolate gently and creates a satisfying milk chocolate flavor with 1 net carb per serving. To keep it Bulletproof, use a grass-fed whey and keep the heat on the lowest setting possible.
Because they don’t make it easy to lose weight and keep the weight off. My “21 Day Keto Diet” by My Keto Coach makes it simple to enjoy the foods you love—without calorie counting! We have made this diet specifically for those that just don’t have time to cook elaborate ketogenic meals but love great tasting food – and want results*! My goal is to get you into ketosis, and eventually keto adapted!
I love this menu plan! One of the things I find difficult in low carb dieting/eating is that most of the recipes given are so complicated. Yours are not. Another point is that most low carb bloggers and recipe writers? Sometimes forget that people all around the world read your recipes, and a lot of the items listed just can not be bought! Thank you for keeping it nice and simple
Any keto desserts that make the carb cut will likely be sweetened with something other than sugar. That’s why our low carb desserts incorporate a variety of sugar substitutes, among them sugar alcohols. These are so named because their molecular structure resembles sugar yet they are neither digested nor metabolized as sugar. Of the most often used is stevia, a natural sweetener that results in nearly no insulin secretion—as opposed to sugar that spikes a sharp insulin response. Likewise, erythritol stimulates a lower insulin response than sugar. Each of these substances produces a sweet taste very close to sugar yet neither converts to glucose or interrupts ketosis — a must when eating low carb desserts.

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
I made these last night but used granular Swerve instead, as that is what I had. I was a little light handed with it – so maybe a quarter inch below top on my steel 1 cup measure. I was still worried it would be too sweet due to the difference in granular and confectioners. It actually turned out perfect for us. Husband and I both love them. Crust held together, but was really buttery and a little loose while still warm, but so, so good. Stored in fridge, it firmed up nicely and is delicious cold as well. A great recipe. Will order the powdered erithritol for next time.
Because they don’t make it easy to lose weight and keep the weight off. My “21 Day Keto Diet” by My Keto Coach makes it simple to enjoy the foods you love—without calorie counting! We have made this diet specifically for those that just don’t have time to cook elaborate ketogenic meals but love great tasting food – and want results*! My goal is to get you into ketosis, and eventually keto adapted!
In the first week, many people report headaches, mental fogginess, dizziness, and aggravation. Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.6One of the fathers of keto, Dr. Phinney, shows that electrolyte levels (especially sodium) can become unbalanced with low carb intake.
We’re going full on fats with breakfast, just like we did last week. This time we’ll double the amount of ketoproof coffee (or tea) we drink, meaning we double the amount of coconut oil, butter, and heavy cream. It should come to quite a lot of calories, and should definitely keep us full all the way to dinner. Remember to continue drinking water like a fiend to make sure you’re staying hydrated.

This came out great! Thank you! I had to improvise because I had a craving for sweets, and it was either do it now, or order something bad through grub hub! The only things I changed was I used spenda (all I had), and instead of fresh lemons I used 1/2 tbsp lemon extract to replace the zest, and 6 tbsp lemon juice. My crust got over done because ei got distracted and lost track of which device was running the timer, but they were still great! I will make these again. Thank you so muvh!


I have spent weeks reading and learning about the Keto diet plan, downloading random recipes that my husband might even try, and have been overwhelmed with all the information. I was pleased to find your system and how organized everything seems to be. The only question I have is will I be able to “temporarily suspend” my subscription if I find there are more recipes than I have time to prepare. I want to only do about 3 per week and repeat them as leftovers, since I have very little time after working a 12-hour shift, to do much cooking. Once I “catch up,” I would reinstate my subscription. Is that an option? Looking forward to trying out your program.
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.

Thank you! My inflammation seems to be all hormonne based from pregnancy. If i miss one cycle i get cysts & swollen joints. Taking Maca Root & going to start Magnesium to see if it helps with keeping regular. I find low carb just makes me feel better all round & hoping for weight loss by really keeping it to under 20g. It has to now become a lifestyle rather than just maintenance i think.
For anyone that loves the warm, spiced, crunchy texture of crumb cake, this keto dessert is for you. Make a batter with almond and coconut flours, flaxseed, and butter before baking and topping with a nutty crumble. Make these 1-carb donuts Bulletproof by using Ceylon cinnamon and grass-fed butter, plus skip the nutmeg. Avoid eating flax too often as well, since it can irritate your gut.

I made this over the weekend and YUM! The only thing is that it didn’t set very well and I got more of a pudding consistency than anything. As soon as I cut into it it became a pudding/soup. It was still very good. I did use lactose free cream cheese and arrowroot powder…could that have been my downfall? Or did I not let things chill long enough. It didn’t specifiy how long to let the cream cheese filling chill so I only did about 30 min. And I chilled the whole thing overnight. Still very tasty!


In the absence of glucose, which is normally used by cells as a quick source of energy, the body starts to burn fat and produces ketone bodies instead (it’s why the keto diet is often referred to as the ketone diet). Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis — which usually results in quick and consistent weight loss until you reach a healthy, stable body weight. See this keto diet review, a before and after trying keto for 30 days.

During Girl Scout cookie season, these can help stave off the cravings! They can be whipped up in an afternoon, and pulled from the freezer whenever you need a sweet treat. These bites are great for holiday dinners or family snacks.There is a lot of prep time involved in these, so I would set aside a couple hours for prep and execution. This may be a fun activity with some friends or older kids.Most minty desserts get that burst of fresh flavor from using extract, but I love adding ...
I’m so happy you liked it! I love that you added peanut butter to the cream cheese. I just posted a peanut butter version of this dessert a few weeks ago. If you don’t have the peanut flour for the crust, use this on or the crust from the coconut version. I made a peanut butter pastry cream/pudding for that one. So Good! I’m impressed you did all of the mixing “old school”! My arm would have fallen off! Kudos! Have a nice weekend and thanks for taking the time to comment. -Kim
When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets (NOT keto).
Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.
Well done Anne, I totally related to your article, I also cannot see the point in all these commercial Keto/LC doughnuts, bread, desserts, so simple to eat fresh veg, cheese, meat etc. I too grow most of my vegies, work full time, leave home in the dark, get home in the dark. I love the simplicity and freshness of eating Keto. I loved your article - thank you
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