One Meal A Day | 24 Hour Fasting Benefits On Keto

Why I Eat One Meal A Day

About two years ago, I started eating one meal a day and I’ve been hooked ever since. When I first started my keto diet journey, I was eating three to four meals a day.

The issue was, at the time, I was a furniture mover and was pretty much on a truck from sun up to sun down. Since I Iived in Orlando (over-crowded), most of the time we were always in a hurry to get to the next stop so we could get done in time.

Sure my partners could easily stop at Burger King or a gas station and find a plethora of “JUNK”! But I was on keto so it was very difficult.

So about 2 months in and losing over 30lbs on keto, I decided to try intermittent fasting. Intermittent fasting didn’t only made me happier and healthier, it has also made me more energetic.

At first, I was eating a 16/8 style fast which I talk about here. Then I would end up fasting for 18 hours because work really started picking up.

The thing that got me was I wasn’t hungry at all…

So I figured if I’m going to fast 18 hours, I might as well eat one meal a day. And that’s when everything changed as far as my view on meal timing.

I don’t eat as much as I used to since I’ve started eating one meal a day due to the fact that ketones are a very great source of natural energy.

Aside from having plenty of energy to last me the entire day, I always notice that when I do eat, I don’t l eat as much which save me money in the process…lol…

Plato once said: “I fast to give me better mental efficiency”.

“One-quarter of what you eat will keep you alive, the other three quarters will keep your doctor alive”… That’s a quote from Egyptian proverb.

The Romans used to lock people in rooms without food to cure them from being possessed… I find this pretty interesting to say the least.

Do you remember when breakfast was supposedly the most important meal of the day? I used to hear that a lot when I was younger and I still hear it to this day (especially from a mother).

Also, the way that I was raised is that you would have to eat three meals per day to remain healthy. I personally I don’t feel this is necessary and I think it’s backwards thinking…

Let me explain…

First of all… The big question is, who actually came up with the idea of eating three meals a day? Some suggest that eating three meals a day stems from whatever culture they were from.

When Europeans first came to America, they notice that native Americans were eating whenever they felt like it instead of eating in a structured format.

Plenty of evidence shows that back when we were hunters and gatherers, we probably ate one “BIG” meal by the end of the day or even went days without eating anything.

Before agriculture came along, it was nearly impossible to eat three meals a day. Back then, even older survivors had extremely robust bone density according to their fossils.

According to traditional science, 3 meals a day is sufficient for stable blood glucose which probably links to the fact that carbs get used up (or stored as fat) quickly that we would be hungry within hours of eating.

Is Eating One Meal A Day Bad For You

Is Eating One Meal A Day Bad For You?

In 1911, there was a book called “The Fasting Cure”.

The book was based on over 200 people all using a fasting protocol to relieve or even cure symptoms like arthritis, heart disease, headaches, colds, and even cancer.

In 2012, a doctor by the name of Dr. Alan Goldhamer stated how a 42 year old woman used a 21 day fast to cure her cancer.

Dr. Yoshinori Nagumo speaks about eating one meal a day in his book Kuufuku Ga Hito which means “hunger makes people healthy”.

Aging is actually cumulative damage to your DNA over the years. David Sinclair, a genetics professor states that not eating stimulates the Sirtuin proteins which are vital for repairing your DNA.

Mark Mattson a neuroscience professor at John Hopkins University showed how the growth of new neurons in the brain is promoted through fasting.

Makes you wonder why neurodegenerative diseases like Parkinson’s and Alzheimer’s can be prevented through fasting.

24 Hour Fast Benefits

24 Hour Fast Benefits

1. Mark Maxim, a Neuroscience professor talks about how fasting improves the nerves cells ability to heal and repair DNA. I think this is pretty awesome!

2. When you fast, you produce something called brain derived neurotrophic factor which activates our stem cells and creates new neurons.

3. When you skip meals sometimes you’ll notice that you become more aware and alert. That’s because fasting improves your brain function.

4. Studies also show that fasting decreases inflammation and oxidative stress (Just imagine combining that with a low carb keto diet). Amazing stuff!

5. Fasting improves memory and decreases Alzheimer’s as we age.

6. It improves cognitive function (right along with keto) while detoxing and cleasing the blood cells.

7. Fasting promotes improvement in our cardiovascular system.

8. You also produce more energy eating one meal a day because the body stops multitasking and has time to heal itself which is important for muscle revovery.  Plus the body has to produce toxins and hydrochloric acid to help digest the food which is a long proccess.

9. Think about the mental discipline you gain from a 24 hour fast…

10. Eating one meal a day also decreases your chance of eating foods that are not healthy for you as well. Sometimes bad eating habits occur when we’re bored.

11. You emotional stability will begin to increase and you are more “awake” than ever before.

12. You sleep improves as well since you’re not eating before bed. This allows your body to recover and repair itself without having to push taht aside to digest food.

13. For me, eating one meal a day is super convienient. I don’t spend time thinking about food or preparing several meals during the day. This help me get more things done and gives me plenty of free time.

would’nt jump right into a 24 hour fast though… Slow your road!

Start out with a standard intermittent fast and then work your way to eating one meal a day…if you’re getting started… … Thanks! –


Want to be a fat-burning machine without having to count calories? Here’s a few ideas on how to get into ketosis faster on a low carb diet.

Do you want to look leaner for bikini season? Yoga pants starting to feel a little tighter? One way to burn fat fast is to go on a ketogenic diet.

The physiological process of burning stored fat instead of sugar, can be achieved within a short amount of time after following a strict keto diet. It is possible to get there in a day. In fact, some people show you how to get into ketosis, this fat burning state, in 24 hours.


Becoming keto adapted where the body burns fat rather than sugar isn’t as hard as you might think. And, you don’t have to starve yourself to get there quickly. The great news for those who want to know how to get into ketosis faster is, well … you don’t have to fast.

Fasting has been used for thousands of years by virtually every religion and traditional society. There are some people who think that a complete fast (not just intermittent fasting) is a way to get into ketosis faster.

But the great thing about following a ketogenic diet is that you can eat until your heart—er, stomach—is content. You just have to eat enough of the right foods. And, of course, eat very little of the wrong foods.


Before reviewing how to get into ketosis quickly, let’s take a look at a quick background:

The ketogenic diet was designed as an anti-seizure protocol in 1924 by Dr. Russell Wilder at the Mayo Clinic, according to The Charlie Foundation.

The Charlie Foundation is a nonprofit which provides information about different ketogenic diet therapies for people with epilepsy, other neurological disorders and select cancers.

The ketogenic diet is still used to prevent neurological disorders. Classic ketogenic diets are medically-supervised.

But many people without neurological disorders have followed some version of it in order to lose weight, especially body fat.

The way to get into ketosis quickly, in a nutshell, is the same whether you’re under the supervision of a dietician or doing it on your own: drastically cut down on carbohydrates.

When your body is using ketones for energy, your body has become keto adapted where stored fat is burned instead of sugar. Ketones come from fatty acids that are made in the liver. They are used for energy during periods of fasting.

How to get into ketosis faster


But if you want to learn how to get into ketosis faster, it’s not difficult. And, there’s no need to avoid food altogether.

The body becomes keto adapted when carbohydrates are limited to very low levels. In fact, if you reduce your carb intake to about 25 net grams you can quickly get into ketosis. (Roughly speaking, to calculate net carbs: total carbs minus grams of fiber.)

Your average serving of pasta contains 25 grams of carbohydrates. And most people typically have more than one serving. Throw in some bread, oatmeal, muffins, fruit, potatoes, and the carb count is now well over 100 grams.

But learning how to get into ketosis fast doesn’t mean you have to give up your favorite foods. You just have to give up carbs and eat more of the foods that will help your body start burning fat stores instead of sugar.

When you become keto adapted, your liver converts the stored fat in your cells into ketones.  And, although some people think the brain’s preferred fuel source is carbs, your brain can in fact be fueled by ketones.

If you’re disciplined enough to eliminate nearly all starchy forms of carbs, it will be easier for you to get into ketosis fast. Here’s the good news about following a ketogenic diet: when you use fat for energy, instead of stored sugar (glycogen), you burn more calories. That’s because using fat for fuel takes more energy.

There are nine calories in one gram of dietary fat. There are only four calories in one gram of carbohydrate. That means that dietary fat is more than twice as energy dense as carbs.


If natural fat has twice the energy and can actually help you lose weight (even though this macronutrient is called “fat”, it can help you lose fat), then why isn’t this the main way people eat?

For much of human history, people ate, roughly speaking, a ketogenic diet. Our ancestors ate a much lower-carb diet (compared to today) up until approximately 10,000 years ago, with the advent of the agricultural revolution.

The agricultural revolution heralded the end of the hunter-gatherer diet, ushering in the first higher-carb trend.  And ever since fats were mistakenly blamed for heart disease in the mid-20th century, high carb diets are the norm.  Some advocates of the ketogenic diet believe that this low-carb diet is the way humans were meant to eat.

It’s important to keep in mind that the modern ketogenic diet was intended for medical use. And organizations such as the Charlie Foundation adhere strictly to medically-supervised diets that cause the body to produce ketones.

With that disclaimer out of the way, let’s dive into how to induce a ketogenic state where fat storage is burned quickly for energy. There are a lot of keto support groups online that can help you stay low-carb so you can get into ketosis faster on your own.


To get a ketogenic state quickly, possibly within 24 hours, you’ll want your main source of fuel to be smart dietary fats. These healthy fats can be found in whole foods such as eggs and avocado.

You’ll only get into ketosis if both your carbs and protein are low. Eating excess protein can prevent you from becoming keto adapted and burning fat stores. That’s because excess protein can theoretically be converted into glycogen (a process called gluconeogenesis). When this happens, your body can use protein for fuel instead of ketones.

Protein such as beef, chicken, turkey, etc., can raise insulin levels, which prevents ketosis from kicking in.  How much protein is too much? Your body really doesn’t need to eat more than a few ounces of protein in one sitting.

That’s about the size of your fist. A hearty piece of wild salmon covering your entire fist will be more than enough to keep your muscles, hair, nails and skin strong.

How to get into ketosis faster


If you really want to enter a ketogenic state within one day, try to limit your intake of carbs to 25 net grams. The carbs you eat should come only from low-starch green, leafy veggies and just a little bit of fruit. The good news about these carbs is they are the healthiest carbs to eat.

When learning how to get into ketosis fast, some may think it’s harder than it is. Going a day eating just 25 net grams of carbs at most isn’t as difficult as it sounds.

There are only 10 grams of carbs in 50 blueberries. Obviously, you don’t need to eat 50 blueberries in one sitting. Blueberries are loaded with antioxidants. Try just eating 5-10 blueberries. That’s less than 2 grams of net carbs.

You can have a couple blueberries for breakfast with one egg, grass-fed butter, bacon and a cup of steamed spinach. Both the egg and spinach contain less than one gram of net carbs.

Although allowed in small quantities, fructose can knock you out of ketosis so eat fruit with caution. You may want to wait until after your in a ketogenic state to see if you are sensitive to fruit sugar.

For lunch, you can have some steamed broccoli with wild salmon. Instead of having rice or another starch, you can try shirataki noodles, which contain close to zero carbs.

Half a cup of broccoli contains just 3 grams of carbs. So far, we’re only at 7 grams of carbs!

And for dinner, try eating another lean, organic serving of meat with a salad. Use olive oil or avocado oil for the dressing.

Some people are very sensitive to carbs and find that they do best eating mainly fats with moderate protein. The egg fast and fat fast are two very efficient ways of getting into ketosis within a day.

One of the most enjoyable things about being keto adapted is that you don’t have to count calories. You’ll love that part because you won’t have to worry about having an app to keep track.


There are test strips you can buy. But they may not be accurate. Test stips measure the ketones as expressed through your urine. Your body, theoretically, could be burning ketones before a urinary test confirms your ketogenic state.

Exercise can burn ketones. A test strip isn’t going to take this into account. Also, drinking water can flush out ketones.

Another way to get into ketosis fast is to try intermittent fasting. That’s when you take 2-3 days during the week and limit your calorie intake to 500. If you don’t like counting calories or just really enjoy eating food, don’t worry about intermittent fasting.

But intermittent fasting is a good way to kick-start fat burning through a keto diet. While a true intermittent fast does restrict calories, there’s another important component to it that might help you get into ketosis faster. And that’s going about 16 hours or so without eating.

Whether or not you want to take a day to reduce calories to approximately 500, try this….

Finish eating dinner by 6 or 7 p.m. Then, don’t eat breakfast until 10 a.m. This may help kick-start ketosis.

And if you want to speed things up faster, try doing exercise. But don’t exercise too hard if you’re not in exceptional shape. High-intensity exercise is a form of stress that can increase cortisol production.

Cortisol can interfere with fat-burning. Try getting outside for a nice long walk instead of doing a challenging spin class.

If you’re feeling hungry, eat! Remember, calorie intake doesn’t matter. What does matter is eating most of your calories from fat, a little from protein and a tiny bit from carbs. Eat as much smart fats as you want. Sprinkle in some nuts, seeds, and grass-fed cheese for snacks to curb hunger.


For those that want to know how to get into ketosis faster, the method depends on the individual. If you’re active and keep your net carbs super low (approximately 25 grams) you should be able to get there quickly.

Each person has a unique biochemistry. Your body functions differently from everybody else. You might be able to get into ketosis within 24 hours.

Somebody else, though, might need several days.

If you’re already very active and are able to keep carbs ultra low, it’s possible that you can reach a ketogenic state in a day. The key, though, whether it takes one day or a week is to keep protein as well as carbs low.

This is the big challenge for many people. It’s especially crucial to keep protein low if you’re going to eat a ketogenic-inspired diet for the long run. Eating too much protein can not only interfere with ketone burning, it can also strain your kidneys.

Dieting Kitchen’s meal plans Free Easy Instant Pot BUNDLE Of Meal Plans Week 1-4 + PDF

Dieting Kitchen’s Meal plan For instant Pot For 1 – 4 Week With Ebook + Pdf (Basically This Meal Plan For Low Carb And Weight Loss) Set at 1,200 calories and under 25 grams of carbs per Weight Loss Meal Plan, this plan is considered very low-calorie and moderately low-carbohydrate. It’s you eat at least 1,200 calories per day in order to support your body’s basic metabolic needs.

BUNDLE DEAL: Meal Plans Week 1-4 Push Picture For PDF

Maximize your weight loss by following a low-calorie, low-carbohydrate meal plan. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. It’s you eat at least 1,200 calories per day in order to support your body’s basic metabolic needs.

Benefits of the Meal Plan

These meal plans combine the advantage of a low-carb approach with a low calorie meal plan. These two strategies together can accelerate weight loss, helping you achieve quick results. A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1200 calories per day. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories. Motivation is a key factor in any weight control plan.

Following the Meal Plan

To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The steady flow of food keeps you feeling sated throughout the day. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Snacks are. It is imperative to ensure you never get to a point where you feel starved or shaky. You are also less likely to feel deprived if you eat every couple of hours. You may notice this plan does not include alcohol. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories. Every calorie must have value when you reduce caloric intake to this level


 The Meal Plan

Each meal and snack includes a few options to give you some variety. For maximum nutritional benefit, try to vary your meal plan each day. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need. The diet plan is low carb rather than no carb. Carbohydrates are essential for metabolism and many other vital body processes. Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans.

Low-carbohydrate meals are those with less than 25 grams of carbs per meal. In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Carbohydrates listed are total and not effective carb rates. Meals are between 250 and 300 calories with snacks totaling the same. Feel free to mix and match for a meal plan that will maintain you at around 1,200 calories per day with low carbohydrate counts. To use the meals below, select one breakfast, lunch, dinner, and three snacks.


 Weight Control

Limiting your calorie intake is one effective way to lose weight. Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker.

Following the Meal Plan

To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The steady flow of food keeps you feeling sated throughout the day. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Snacks are. It is imperative to ensure you never get to a point where you feel starved or shaky. You are also less likely to feel deprived if you eat every couple of hours. You may notice this plan does not include alcohol. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories. Every calorie must have value when you reduce caloric intake to this level

Thanks Signs And Symptoms Source Click > instant loss week 1 meal plan


Think healthy and hearty paleo cooking takes forever? Got 20 minutes?


whole30 compliant recipe markHere’s a unique surf and turf kind of paleo meal that’s quick and easy. And it’s loaded with wholesome, nutritious stuff which makes it even better.

This paleo dish takes more time to chop the fresh veggies than it does to cook. And with its super-easy spices and a pre-cooked sausage of your choice, it’ll be on your plate in a snap!

For those of you who aren’t familiar with Old Bay Seasoning, it’s awesome! Your mom and grandma probably had this in their cupboard. Smart ladies! And for good reason. It’s a 70-year-old secret mix of herbs and spices that includes celery salt, red pepper, mustard, black pepper, bay leaves, cloves, paprika and some other ingredients they don’t list. I love it. It adds an awesome zip to seafood and poultry. And it’s really inexpensive compared to most pre-mixed spices. Be sure and add this classic to your spice rack!

20-minute paleo skillet meal

Take this skillet recipe and make it your own…for this one, I subbed out the regular sausage for wild boar sausage – really good!

What’s really great about this paleo shrimp and sausage recipe is its versatility – feel free to change up the veggies any way you want. I kept this mixture to quick-cooking veggies because we were hungry and I didn’t want to wait. And we nailed it.

Spicy, sweet and savory all in one bite.

This one’s a keeper for us. Hope it will be for you too!

20-Minute Shrimp & Sausage Skillet Paleo Meal Recipe

20-Minute Shrimp & Sausage Skillet Paleo Meal Recipe


    • 1 lb of medium or large shrimp (peeled and deveined)
    • 6 oz of pre-cooked smoked sausage, chopped (choose your favorite)
    • 3/4 cup diced red bell pepper
    • 3/4 cup diced green bell pepper
    • 1/2 of a medium yellow onion, diced
    • 1/4 cup chicken stock
    • 1 zucchini, chopped
    • 2 garlic cloves, diced
    • Salt & pepper to taste
    • Pinch of red pepper flakes
    • 2 tsp Old Bay Seasoning
    • Olive oil or coconut oil
    • Optional garnish: chopped parsley
  • Serves about 4


  1. Heat a large skillet over medium-high heat with some olive oil or coconut oil
  2. Season shrimp with Old Bay Seasoning
  3. Cook shrimp about 3-4 minutes until opaque – remove and set aside
  4. Cook onions and bell peppers in skillet with 2 Tbsp of olive oil or coconut oil for about 2 minutes
  5. Add sausage and zucchini to the skillet, cook another 2 minutes
  6. Put cooked shrimp back into skillet along with the garlic, and cook everything for about 1 minute
  7. Pour chicken stock into pan and mix through to moisten everything
  8. Add salt, ground pepper, and red pepper flakes to taste
  9. Remove from heat, garnish with parsley and serve hot


Easy Low Carb Almond Flour Biscuits

These delicious gluten-free biscuits, made from almond flour, are high in protein, low in carbohydrates and low in sugars. Almond flour is by far the more superior gluten-free flour. It is moist, delicious, nutritious and easy to use. These biscuits yield a firm enough texture to hold just about any preserve or condiment you choose to serve with them.

For best results the almond flour and egg whites should be chilled too. It is also important not to handle the dough too much and get them into the hot oven immediately. This recipe can successfully be doubled.


  • 1 cup PLUS 2 tablespoons almond flour

  • 1 teaspoon aluminum free baking powder

  • ½ teaspoon sea salt

  • 2 tablespoons cold butter

  • Egg whites from 3 large eggs


  • Preheat oven to 400oF

  • Mix chilled almond flour, baking powder and salt together in a medium size bowl. Add the cold butter work in the butter with a pastry cutter until crumbly. Alternatively this step can be done in your food processor – blitz then for a few seconds only.

  • In a small glass bowl or metal bowl, whisk the eggs with a fork or whisk until they slightly frothy – about 30 seconds.

  • Blend the eggs in the almond flour mixture with a knife just until combined. Do not overwork. If using a food processor, add the egg whites and blitz for a few seconds only until combined.

  • If you decided not to use chilled almond flour and chilled eggs, then place the mixture in the fridge for 20 minutes to allow the bits of butter to harden.

  • Drop 4-6 neat spoonful’s of batter (depending on your required size) on a baking sheet lined with parchment. Alternatively, use a well-greased muffin pan.

  • Bake immediately for 10-12 minutes until golden brown.

  • Serve with butter and preserves or top the biscuits with your favorite sausage gravy.

Low Carb Cream Cheese Fudge Easy to Make Delicious Recipe

Hello, I am Dr John Briffa, And I am Sharing Low Carb Cream Cheese Fudge Recipe on Dieting Kitchen. This is one of my favorite low carb treats. I don’t like super sweet sweets and the cream cheese gives this just the right little bit of tang yet it’s sweet enough for me. You can add more sweetener to this also. I use about 1/2 cup because it’s enough for me. But taste it as you go and add more if you like it sweeter. Also you can add nuts if you like.

Low Carb Cream Cheese Fudge


1 Stick Butter ( I use salted )
2 oz. Bakers Unsweetened Chocolate
1 Tablespoon Vanilla
1 8 oz. package Cream Cheese, softened
1/2 Cup Stevia  or any sweetener or your choice to taste


Place butter and chocolate in a small pan and melt oven low heat. When chocolate and butter is just melted add vanilla and sweetener and blend together.
Place cream cheese in a medium bowl and pour chocolate mixture over it.
With a hand mixer mix about 2 minutes.
Pour into a greased  pan. I use a 6 x 8 pan and I freeze it and cut into squares.

Note : I keep fudge  stored in the freezer . Out of site, out of mind. too
This makes a great frosting for mim’s or low carb  cookies ect.
makes 24 pieces at  0.3 carbs per piece

Diet of Dieting Kitchen Launches First 7 Day Ketogenic Printable Meal plan




Being on keto is a promise to me that a lot of good things are coming my way. But an important learning for me through this lifestyle is that I if try to fight my cravings, I am not going to be able to continue with this for long. So I found this super easy and oh-so-delicious Mug cake recipe which is completely customisable. A quick and amazing fix for those sweet cravings – 90 Second Microwave Mug cake!

keto mug cake

Life is all about making your choices. Your choices determine the rest of your path. Keto, for me, is not just a diet. I am not doing this just to shed the extra kilos. For me, this is a lifestyle choice. Keto makes my body and mind feel good. The only obstacle for me is the occasional cravings. ‘Cravings’ is not even the correct term. It is more like – I am missing eating xyz food.

One such thing that I was missing was a cake. And a quick one at that. Before keto, whenever I felt like munching or having a snack, I would grab some chips or cookies or even a banana. But I am not allowed any of those things now. I felt like I needed to find something that I can grab as and when I wanted.

And then I found some mug cake recipes on pinterest and it struck me that this is exactly what I want – a quick fix!

keto vanilla mug cake


And then came this recipe as a blessing. It takes less than 90 seconds in the microwave and less than a minute for the prep. Believe me, keto or not keto, if you have these ingredients at hand, please give this a try!

It is so delicious. My mind was blown when i had this for the first time. And it has become my frequent and favorite mug cake recipe. It is super moist, and soft and very customisable. Since I love bananas (and can’t have them), I use banana essence in these mug cakes. You can use any flavor you want.

You can add or omit chocolate chips, chopped nuts if you like!

Without wasting any more time, let me share the recipe of this amazing 90 second mug cake with you all.

This recipe has been adapted from here.

Prep Time :  1 minute
Cook Time :  80-90 seconds
Servings : 1 Person
3 tbsp almond flour

2 tbsp stevia

1 egg

1.5 tbsp sour cream

1.5 tbsp butter

1/8 tsp salt

1/4 tsp flavoring of your choice

1/4 tsp baking powder

1 tbsp chocolate chips unsweetened

1.Combine almond flour, baking powder, salt, stevia and melted butter well.
2.Add egg and mix well.
3.Add sour cream and mix well. Add the chocolate chips and mix again.
4.Pour into a mug and microwave for 90 seconds. You want to keep an eye on it. It will rise above the mug and just before it spills over, open the microwave door and let it deflate before finishing the whole 90 seconds.

Almond flour – I use this

Stevia – I use this

Salt – I use this

Vanilla – I use this

Baking powder – I use this


Rosemary And Garlic Coconut Flour Bread –Recipe–

Rosemary And Garlic Coconut Flour Bread is one of the easiest recipes to start with when you start baking with coconut flour! This recipe makes one loaf of bread. You can  easily double  or triple this recipe and freeze extra loaves.



  • 1/2 cup Coconut flour
  • 1 stick butter (8 tbsp)
  • 6 large eggs
  • 1 tsp Baking powder
  • 2 tsp Dried Rosemary
  • 1/2-1 tsp garlic powder
  • 1/2 tsp Onion powder
  • 1/4 tsp salt


  1. Combine dry ingredients (coconut flour, baking powder, onion, garlic, rosemary and salt) in a bowl and set aside.
  2. Add 6 eggs to a separate bowl and beat with a hand mixer until you get see bubbles at the top.
  3. Melt the stick of butter in the microwave and slowly add it to the eggs as you beat with the hand mixer.
  4. Once wet and dry ingredients are fully combined in separate bowls, slowly add the dry ingredients to the wet ingredients as you mix with the hand mixture.
  5. Grease an 8×4 loaf pan and pour the mixture into it evenly.
  6. Bake at 350 for 40-50 minutes (time will vary depending on your oven).
  7. Let it rest for 10 minutes before removing from the pan. Slice up and enjoy with butter or toasted!


Nutrition (1/10 loaf)
Calories: 147
Fat: 12.5g
Protein: 4.6g
Carbs: 3.5g
Fiber: 2g
Net Carbs: 1.5g


Diet of Dieting Kitchen Launches First 7 Day Ketogenic Printable Meal plan

Sample Ketogenic Diet Menu

To help get you started, here is a sample ketogenic diet meal plan for one week:

Keeping your taste buds entertained while following a keto diet does not have to be a struggle.

Some low-carb, high-fat dieters find that they have the most success with their diet when they eat consistent meals on a regular basis and do not deviate from their plan.

Others find that if their diet has too much repetition it will get boring and difficult to stick to.

Scroll Down For The Meal Plan

Whether you choose to stick to a set of staple meals that you eat every week or you’d rather spice things up, there are plenty of amazing food choices on the ketogenic diet.

One-Week Sample Keto Diet Menu

We’ve created this ketogenic diet menu to give you an idea of what the low carb lifestyle is like on a week-to-week basis.  If you are starting out on a low carb diet, or simply looking for some new menu ideas for your ongoing ketogenic lifestyle, here is a basic ketogenic meal plan for one week.

Ketogenic Diet Snacks

For snacking on the ketogenic diet, consider the following:

A small portion of nuts – we love Madi K’s Spicy Salsa Almonds
Pork rinds – Lowrey’s are the BEST.  Original or Hot N’ Spicy, depending on your taste.
Cubed cheese.
Quest bars!!!  Pardon our enthusiasm, but we were searching for the ultimate low-carb snack bar and we finally found it.  3-4g of net carbs per bar, no sugar or sugar alcohols, and an amazing taste.  Our favorites are Chocolate Chip Cookie Dough and Peanut Butter Supreme.


Celery sticks with cream cheese.
Low-carb Tortilla and Cheese roll-up.  You can probably find LC tortillas at your local grocery store, but do yourself a favor and order Mama Lupe’s Low Carb Tortillas.  We’ve tried tons of brands and these are so good that you can serve them to people that aren’t on a low-carb diet and they won’t notice any difference.
Beef Jerky – be careful because there can be a lot of hidden carbs in regular off-the-shelf Beef Jerky.  We’ve found that Old Wisconsin Snack Sticks from Amazon are super low carb and delicious.
Pepperoni slices.
Cold cuts.
Just The Cheese crunchy baked cheese snacks.  These are the only thing we’ve found that replace the occasional handful of Cheez-Its from the pantry.  Awesome, awesome snack.
Chicken wings.
Smoked salmon and cream cheese roll-ups.
Cocktail sausages.
Hard boiled eggs.
As a note, you do need to check the carbohydrate content of everything you eat, especially processed foods such as sausages, cheeses and sauces. There could be hidden carbs in the products used to preserve or “pad out” these foods, so make sure you are buying the lowest carb options and counting the carbs they do contain to ensure you don’t go over your daily limit.

Avoid “low fat” foods. Because you aren’t eating many carbs, you need to ensure you are eating enough fat so that you have plenty of energy and to prevent your metabolism slowing down as your body thinks it is starving due to a low caloric intake (this inhibits weight loss and makes you feel off color). This means leaving the skin on chicken, and not cooking your meat on a fat reducing grill or similar. Feel free to use butter and oil in cooking, and ensure you buy full fat cheese and mayonnaise. In the low fat alternatives, the fat is often replaced by carbs.

Drink tons of water.  No, seriously – tons of it.

Coffee is OK – but don’t load up on sugar and milk.  We recommend sweeteners like Stevia or EZ-Sweetz and instead of milk, try heavy cream, almond milk, or even butter (!) for delicious and decadent low-carb coffee


Just two humble ingredients—bacon and brown sugar—are transformed into a salty-sweet masterpiece in the oven.


1 pound applewood-smoked bacon slices or thick-cut bacon slices

1/3 cup (packed) golden brown sugar


Position 1 rack in top third of oven and preheat to 400°F. Line large rimmed baking sheet with foil. Place large rack on lined baking sheet. Arrange bacon slices in single layer on rack. Sprinkle brown sugar evenly over. Bake until bacon is crisp and glazed, 15 to 18 minutes. Cool 5 minutes and serve.

Per serving: 136.2 kcal calories, 51.7 % calories from fat, 7.8 g fat, 2.6 g saturated fat, 20.6 mg cholesterol, 9.3 g carbohydrates, 0 g dietary fiber, 8.9 g total sugars, 9.3 g net carbohydrates, 6.9 g protein