LASAGNA - Ketogenic LCHF version


Have I told you lately how much I  LOVE  Keto Waffles?  I use them every single day. They have so many uses I honestly don't know how I managed to live without them.

Today I'm going to show you one of my favourite ways to use them.  This super easy dinner recipe can be put together in minutes, and takes hardly any cooking time.


Ketogenic LCHF Version

Makes 3 regular portions or 2 large ones

for each regular serving :
294 calories, 4.5g carbs, 23g fat, 15g protein,1g fibre

for each of large serving :
441 calories, 7g carbs, 34.5g fat, 24.5g protein, 1.5g fibre

Ingredients :

1 1/2 Keto waffles (6 quarters)
1 serving Spaghetti Meat Sauce (or 1 cup of your favourite Spaghetti or Tomato Sauce)
2 ounces of Mozzarella, shredded
3 tablespoons grated Parmesan
3 cups spinach leaves (baby or chopped)
1 teaspoon olive oil
1/4 teaspoon chopped garlic (optional)
1/2 tablespoon Italian Seasoning

Small greased baking dish (About 5" x 7". You can cook this lasagna in your toaster oven.)

These are the basic ingredients and correspond to the nutritional counts above.  To make this Lasagna more traditional, substitute Ricotta cheese for the Mozzarella.

Directions :

Preheat your oven (or toaster oven) to 400'F.

Grease a medium skillet with the olive oil, then put in the spinach and heat gently over medium heat until just wilted. Add the garlic, if using, and heat for one minute- just until it starts to perfume the air - then remove from the heat and set aside.

If this is too much like cooking for you, you can omit this step by using frozen spinach that's been thawed and squeezed dry, and sprinkling it with a little garlic powder.

Take 3 of the waffle quarters and use them to line the bottom of the baking dish.

Now start building your layers. 

First, pour half of the sauce over the waffles, then top with half of the shredded Mozzarella. Spread the cooked spinach evenly over the top, then top with half the parmesan and sprinkle with half the Italian Seasoning.

Top the first layer of Lasagna with the last three waffle quarters, pressing down gently.

Repeat the layers above starting with the sauce until all the ingredients have been used.

Bake for 20 -25 minutes until the top is lightly golden brown.

Let stand for 5 minutes to set before dividing into portions.

Serve with some Spring Greens and a simple oil and vinegar vinaigrette.  Dinner doesn't get much simpler than this!

 “Life isn't about finding yourself.  Life is about creating yourself.”   - George Bernard Shaw

PAIN AU CHOCOLAT - Ketogenic LCHF version

When I was a student living in Paris, one of my greatest pleasures was meeting my friends in our neighbourhood cafe and indulging in Cafe au Lait and Pain au Chocolat. This was an almost daily part of my routine.

I've always loved both croissants and chocolate, so these were perfect for me. Once I became Ketogenic I figured my days of any kind of croissant were over.  I'm so glad I was wrong!

Once I discovered Ketogenic waffles it opened up a whole new world of variety for me and brought back Pain au Chocolat to my life again.

Now it's once again my mid morning snack ....and I love every biteful!

Today I'm going to show you how to make this super easy and super delicious snack.


Ingredients :

1/2 a Keto waffle (2 quarters)
1 mini Chocoperfection bar (the orange is especially delicious!)

You can use any good dark chocolate (over 65% is best), but the nutrition counts will be different. You also need to make sure that whatever chocolate you use, it's thin enough or it won't melt easily.

I like to use Chocoperfection because it's sugar-free, low in calories, high in fat, and really delicious.  It's easily available, and according to Maria Emmerich (the dietician co-author of Jimmy Moore's Ketogenic recipe book) chocolate is also rich in magnesium, something that is very important in a Ketogenic diet.

Since most people lack magnesium in their diet, this is a great way to get it. (Maria also recommends Chocoperfection bars in her book Keto Adapted.)

So nice to know this is a healthy recipe as well as a delicious one!

Directions :

  • Toast 2 waffle quarters.  This will not only make them crispy like a croissant, but will also help the chocolate melt very easily.
  • As soon as the toast is finished, put one piece on a plate, place the chocolate in the middle, and cover with the other piece. Press the two halves together gently. Leave for a minute or two so it melts.
  • At this point you can open it up if you like and use some of the melted chocolate to spread over the top.
  • Let the chocolate cool a bit so it sets on the top, then eat and enjoy!

Nutrition :

According to SparkPeople:
for each serving : 151 calories, 6g carbs, 14g fat, 5g protein, 4g fibre, 2g net carbs

Every day when I enjoy this treat it reminds me of the happy and carefree days I spent in Paris. It also reminds me how lucky I am to have found this wonderful way of eating that allows me to enjoy these kinds of delicious treats once again, and still stay healthy.

Photo from

 “Life isn't about finding yourself.  Life is about creating yourself.”   - George Bernard Shaw

LCHF Ketogenic Pizza Crisps

When you're on a ketogenic diet and fat adapted, there are going to be a lot of times when you're really just not that hungry for dinner.  You'd like a drink and maybe something to snack on, but that's about it.  The recipe I'm going to share with you today is perfect for times like these.

All you need are 3 ingredients :
  • Shredded cheese - a half and half mix of shredded mozzarella and shredded parmesan is what I find works best. Mozzarella by itself would be too soft.
  • Thinly sliced pepperoni.  Get some spicy pepperoni if you like it hot.
  • Pizza seasoning (or Italian seasoning if that's what you have.)

This is so easy to make!  You don't even need to turn on your oven. I use my toaster over to make these. Preheat it to 400'F so it can be heating while you put these together.

Then line a small baking sheet with parchment paper or pan liner.

Place your pepperoni slices about half an inch apart, then put a small pile of the mixed cheese on each slice.  It's okay if the cheese overlaps because you want it to form a crisp around the pepperoni.

Sprinkle with Pizza Seasoning.  If your pepperoni isn't spicy you might want to sprinkle some crushed red pepper on them as well.

Cook it for 5 to 8 minutes, watching to make sure they don't burn.  They will turn very quickly.

You want them to be golden around the edges but still white on the inside.

Because the cheese is greasy, your crisps will probably be surrounded by a bit of oil in the pan. To help them become crispy, I like to remove them to a sheet or two of paper towel to cool.

They will seem a bit soft when they are hot, but as they cool they will harden and crisp.  This snack is just protein and fat, with maybe a carb or two in the pepperoni (check your package) so they're the perfect complement to your evening glass of red wine - or white if that's what you prefer. 

This recipe was adapted from one on the diet website. 

 “Life isn't about finding yourself.  Life is about creating yourself.”   - George Bernard Shaw

Keto Waffles - for your Ketogenic LCHF and Low Carb Diet

Since I posted my recipe for Ketogenic Waffles I've had a lot of emails telling me that the results haven't always been great.  Since these are a mainstay of my own Ketogenic diet, and I think they are a Godsend for all Ketogenic dieters, I think it's really important to make sure you get these right.  

Believe it or not these are very easy to make as long as you know a few tricks, so I'm going to go over the process again, this time in more detail. I'll also cover 8 of the  most common mistakes people make and how you can avoid them. 


makes 6 large waffles (4 quarters in each)

Ingredients :

8 ounces cream cheese
8 large eggs

Equipment :

Non-stick waffle iron
large flat spoon
a couple of bread knives or a spatula
cooling rack
freezer bags and marker

Mistake # 1 - Not using a non-stick waffle maker

I'm all about simple and easy.  Well, I've learned from many years of experience that when you're trying to do something, simple and easy is IMPOSSIBLE without the right equipment.

That's the way it is with healthy cooking.  You don't need a lot of equipment - just the RIGHT equipment. 

So if you want to make this process really easy, make sure you get a non-stick waffle maker.  I would even go so far as to say if the one you have isn't non-stick, dump it and get a new one.  They aren't very expensive, but the hassle and time involved in trying to clean the regular ones just isn't worth it as far as I'm concerned.

Not only is it much easier to remove the waffles after they are cooked, but once you've finished cooking and cooling your waffle maker, all you need to do is give it a quick wipe and you can put it away all ready for the next time.  Since I use mine regularly, this is an important time saver.

If you already have a non-stick waffle maker, you're golden.  If not, here are a few inexpensive ones you can get delivered from Amazon. The one I use is the Oster Belgian waffle maker. It's the least expensive, but works perfectly. However, if I was buying a new one now I'd probably try the ZZ S6142A-S 4 -in-1. It's still pretty inexpensive but it would give me the option to make burgers, donuts and panini sandwiches as well which would be awesome.

Mistake # 2 - Using too high a setting

You will have to test this on your particular waffle maker  When I first started I set mine halfway between high and low, but the waffles browned too quickly and weren't completely cooked.  Now I set it just under the halfway mark.  They take a bit longer to cook but I end up with nice golden waffles.

Mistake # 3 - The waffle maker isn't hot enough

The first thing to do is to heat your waffle iron.  You need to make sure it heats for at least 5 minutes and longer is better.  I usually leave mine for 10 minutes to start. Don't be fooled by the light that says it's ready.  It isn't. Even though the green light is supposed to indicate that it's gotten to the right temperature, I have found that to start it needs a few minutes more.

A major mistake people make is to try and use the waffle maker too soon.  This leads to stuck waffles and a lot of mess.  If this happens to you, the best thing to do is to keep cooking the waffle until you can remove it easily.  The waffle will probably be ruined, but at least you won't have to clean the waffle iron. Once you've removed the burned waffle you can just continue on making waffles with the rest of your waffle mix.

Once your waffle iron is set up and heating, mix the ingredients.  The blender is the best things for this.  It will look very watery, but don't worry.  This is okay.  It will solidify as it cooks.  You want to leave this to stand for a few minutes before using it so the bubbles can dissipate. If you mix your ingredients after plugging in your waffle maker, the mixture should be ready by the time your waffle iron is hot.

Mistake # 4 - Pouring in too much waffle mixture

Once you're ready to start cooking, pour some mixture onto your iron.  This is unfortunately a bit of a trial and error process.  You need enough to cover all the holes, but not so much that it drips down the sides once it starts to cook.  If this happens it's not a big deal.  With a non stick waffle maker you can remove it easily, but it's a waste of ingredients.

Mistake # 5 - Not filling all the indentations

When they start, a lot of people just assume that the mixture will spread by itself.  This is true of a normal waffle batter, but you have to remember this batter is different.  It's a different consistency and will need a little help. 

I find the easiest way to make sure the mixture is spread evenly is with a large flat-bottom spoon. Since the mixture is very watery it will spread easily.  You want all the indentations to be covered, but to still be able to see them.  If you can no longer see them, chances are you've poured on too much and it will seep out once it starts to cook.

This is the trickiest bit of making these waffles, and you will need to practice a bit, but once you know what works for your waffle iron you will no longer have any problems.

Of course even if you make your waffles with holes in them they will still be edible, but if you want to use them with butter or any other kind of filling, and don't want it dribbling down your chin when you eat, make sure you cover your waffle maker surface completely.

Mistake # 6 - Not cooking the waffles long enough

At this point with my  particular waffle maker I set my timer for 8 minutes.  I find this gives me a perfect golden waffle.  When it looks like the one above, still give it another couple of minutes. It looks ready, but if it's not dark golden brown it will probably still stick a bit.  Just close the lid again and give it a couple minutes more.

Mistake # 7 - Trying to remove the waffle with your fingers !

Once it's cooked I use a couple of butter knives to remove it and place it on the cooling rack. I find butter knives work best because they won't scratch the non-stick surface. A thin non-stick spatula would also work.

It should go without saying, but the waffle maker is HOT! Don't try using your fingers or you'll end up with burns. Not the way to have a good waffle making experience.  

Mistake # 8 - Storing without cooling properly
Once it's cooled for a minute or two, I cut it into quarters and put it back onto the rack to cool completely.  Then I pack individual portions into freezer bags and freeze.

It's important to make sure your waffles cool completely before storing.  I've sometimes even left them overnight on the cooling rack, just covered with a piece of wax paper. If you pack them away too soon, they will get soggy.

Should this happen to you, try toasting them a couple of times before using.

As you can see in the photo above , the waffles are quite thick and have no open holes, so these are perfect for sandwiches. They will feel more like pancakes that waffles when they are first cooked, but don't worry, they will crisp up very nicely when you toast them before using them.

These are my go-to bread substitutes. l love using them for my morning toast and marmalade.

They also make great breakfast sandwiches , in fact  great sandwiches of all kinds like the BLT and ham and pickle sandwiches pictured above. These waffles also keep wonderfully in the freezer for several months at least. (Probably longer, but I've never managed to keep them any longer before eating them all!)

They also make a wonderful pizza base. My easy Keto pizza casserole is an easy delicious pizza replacement, but you have to eat it with a fork. These keto pizzas can be eaten with your hands just like a regular pizza, and a waffle is just the right size for an individual pizza. Using these is the easiest way to make a pizza I've found so far, and if you toast the waffle before hand and brush it with olive oil before baking, you'll have a lovely crispy crust as well. 

I've tried all kinds of low carb breads, but non are as low carb as these.  You can't beat a bread made of just protein.  Not to mention that it fills you up for hours.

As a young student I spent some time in France where I fell in love with croissants.  This love affair continued for years until I had to let it go once I went Paleo.  Believe me, this was one of the hardest things I've ever done.  But once I discovered these waffles I found I could make a wonderful substitute that's probably the closest thing to a croissant you can get on a grain-free diet.

For those of us on a budget, another great advantage is that this is also one of the least expensive ways to get organic protein.  I use organic cream cheese and organic free-run eggs and it's still a very inexpensive dish.

I think these are a great basic that should be part of every Ketogenic Dieter's recipe collection. Very low carb, very tasty and versatile, and the holes are perfect vehicles for holding lots of butter!

 “Life isn't about finding yourself.  Life is about creating yourself.”   - George Bernard Shaw

LCHF KETO diet - 11 Tips that will help you be Successful

I will always be a Paleo Primal eater.  By that I mean I don't eat grains, beans, processed oils and as few processed foods as possible.  I do however have dairy (which is why the Primal).  This is a great way to live and I can't ever see wanting to change. That being said, I believe in learning new things and constantly refining, and when a new idea comes along that looks promising I give it a try.

That's how I started changing my general Primal Paleo diet into a more specific LCHF KETO one.  Paleo Primal is low carb by it's very nature, since you don't eat grains.  Now it's also been found that too much protein can be stored by your body as well, so LCHF (low carb high fat) makes huge sense. However when you start out with a broken metabolic system - and many of us do - you have to take some of the normal recommendations with a grain of salt, and find out what actually works in your particular situation.

I've been working with this diet for about six months now and it wasn't especially successful for me at the start.  Then I did a bit of experimenting, and a bit of research, and now I've found a few tips that have made all the difference.

LCHF KETO Tip # 1 - Calories do Count

When you do LCHF Keto you're told by most practitioners that calories don't count.  As long as you stick to the food list you can eat until you're full and you will still lose weight.  For those with a messed up metabolic system like me, this is dangerous advice.  Why?  because people like us don't know when we're full, and we end up eating way too much.

We've spent most of our lives eating carbs that never filled us.  We were always hungry, and we have a really screwed up idea of how big our portions need to be.  When I first started I would eat as much as I usually ate, and often half an hour after a meal I would feel uncomfortably stuffed. While I was eating though, I didn't feel full at all.  So eating without any limits just didn't work for me. What I found was that when I started counting calories, not only was this an eye opener, but LCHF KETO actually started to work for me.

The nice thing about eating LCHF Keto is that you can eat a lot more food and still lose weight, but you do need to find your sweet spot, and the only way to do that is to experiment. If you really don't have any idea how much you're consuming, it's hard to make any educated decisions.

I use now and I find it works very well.  For me, 1600 calories a day seems to be the magic number.  I can eat as much as I need, so I don't feel hungry all day, and I still lose 2 to 3 lbs a week on a pretty steady basis.  When the weight loss stops or plateaus I go to Fasting - but that's a topic for another post.

photo of calorie counting woman by James Dennes

LCHF KETO Tip # 2 - Create a Basic Menu Plan you can live with indefinitely

If you're going to really be successful eating the LCHF KETO way, you can't look at it as just a temporary diet.  For one thing, once you change from a sugar burner to a fat burner, if you go back to being a sugar burner again you're likely to not only gain any weight you lost, but you might also feel very sick as well.

After I had given up all grains for over a year, I found myself in a position where I had to make a cross country car trip and food choices were very limited.  Because I was under a lot of stress and didn't take the time to plan ahead, I ended up reverting back to eating the fast food that was available along the way.  After a couple of days of eating carbs again, I started to feel really sick.  Things that I'd eaten with no problem all my life up until going grain free were now making me really ill.

So be warned. This is why it's important that once you convert your body to burning fat, you stay that way.  This means you have to plan menus that you can live with long term, not just while you're losing the weight you want to lose.

(You can get a copy of the menu planner above here : Weekly Meal Planner  )

LCHF KETO Tip # 3 - Find replacements for your favourite foods

Which brings me to LCHF KETO Tip # 3.  You need to find replacements for your favourite foods so you don't spend the rest of your life feeling deprived.  Thankfully these days that's very easy to do. The 3 most commonly craved foods are bread, pizza and pasta - and, believe it or not, you can have all of these on a LCHF KETO diet. You just have to use the right products and recipes.

I love almond bread.  It toasts beautifully and gives me the crunch I miss, but some people can't eat nuts.  Oopsy bread is another option and so are Keto waffles.  If you look online you can find tons of grain free bread recipes now from which you can choose.

Pizza is another one of those things that is easy to replace.  You can try an almond crust, a waffle base, or my favourite, a simple to make pizza casserole.  These all taste just like pizza and will definitely satisfy that craving.  An added bonus is that they are much more filling than regular bread dough pizza, so you won't need nearly as much to feel full.

Finally, pasta is also easy to replace.  Spaghetti squash or zucchini noodles won't make you feel stuffed and will also give you more vegetables in your diet.

Even though I like both of these options and use them often in my own menu planning, my favourite replacement has to be Miracle Noodles.  If you know how to prepare them and use the right ones for the dish you're making, these taste just like regular noodles.  In fact some people I've fed them to have happily devoured large portions without realizing what they were actually eating. (I like them so much I've written a couple of books about them.  You can get them here : MIRACLE NOODLES (Gluten & Sugar-Free Pasta Book 1) MIRACLE NOODLES for Weight Loss (Gluten & Sugar-Free Pasta Book 2) )

An added benefit of Miracle Noodles is that they are full of fibre. A lot of people have problems with constipation once they start eating less carbs. I can tell you from experience that eating these on a regular basis can really help a lot.

LCHF KETO Tip # 4 - Drink lots of liquids

When you start LCHF KETO you're told you need to drink plenty of liquids and this is very important if you don't want to suffer from constipation, but many people just don't like to drink water.

My answer is to flavour it.  Why pay extra for flavoured water when you can make your own so easily?  I often use herbal or fruit teas for this purpose.  Just brew up a large double strength teapot full, let it cool, strain it into a jug or bottle, and keep it in your fridge.  Then, when you want a glass of water, just add an inch or so of this concentrated liquid to the bottom of your glass, fill the glass with water, and voila! flavoured water!

My favourite way to flavour water is with lemon and ginger root. I slice up lemons and fresh ginger root, put this into a teapot (about a third full) then fill the rest with boiling water and leave to steep in the pot until completely cold - usually overnight.  Then I strain and refrigerate this and use it as above.  Not only does this make the water taste great, but it has lots of health benefits as well. (Read about the health benefits of different teas here.)

If you're used to drinking Starbuck's flavoured fancy coffee, you can make healthy sugar-free versions at home using cream or coconut cream and your favourite sugar-free sweetener, and these will count towards your liquid intake as well. These home-made coffees will taste close to what you're used to, but will be so much better for you.

One of my favourite winter indulgences is hot cocoa made with unsweetened cocoa, dark chocolate shavings, and lots of whipped cream.  Very decadent and very LCHF KETO.

photo of water with lemon by Sooraj Shajahan

LCHF KETO Tip # 5 - Have a quick Meal Replacement available for emergencies

If you're going to be eating LCHF KETO long term, you have to expect things to happen to take you off track once in a while.  Either a trip will come up, or you will be stuck somewhere at meal time where there are no good options to be had.

This is where you need to find something you can keep in your jacket pocket or purse that will see you through.  This can be as simple as a small package of nuts.  Almonds, pecans or macadamia nuts are all good options.

What I have found just lately and use as a meal replacement bar now are the new Primal Chocolate Almond bars.  These don't have any gluten or dairy, getting their protein from grass-fed collegan instead.  This works really well for me because I've found that I can't eat regular whey based protein powders.  Keeping one of these in my purse and a couple in my car glove compartment keeps me safely on track with my eating, even when everything else is falling apart.

Another option I really like are the Bulletproof collagen bars.  Same kind of thing but even less carbs which is even better.

(If you want to try these bars you can get them here :

LCHF KETO Tip # 6 - Eat as many meals as you need.

There are so many people who write about being Keto adapted and only eating one meal a day, that everyone tends to think this is what you're supposed to aim for.  Not necessarily.

Everyone is different, and some people still get hungry several times a day even on a healthy LCHF KETO diet.  I'm one of those people. That's just the way it is, and there is nothing wrong with that.  As long as you are eating healthy food and you eat only when you're really hungry, you should eat whenever you need to, and if that means three meals and a couple of snacks, so be it.  People often find this changes over time as your system heals, but if it doesn't, don't worry about it. It's eating the right things that's important, not meal timing.

LCHF KETO Tip # 6 - Keep cooking to a minimum

If you're going to eat LCHF KETO long term it's going to require a lot of home cooked meals, and this can be a real problem for a lot of people.  Even for me, even though I enjoy cooking, there are a lot of times when I'd rather be doing something else.

I have two solutions to this problem :

(1) Keep to a very basic very simple menu plan.  I've worked out a six day plan where breakfast and lunch and snack is the same every day.  I have six different dinners I rotate, and once a week I eat whatever I feel like.  That gives me the leeway for going out, entertaining, or trying new recipes.  On the other hand, if I don't want to do any of these things I often just have a Primal bar instead of dinner.

If you need lots of variety this probably won't work for you, but keep in mind that most people don't actually eat that many different meals.  If you think about it, you probably have half a dozen recipes or so that you rotate on a pretty regular basis.  Just make sure those recipes are LCHF KETO, and you're all set.

(2) Eat out of my freezer as much as possible.  This can be as simple as making 4 servings instead of one when I'm making dinner, and freezing the other three for another day.  It's usually not much more work to make a few extra servings, but this can be a real time saver.

I also use my slow cooker a lot, and these recipes tend to make a lot of servings, all of which can be frozen.

Now that my freezer has a stash of meals in it, I have one day a week that I designate as a Cook Ahead day. I make my weekly basics - salad dressing, etc. - and also cook a couple of dishes to freeze, then the rest of the week I can just eat out of my freezer.

crock pot photo by Tammra McCauley

LCHF KETO Tip # 7 -  Make Keto Coffee or Tea a regular part of your diet plan

Since I discovered Bullet-proof coffee I've been in love with it, and I think it's the best thing ever for a LCHF KETO diet.  If you get into the habit of having this for breakfast like I do every day you'll be prolonging your fasting state, making sure you stay ketogenic, and it's super easy to make.  On top of all these benefits, it does great things for your brain, makes you really sharp and energetic, and now I find I do my very best work first thing in the morning.

I've heard some people say you shouldn't have it every day because it has too many calories, but I really don't understand this.  They seem to think you use tons of butter and MCT oil, but this just is not the case.

I make the original recipe which calls for a cup of coffee blended with one tablespoon of MCT oil and one tablespoon of butter, and this only has 230 calories which is a lot less than most people have for breakfast.  Furthermore it's all fat, so you don't have to worry about any carbs or protein, and it keeps you full for hours - on top of being delicious.  What's not to like? This is my breakfast of choice now and I have it every morning.

LCHF KETO Tip # 8 -  Add Grass-fed Gelatin to your meals

If you just can't afford to pay the high price most places charge for grass-fed beef, this is a great option.  Great Lakes collegan gelatin is made with grass-fed beef and a couple of tablespoons mixed into a cup of broth (or a noodle sauce as I do it) will give you all the protein you need for a meal at a small fraction of the price.

Not only is it cheaper than buying grass-fed beef, it also has a great side benefits as well.  If you are losing weight and worried about ending up with saggy skin, taking gelatin on a regular basis will keep your skin elastic and make this much less likely to happen.

If you suffer from arthritis, this could also be a game changer for you.  In a recent study a group of arthritis sufferers were given gelatin every day and after a month over 90% of them saw major improvements. (Read about it here. You can get grass-fed gelatin here :  Great Lakes Gelatin Collagen Hydrolysate Beef, Kosher, 16 oz. )

LCHF KETO Tip # 9 -  Allow yourself treats within reason

When we are talking about a way of eating for life, you have to be realistic. If there are foods that you love and they've always been a part of your life, you're not going to give them up indefinitely without feeling very deprived.  And sooner or later you will give into temptation.

The way to make sure this doesn't happen is to find substitutes for these foods (see LCHF KETO Trick # 3) and make sure you make these a part of your daily or weekly menu plan.  This includes treats as well.

For example, having grown up in England I love my afternoon tea.  A nice pot of Earl Grey with a little something to nibble on the side helps make my day, so I allow myself this indulgence.  I have my tea with a couple of thumbprint cookies every afternoon - and thoroughly enjoy every bite.

I also like to have a glass of wine with my dinner, and a dessert to finish.  These as well are very doable on an LCHF KETO plan.  A small glass of dry wine, whether red or white, has few carbs and some even consider it a healthy habit.  As for dessert, a small serving of mousse made with real whipped cream and flavoured with lemon peel, cocoa, or a couple of strawberries is a great way to end a meal.  None of these indulgences are huge, but they make a big difference in how I feel about staying on this plan for life.

The thing to remember is that most of the pleasure you get from the foods you really love come from the first bite or two.  After that the pleasure slowly diminishes.  So train yourself to be happy with small portions. (This is where the calorie counting comes in useful again.)  One of the biggest benefits of a LCHF KETO diet is that small portions satisfy. You don't have to live with cravings that you can never fill.

LCHF KETO Tip # 10 - Count Net Carbs

Some people tell you that you have to count all the carbs, not just net carbs.  The reasoning behind this is because many have taken the net carb system as licence to discount all the artificial sweeteners they use as not counting, whereas in fact half of them are usually metabolized.

If that's the case, I don't see why we need to go to extremes here and discount all fibre carbs.  Most people who try to eat a healthy diet are not using sweeteners to extremes.  A lot of their fibre calories are actually fibre from vegetables, and these don't have to be counted.  I think its much more reasonable to count net carbs, but to add half of the carbs any time you use a sugar alcohol.

LCHF KETO Tip # 11 - Build leeway into your diet plan

This last trick is one of the most important.  Be flexible.  Mark Sisson has always advocated the 80/20 rule, and I still think it makes a lot of sense.

There will be times when you are going out to celebrate with friends or family. There will be times when you're on vacation and want to try the local dishes. There will be times when you just want a break from your regular routine.  If you stick to your plan most of the time, these little indiscretions are no big deal.  Have a good time (keep away from the foods you know will make you sick) and then get right back onto your plan.

dinner on the beach photo by Christopher Michel

For more information on the LCHF & KETO diet, check out my books.  These include menu plans and cook ahead plans as well as recipes to make your life easier.

So these are my top eleven LCHF KETO tips. I've had to learn by trial and error just like a lot of people, but I've also learned from other people's experiences and that has saved me a lot of time and trouble. I hope that by sharing what works for me, I can do the same for you.

romantic dinner photo by Portobay Hotels & Resorts

 “Life isn't about finding yourself.  Life is about creating yourself.”   - George Bernard Shaw