Testosterone is a hormone that exists in both males and females of the human species. In men, testosterone is responsible for the proper functionality of the sexual and reproductive systems. It also plays a role in other functions of the human body, including:
Maintaining bone density
Promoting muscle strength
Production of red blood cells
Promotion of sex drive
Healthy fat distribution in the body
Not only does testosterone play these important roles in the male body, but it does so in the female body as well. Women, however, possess lower levels of this hormone than do men. When women have too much testosterone, they can suffer conditions such as male pattern baldness and other adverse developments.
Common Symptoms
While having too much testosterone can be problematic, too little testosterone can lead to deterioration of health. Since testosterone plays a crucial role in the production and development of sperm, for men, low testosterone can lead to infertility.
For men, a healthy testosterone level is between 270-1070 ng/dL (nanograms per deciliter). The average level would be around 679 ng/dL.
Some of the symptoms of low testosterone in men are:
Gaining significant fat
Muscle depletion
Hair loss
Erectile dysfunction
Development of larger than normal breasts
Lethargy
For women, healthy testosterone levels are around 15-70 ng/dL. Symptoms of low testosterone in women include fatigue, sleep disruption, low sex drive, loss of bone density, and weight gain.
Causes of Low Testosterone
Testosterone levels tend to drop in men as they age. According to scientific studies, the peak stage for testosterone for a man occurs at around the age of 20, and then gradually decreases.
However, when testosterone drops below the healthy levels, this can be disruptive to the individual's health system.
Certain problems may contribute to this reduction of testosterone to levels that are considered unhealthy. Such problems include but are not limited to the following:
Pituitary tumors
Hormonal disorders
Castration or testicular injury
Side effects from taking opiate analgesics and other medicines that reduce testosterone
For women, some of the causes of low testosterone are menopause, problems with the ovaries or health problems with the adrenal glands.
How to Tell If You Are Suffering from Low Testosterone
Because the symptoms of low testosterone are often shared with those of other medical disorders, it can be hard to know if you have low testosterone.
If you have been feeling sluggish and unable to sleep lately, you might be suffering low testosterone. However, other tell-tale signs could be a low sex drive, mood swings, and memory loss or other cognitive disorders.
To diagnose low testosterone, you will need to visit a doctor who will review your symptoms and conduct tests to assess your situation. The doctor will likely conduct a blood test to check your testosterone level. He or she may also do MRI tests or other diagnostic tests to check for tumors and hormonal problems.
Conditions Associated with Low Testosterone
Certain diseases and conditions can make you more likely to experience low testosterone. These include kidney disease, type 2 diabetes, HIV/AIDS, high cholesterol, obesity, heart problems, and metabolic syndrome.
While the exact link between these conditions and low testosterone is not completely understood, one may make you more susceptible to the other. In particular, a weakening of your body's ability to regulate and fight disease seems to result in the body producing less testosterone.
Treatment Options for Low Testosterone
There are several treatment options for curing low testosterone. First, if there's an underlying condition such as tumors and other diseases, the doctor will likely deal with those first.
As to the actual low testosterone, the doctor may prescribe testosterone replacement therapy (TRT). This treatment replenishes the levels of testosterone in the body, and helps to preserve the proper functioning of body processes affected by low testosterone.
In addition, you might also be prescribed a testosterone supplement treatment to get your testosterone levels back up.
Apart from medical options, you can also pursue lifestyle adjustments to boost your testosterone, particularly if the problem is not severe. Lifestyle adjustments include following an exercise program to lose weight, quitting smoking, eating healthy, and getting plenty of rest, including sleep.
Remember back in the day when the phrase, "I'm on a diet," typically meant you were, say, avoiding fast food and too many desserts? These days, generic "diets" seem to be a thing of the past, replaced by a whole plethora of specialized eating plans. From the easily understandable vegetarian and vegan diets to the slightly more intricate paleo and Mediterranean diets, plus the downright confusing Whole 30 and keto diets, we're living in an era when the act of eating — for some — is super complicated.
If you're one of the adherents to a keto diet, you know that this way of eating, perhaps above all others, is a nail-biter. Keto dieters attempt to keep their body in a state of ketosis, a metabolic state in which the body begins to burn fat, not carbohydrates, for fuel, which, according to Healthline, can improve health and lead to weight loss. Maintaining ketosis is often complicated, and sometimes it can be hard to determine which foods are low-carb enough to be safe on a keto diet. One commonly asked question is: Are peanuts keto-friendly?
Peanuts are okay in moderation
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Who among us (besides those with allergies) didn't grow up on peanut butter? Later, as adults, many of us might question if peanuts are, in fact, a healthy snack. According to Healthline, they are, rich in protein, healthy fats, and nutrients such as biotin, which supports healthy skin, nails, and hair. But for keto dieters, who have to carefully consider the carbohydrate content of all of their meals and snacks, peanuts are often a source of confusion: Are they keto-friendly or not?
According to Ketologic, maker of keto diet snacks and supplements, peanuts are okay as long as you don't eat too many. Peanuts are not true nuts but rather legumes, per McGill Office for Science and Society. Even though peanuts are higher in carbs than true nuts, keto dieters can usually manage to have about one serving per day of peanuts and not worry about being "kicked out" of ketosis. Ketologic also points out that the source of peanuts (or peanut butter) is important, and it's best to choose nuts or nut butter without any added sugar or preservatives.
So there you have it: Like many things in life, peanuts are okay in moderation, even if you're on the keto diet.
This page has everything you need to know about how to start a low-carb diet and the best low-carb recipe for beginners.
Living low-carb has numerous health benefits, but how do you start? How do you even begin to ditch the carbs from your daily life? Let me guide you through some easy steps so it's not so daunting.
Discover how to start a low-carb diet - what to eat and how many carbs per dayJump to:
What is a low-carb or keto diet?
What's the easiest way to start?
How does the low-carb diet work?
Why are low-carb diets so amazing? - What are the health benefits
How do carbs affect blood sugars?
How many carbs should you have each day?
FREE keto caclulator
What are the best healthy easy low-carb recipes?
The easiest way to start your low-carb and keto diet
4-Week QUICKSTART
References and citations:
💬 Comments
What is a low-carb or keto diet?
Have you heard about low-carb and keto diets and want to know how to start?
The low-carb diet and keto diet are easy.
You will become a fat burner, not a sugar burner.
You will eat amazing, nutritious, delicious whole foods that are lower in carbs, plenty of quality protein, and yummy healthy fats (but not too much, that's a myth, and I'll tell you why).
What's the easiest way to start?
Are you ready to start a low-carb or keto diet?
I want to make sure you have everything you need.
I always send new subscribers my FREE 5-day meal plan and shopping list. It's the easiest way to start FAST.
My mission is simple, to make low-carb and keto easy, delicious, and affordable for the whole family.
How does the low-carb diet work?
When your body is fuelled by a low-carb diet, it switches from using glucose as its energy source to burning fat more efficiently.
When you lower your dietary carbohydrates, you begin to use your glycogen stores and lower your insulin levels (the energy storage hormone).
When you increase your intake of healthy fats, you are satiated for longer which helps regulate your appetite and sustains you for longer.
You can then achieve stable lower blood glucose levels and your body will switch from being asugar burner to a fat burner.
Why are low-carb diets so amazing? - What are the health benefits
Studies have shown that a low-carb diet may help in numerous ways.
These can include rapid and sustained fat loss, increased and sustained energy, reduced inflammation, less intestinal distress, improved mental clarity, improved cholesterol profile, stable blood sugar levels, and more.
The low-carb diet can help to reverse insulin resistance, an unhealthy metabolic state at the root of many modern chronic diseases. It does this in part by lowering high insulin and blood sugar levels, as well as stabilise blood sugar swings.
These reasons alone make the low-carb diet a great choice for those who are trying to improve their health.
Of all the weight-loss dietary interventions, research studies using low-carb interventions lost greater weight (and fat) than participants on low-fat interventions. (1)
By lowering carbohydrate intake, blood sugars are controlled and insulin levels are minimised. This is incredibly beneficial for those with diabetes (type one or two) and those with insulin resistance.
Low-carb diets normalise appetite, in part by minimising blood sugar swings which often lead to cravings. (2)
Low-carb diets have a beneficial impact on a whole host of heart disease risk factors such as reduced inflammation, reduced triglycerides, increased HDL, just to name a few.
If you are new here, you may wish to understand all the advantages of living low-carb and to understand why low-carb has become so popular over recent years.
How do carbs affect blood sugars?
So you truly understand how much everyday foods affect our blood sugars, take a look at these 7 charts (spoiler alert - you will never see carbs in the same way again after seeing these).
What Do You Eat On A Low-Carb Diet?
If you are wondering what you will be eating once you start a low-carb diet, don't worry. There is absolutely no deprivation in living a keto lifestyle.We live like kings!
We base all our meals on whole food that is lower in carbs, moderate to high protein, and high in healthy fats. Think meat and simple veggies with some healthy fat thrown in for good measure. It really is that simple!!!
Your daily diet will begin to include the following whole foods. No more junk food. No more sugar. No more grains. Only healthy oils and fats.
But don't worry, keep reading because I will show you stepwise exactly how to get rid of sugar and junk food ... the easy way!
Use my low-carb and keto recipe index to plan your meals. Or make life easy for yourself ... and use my meal planning service.
Photo Credit: Ted Naimen
What Are The Worst Carbs That I Should Give Up First On A Low-Carb Diet?
It may seem daunting how to start changing you and your families way of eating. It doesn't have to be. Discover how to make easy low-carb swaps and start swapping one meal or one snack at a time. Every change you make gets you a step closer to being healthier.
The easiest way to start is to change your breakfast.
Enjoying a nutrient-dense low-carb breakfast will stop your usual morning sugar roller coaster and keep you satiated until lunchtime.
So no more mid-morning slumps, no more reaching for the nearest chocolate cake or granola bar.
Now improve your dinners, and your lunches can be leftovers. It's that simple.
"Aim for progress, not perfection"
Next, stop or swap your snacks. Snacks can add up to a fourth meal, and most snacks are ultra-processed, high-carb, high-sugar with unhealthy fats and oils.
Each meal you have which is a good choice is one less bad meal. Ditch the processed carbs!
What Is The Easiest Way To Start A Low-Carb Diet? - The Stepwise Method
STEPWISE METHOD: Below is the 5 things you should begin to cut from your diet.
All sugar-sweetened beverages - Don't drink your sugar! Reduce then stop fizzy drinks, fruit juice, flavoured milk and energy drinks - they are ALL liquid sugar in a bottle. For most people, drinking sugar-sweetened beverages is the number one source of sugar in their diet.
Sweets, confectionary, sugary treats - replace then remove. Make lower carb versions of your usual sweet treats, candy and ice-cream and begin to enjoy high-cacao low-sugar chocolate as you stop the sugary chocolate.
Baking, cakes, biscuits, pastries - regular baking is a toxic combination of processed high-carb, high-sugar, and high unhealthy fats. Learn to make delicious sugar-free baking and banish the beige.
Cereal and granola - These are generally highly processed, high in sugar and fortified. It will make you have a sugar crash later in the morning and not fulfil you. Breakfast cereals are more akin to desserts these days rather than a hearty way to start the day.
Sugar and flour - if you give up these 2 things, you will improve your health, weight and nutrition beyond belief. People may say it is restrictive and you are giving up entire food groups, but what you are giving up is foodproducts. It's only because flour and sugar are found in so many products that giving them up appears to be restrictive. Even just 10 years ago, many of these products weren't available. Supermarkets looked very different from how they do now.
READ LABELS - you must become a label reading ninja. Read the BACK of the package (nutrition label) not the front (marketing). Don't worry, once you get the hang of it, you'll instinctively know what you can and cannot buy.
What Carbs Should You Eat/Avoid/Sometimes Eat When You Start A Low-Carb Diet?
What to eat on a low-carb diet?
What to eat on a low-carb diet
The easiest way is to get started is to grab a copy of the Low-Carb Starter Pack which has 25 easy recipes for beginners, a meal plan, a shopping list, a progress tracker, and simple guides.
Meat - all types of beef, pork, chicken, lamb etc. Do not trim the fat and keep the skin on the chicken - yay -
Fish - all types especially those high in Omega 3 such as salmon, mussels, tuna, sardines …
Vegetables - all types that are grown above the ground. Leafy greens, spinach, silverbeet, broccoli, cauliflower, cabbage, avocados, courgettes, aubergines, capsicums, mushrooms, lettuce …..
Cheese - choose the full-fat varieties.
Cream - full fat, double, whipping.
Full fat milk - avoid all flavoured milk and avoid any milk in large quantities because even though it may only contain 4-5% carbs, it is easy to drink a 250ml serving which equates to 12.5g carbs. No more milky lattes or cappuccinos.
Nuts and seeds - a great snack but just watch yourself not to overindulge, especially on higher-carb nuts such as cashews. In addition, many nuts are high in omega 6 which is pro-inflammatory.
Eggs - there is no limit on eggs, go for it!
Fruit - it's best to choose low-sugar, low-carb, nutrient-dense berries such as blueberries, blackberries etc. Serve with double cream, natural unsweetened yoghurt or coconut cream to ensure you are satiated for longer.
Fats - use healthy fats such as butter, olive oil, coconut oil, lard, avocado oil, macadamia oil.
What to avoid on a low-carb diet?
All processed sugar drinks - this includes fizzy drinks, flavoured milk, sports drinks, energy drinks, fruit smoothies and even fruit juices which are incredibly high in natural sugars.
All cakes, biscuits, jams, sweets.
Seed Oils -Stop using oils such as sunflower, canola, corn, soy or margarine. They are high in inflammatory Omega 6, ultra-processed, bleached, deodorised, unstable and easily oxidised.
All cereals - if you look at most cereal/granola packets, they contain anywhere from 50%-80% carbs. No wonder they are known as CEREAL KILLERS!!!
Bread, pasta, potatoes, sugar etc. There is no nutritional value in these foods. You may argue that there are fibre and B group vitamins, true, but you gain more fibre and vitamins by increasing your vegetable intake and stopping the leaky gut that wheat creates which also reduces your vitamin/nutrient absorption. There is no known bread or pasta deficiency!
Fruit - is something that should be limited. Why? Because it's natures candy. Yes, whole fruit has vitamins, fibre and phytonutrients, but nothing that you can't achieve from your increased low-starch veggie intake. Choose nutrient-dense, low-sugar fruits such as berries. Fruit such as pineapple, mango, grapes and especially dried fruits, should be avoided. They have an incredibly high glycaemic index, which will make your insulin spike (and begin storing fat). "If you are overweight, fruit is not your friend".
ALL fruit juices - whole fruit is self-limiting, fruit juice is not. A glass of orange juice is not the same as the goodness from 6 oranges, it is the same as the sugar from 6 oranges. And fruit smoothies aren't any better. They can contain up to 35 teaspoons of sugar.
All wheat productsand grains -have a high GI, raise your blood sugar and increase appetite. Avoid all grains including wheat, oats, barley, spelt, sorghum.
Pasta - high in carbohydrates and offer minimal nutrition.
Rice -of very little nutritional value. Generally used to bulk out a meal. Try substituting rice for more vegetables or cauliflower rice. it's a win-win.
Rice crackers -although they are marketed as healthy because they are low-fat, rice crackers/wafers are almost 80% carbs and incredibly processed. Avoid.
Diet or low-fat products - check the labels and you will see how processed and higher in carbs they are compared to their regular version e.g, low-fat cream cheese can be up to 15% carbs, whereas the regular is only 4%.
What food can you enjoy sometimes on a low-carb diet?
If you don't have weight to lose, are metabolically healthy and all your blood results are within your goal, you may occasionally enjoy the following.
Alcohol -avoid cocktails, beer and sweet wines or liqueurs.
Dark chocolate - avoid high-sugar chocolate and instead choose high % cacao chocolates that are generally lower in sugar and carbs. Avoid low-carb bars and sugar-free chocolate, they often contain sweeteners that still raise blood sugars.
Low-carb baking -part of the ethos of going low carb is to give up the sweet treats, but when the need arises, best to make it a low-carb recipe
Potatoes and starchy vegetables -if you can tolerate a moderate level of carbs, some choose to include some of the more nutrients dense highly coloured starchy vegetables such as carrots, beetroot or sweet potato. But it must be in limited quantities. However, most choose to avoid all starchy vegetables until they are at goal weight.
How many carbs should you have each day?
How many carbs you consume each day will be dictated by your health goals and carbohydrate tolerance.
Generally, a low-carb diet is considered to be:
<100g/day = moderate low-carb
<50g/day = low-carb
<20g/day = keto
Many readers like to begin by simply reducing their carbs to a level that is sustainable and weight loss still occurs.
All the nutrition panels in my recipes are guides only. There are so many variables with different brands that you choose so if your carb requirement is strict, please calculate your own for accuracy.
From the examples below, you can choose your own weekly meal plan. It will take some time to adjust your appetite, but believe me, it will change. In the meantime, if you are hungry, increase yourhealthy fats at each meal.
FREE keto caclulator
If you are confused with how many carbs to limit yourself to, or how much protein, then use the FREE keto calculator to set your goals and limits.
Once you have your goals set, and you know how to read food labels, you can begin to count your carbs.
Omelette with any vegetable leftover from last nights dinner
Chocolate green smoothie
Berry smoothie with coconut cream
Low-carb waffles
Low-Carb Lunch Recipes
The Ultimate Low-Carb Lunchbox Cookbook - BUY NOW
Last nights leftovers are KING!
Paleo scotch eggs
Bacon-wrapped meatloaf leftovers
Crustless bacon and egg pie
Salmon crustless quiche
Rice-free sushi
Salmon zoodles
Easy egg salad
Low-Carb Dinner Recipes
Low-Carb Family Meals Cookbook
Quality meat and plenty of low-starch vegetables and healthy fats such as butter or cream cheese on the table to encourage children to eat their vegetables. Add cheese or creamy sauces to steaks, grated cheese onto broccoli, hollandaise sauce, cream sauces.
Instant Pot chilli
Fat Head pizza
Cheeseburger casserole
Make your regular family recipes, but remove the high-carb side dishes. Remove rice and add a double helping of vegetables to the mix. Make meatballs and zoodles. Roast dinner but without the potatoes. Lasagne but use zucchini slices instead of lasagne sheets. So many options.
Fish, fish, fish. The oilier the better to increase your omega 3 and essential fatty acids for brain power, such as salmon, tuna, mackerel, sardines.
Chicken nuggets with a crunchy tasty coating
Burgers - homemade and no bun. Add a salad, avocado, cheese, mustard and mayo.
Low-Carb Snack Recipes
The Ultimate Low-Carb Cookbook Bundle
Children love a low-carb snack tray.
Coffee made with full-fat cream.
Cheese
A small handful of nuts (not cashews)
Solidified coconut cream from the fridge. Enjoy a spoon or two to keep hunger at bay (or add cocoa powder and stevia for a quick chocolate fix).
Very dark chocolate - the higher % the better.
Boiled eggs.
Cheese or pate on cucumber slices instead of crackers
Canned/tinned tuna in olive oil.
Pork crackle/crackling.
Beef jerky/Biltong.
35 BEST low-carb snack recipes - all under 10g net carbs
Do the best you can, as often as you can.
The easiest way to start your low-carb and keto diet
Start to re-think your regular meals.
Begin to ask yourself how can you remove the high-carb side dishes?
What can you replace or remove?
It's as simple as that.
You can still enjoy your regular roast dinner, just remove the bread, potatoes, root vegetables and enjoy non-starchy vegetables such as broccoli, cauliflower, Brussels sprouts and spinach instead.
Instead of crumbed fish and chips have grilled salmon on a salad with a lemon dressing.
Have a hamburger but not the bread bun, load it up with veggies and cheese.
Instead of a sandwich, enjoy your usual fillings on a salad or wrapped in nori (seaweed) sheet, wrapped in slices of ham or other deli meats.
And instead of cheesecake with a biscuit base and sugar-laden filling, have a base made of ground almonds topped with cream, cream cheese, and berry filling.
What To Do If Weight Loss Stops?
Congratulate yourself on how far you have come then let me help you figure out what is going wrong.
The longer you live on whole food that is lower in carbs, you will feel so amazing that you won't want little slip-ups anymore.
There are many factors that may need to be addressed:
Is carb creep happening?
Do you need to start intermittent fasting?
Do you need to stop snacking?
Are your measurements reducing but the scales aren't moving?
4-Week QUICKSTART
Want to change your eating? It just got easier… Ditch The Carbs 4-week QUICKSTART is open.
EVERY lesson has a purpose and EVERY lesson could be your lightbulb moment.
Weekly lessons, mini-challenges, and guest experts.
The supreme guide to starting a low-carb diet
References and citations:
Effects of a low carbohydrate diet on energy expenditure during weight-loss maintenance: randomized trial.
Ketosis, ketogenic diet and food intake control: a complex relationship
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The KetoDiet app helps you reduce your carb intake by adopting a whole-foods approach to nutrition. Learn how to keep your blood sugar levels stable and manage your appetite all while enjoying high-quality food sources. Browse recipes, adjust serving sizes, and review detailed, accurate nutrition facts to stay on track.
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The KetoDiet blog, which is fully integrated into the KetoDiet apps, is an invaluable source of trusted information for thousands of keto dieters. We work with a team of health professionals to ensure accurate and up-to-date information.
Dr. Nicholas Norwitz
Dr. Nicholas Norwitz is a new shining star in nutrition science. This 25-year-old Ivy League Valedictorian obtained his PhD at Oxford University in just two years and is now pursing his MD at Harvard Medical School. His research expertise is ketosis and brain aging; however, he has published scientific papers on topics ranging from neuroscience to heart disease to gastrointestinal health to genetics to bone health to diabetes.
Franziska Spritzler, RD, CDE
Franziska Spritzler, a registered dietitian and certified diabetes educator, is a strong proponent of carbohydrate restriction for people struggling with diabetes, insulin resistance, obesity, and PCOS.
Bill Lagakos, Ph.D.
Bill Lagakos has a Ph.D. in Nutritional Biochemistry and Physiology from Rutgers University where his dissertation focused on fatty acid-binding proteins and energy metabolism. He studied inflammation and diabetes at UCSD and most recently, studied circadian biology at the Mayo Clinic.
Valerie Goldstein, MS, RD, CDE
Valerie Goldstein is a Dr. Atkins trained registered dietitian and certified diabetes educator. She is acknowledged in his books, "Dr. Atkins New Diet Revolution" and "Atkins for Life".
Amy Berger, MS, CNS, NTP
Amy Berger, MS, CNS, NTP, is a U.S. Air Force veteran, Certified Nutrition Specialist and Nutritional Therapy Practitioner who specializes in using low-carbohydrate nutrition.
Emily Maguire, BSc, MSc.
After completion of her BSc in Nutrition, Emily Maguire went onto study for an MSc in Obesity Science and Management. Author at lowcarbgenesis.com, she is keen to share the myths and truths surrounding the ever confusing and interesting topic of nutrition.
Patricia Daly, BA Hons, dipNT, mBANT, mNTOI
Patricia Daly is a fully qualified Nutritional Therapist (BA Hons, dipNT, mBANT, mNTOI). She is an experienced nutritional therapist and author, specialising in cancer care and the ketogenic diet in particular. She has worked with hundreds of cancer patients in Ireland and abroad, lectures at the Irish Institute of Nutrition and Health and is a well-regarded speaker at conferences and in cancer centres.
Diana Rodgers, RD
Diana Rodgers is a "real food" nutritionist living on a working organic farm near Boston, Massachusetts. She's an author, runs a clinical nutrition practice, hosts the Sustainable Dish Podcast, and is an advisory board member of Animal Welfare Approved and Savory Institute.
Our Recipe Developers
When creating recipes for KetoDiet, our recipe developers and I don't focus just on the carbohydrate content: we make sure all recipes are made with whole-food, nutritious ingredients. You won't find any processed junk, unhealthy vegetable oils or artificial sweeteners in our recipes!
Jo Harding
Jo is the creative food photographer and stylist behind healthy eating blog, Modern Food Stories. Jo's a testament that once you find the right approach for you, you can overcome poor health through the healing power of food. She believes the secret to radiant health starts and ends with a healthy gut so all her recipes are grain, gluten and refined sugar free. Most are also dairy-free.
Lauren Lester
Lauren is the food photographer, recipe developer, and author behind the healthy living website Wicked Spatula. With a focus on mindful and sustainable living she aspires to show her audience that healthy eating doesn't have to be boring, complicated, or tasteless and that healthy living is all about getting in touch with yourself and your surroundings.
Naomi Sherman
Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling. An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.
Dearna Bond
Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.
Leili Malakooti
Leili is a Graphic designer and Creative Foodie! She is passionate about recipe development, food photography and food styling.
Kim Caruk
Kim Caruk is the food blogger, chef and recipe developer behind Deliciously Keto. Her site is dedicated to sharing Low Carb and Keto recipes along with her inspirational journey to health.
My Story - Martina Slajerova
I love food, science, photography and creating new recipes and I am a firm believer in low-carb living and regular exercise. As a science geek, I base my views on valid research and I have first-hand experience of what it is to be on a low-carb diet. Both are reflected on my blog, in my apps and cookbooks.
I currently live in the UK. I hold a degree in Economics and worked in auditing, but I have always been passionate about nutrition and healthy living.
I changed the way I ate in 2011, when I was diagnosed with Hashimoto's, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.
That's when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based low carb approach to food.
My mission is to help you reach your goals, whether it's your dream weight or simply eating healthy food.
My Bestselling Books
My books will walk you through the guidelines and benefits of the ketogenic diet, and show you how to make more delicious low-carb recipes.
What Experts Say About My Books
Low-carb diets are an invaluable tool in dealing with health conditions such as obesity, diabetes, metabolic syndrome, lipid disorders, epilepsy, and increasingly, cancer. Martina's work, including her blog, book and apps, have been real gems for the low-carb community. Her real-food approach and attention to detail sets her work apart from many others.
Ketogenic diets have shown great potential in weight loss, overall health and cancer treatment. Martina's valuable contributions to the low-carb community and her involvement in the cancer research project run by our team extend beyond simply helping people follow a healthy low-carb diet. Just like Martina's blog and app, her new cookbook is an amazing resource for anyone interested in healthy living with easy to follow recipes and beautiful photography.
This book is a wonderful combination of the healthy tastes of the Mediterranean and the metabolic benefits of low carb. Plus, top it all off with a description of the science and you get the perfect combination!
I can unequivocally recommend the New Mediterranean Keto approach to dietary wellness based on years of direct personal and professional experience with him and his scientifically validated approach.
This book is incredible! Finally ... a book that combines accurate science with delicious, whole-food recipes to empower people to take control of their health through diet. Get this book!
Innovative recipes that sizzle the palate, plus bite-sized dollops of accessible science to explain why this food will help you regain your health!
You're in good hands with Martina Slajerova and the Ketogenic Diet Cookbook. Not only are her recipes reliable and true to the keto way of life, but they are mouthwateringly delicious. Lifestyle change is hard, but Martina makes it so much easier.
With The KetoDiet Cookbook Martina has really outdone herself. This book is filled with an amazing array of tasty recipes. I especially love the full macronutrient breakdown with each recipe (fat/protein/carbs). This is an invaluable resource for anyone living a low carb high fat lifestyle.
Martina's popular KetoDiet blog has been a wonderful resource for those following a healthy paleo/primal low carb diet. Not only does she provide a wealth of information for successfully implementing a ketogenic diet, but also shares many of her own delicious low carb recipes. Her recipes have become staples for those seeking low carb alternatives for their favorite foods. This cookbook with 150 new keto diet recipes is a must for any low carb cook's collection.
As a fellow blogger, I have known Martina for a couple of years. I have been thrilled to see her remarkable development to one of the leading bloggers in this niche. I am delighted to see that her new cookbook is really impressing! With its amazing quality, the book simply stands out from the grey crowd of the numerous low-carb and ketogenic cookbooks. That's why I am happy to recommend the book to anybody who seeks the latest information about healthy nutrition and the best, carefully developed ketogenic recipes.
What is Keto?
The ketogenic diet is a high-fat, moderate protein, low-carb diet that causes ketones to be produced by the liver, shifting the body's metabolism away from glucose and towards fat utilisation.
According to over sixty randomized controlled trials carbohydrate restriction is the most effective weight loss tool due to its appetite suppressing effects. The benefits of healthy low carb eating extend beyond weight loss and the ketogenic diet has been used as adjuvant treatment for several health conditions.
Our mission is to help people adopt a healthy lifestyle, not just lose weight. Food quality matters and eating nutritious food low in carbs is the best way to achieve your long-term goals.
