Oh, BOY! You’re going to love me for this Low Carb Chocolate Truffle Creme Brulee recipe. I think it’s the perfect dessert for Valentine’s Day. It’s rich and silky just like a chocolate truffle but in custard form.
If you have never known the extreme pleasure of eating a good creme brulee, read below to discover what you are missing and how easy the dessert is to make.

Low Carb Chocolate Truffle Creme Brulee with whipped cream in ramekins on round vintage tray.


Creme brulee is a decadent creamy custard made of heavy cream, egg yolks, and sugar. After cooking and chilling, sugar is sprinkled over the custard and browned with the use of a culinary torch or by putting the dessert under the broiler. This contrasting layer of caramelized sugar (brulee meaning burnt) gives creme brulee a nice textural interest as well as adds to the overall flavor.
Upon hearing the words creme brulee, one’s mind may evoke an image of a special dessert once enjoyed at a favorite fine dining establishment. Since our generation has somewhat lost the knowledge and ability to cook from scratch without the use of convenience items, desserts like creme brulee are surrounded by a bit of mystery. I’m happy to tell you that nothing is further than the truth!


Low carb creme brulee is just as easy to make as regular creme brulee. In fact, I enjoy the low carb or sugar free versions more. Erythritol and stevia have become the standard low carb sugar alternatives for low carb recipe blogs nowadays. Because erythritol is not broken down by the body, calories are not absorbed and it doesn’t spike your blood sugar.

Low Carb Chocolate Truffle Creme Brulee with whipped cream on a spoon
Stevia is an extremely concentrated herbal sweetener often used to augment the sweetness of low carb sugar alternatives. Since low carb subs are expensive, reducing the amount in a recipe and adding stevia helps save money. The only difference in using many low carb sweeteners is that they cool upon melting so it may take a few minutes longer for certain things to cook.This Low Carb Chocolate Truffle Creme Brulee recipe is a little higher in carbs than other creme brulee recipes because of the chocolate. I used a good quality high cocoa dark chocolate which did have some sugar in it. I could have used sugar free Lily’s chocolate chips, but the total carbs were much higher and the net carbs the same.Because total carbs are important to watch in a low carb keto diet as well, I opted for Ghirardelli 90%. Because this dessert is very chocolatey and rich in flavor, it can be easily shared. My husband and I each shared a serving with our children, which was kinda nice. This allowed us to have dessert for two nights instead of one!

Low Carb Chocolate Truffle Creme Brulee
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
This low carb chocolate creme brulee is just as rich and creamy as a chocolate truffle. It’s is the ultimate in low carb chocolate desserts. Its so rich, you may have to share!
Servings4 people
Calories605 kcal
Low Carb Chocolate Truffle Creme Brulee
  • 2 cups heavy cream (16 oz)
  • 5 large egg yolks
  • 1/3 cup Sukrin :1 (or Lakanto Monkfruit Sweetener or Swerve Granulated), divided
  • 3.5 oz Ghirardelli Midnight Reserve Chocolate bar (90% or 86%)
  • 1/2 tsp stevia glycerite
  • 2 tbsp good Brandy (I like V.S.O.P.)
Optional Toppings
  • additional sweetener for sprinkling on top
  • whipped cream
    1. Preparation: Preheat oven to 350 degrees and place rack to the middle position. Heat water in a tea kettle until hot, not boiling. Find a pan large enough to fit the 4 ramekins and deep enough to add water half way up the sides of the ramekins. Chop the chocolate into slivers.
    2. Method: Add the yolks and 1 tbsp of the granulated sweetener to a medium bowl. Beat well to completely break up the yolks.
    3. Pour the heavy cream into a small pot and add the remaining granulated sweetener, and stevia glycerite. Place the pot over medium heat and heat, stirring occasionally with a whisk, until bubbles begin to simmer around the edge of the pot. Turn off the heat and begin pouring the egg yolk into the hot cream mixture – very slowly in a thin stream, while quickly whisking all the while. Add the chopped chocolate and stir to melt and combine. Whisk in the brandy.
    4. Bake: Divide the chocolate truffle creme brulee mixture evenly between 4 ramekins. Place the ramekins into the pan and fill the pan with hot water half way up the sides of the ramekins. Carefully place the pan into the oven and bake for 30 minutes or until the very center of the creme brulee is barely jiggly – about the size of a nickle or a dime.
    5. Cool the chocolate truffle creme brulee in the water bath for an hour before removing to a rack to cool completely. Cover with plastic wrap and refrigerate at least 4 hours but overnight is better.
    6. Before serving, sprinkle 1/2 teaspoon of Lakanto Monkfruit Sweetener or Swerve Granulated over the top of each creme brulee. Melt the sweetener with a culinary torch until it caramelizes, turning brown. Alternately, add a dollop of whipped cream to the top. Serve.
    Recipe Notes
    Nutrition Facts
    Low Carb Chocolate Truffle Creme Brulee
    Amount Per Serving
    Calories 605Calories from Fat 540
    % Daily Value*
    Total Fat 60g92%
    Total Carbohydrates 10g3%
    Dietary Fiber 2g8%
    * Percent Daily Values are based on a 2000 calorie diet.

Chrissy Teigen's Top 5 Low-Carb Meals

The world knows her as a top swimsuit model. We know her as the quick-witted mastermind behind So Delushious, her drool-inducing food blog. Christine Teigen, who goes by Chrissy, is a boss in the kitchen and a hot commodity in the modeling world (she was dubbed “Rookie of the Year” in Sports Illustrated 2010 Swimsuit Issue). She’s also the first to admit that her long, lean limbs and killer bod take hard work. After Teigen launched a successful low-carb diet to prep for a major photo shoot last summer, we requested her arsenal of low-carb recipes for ourselves. The supermodel happily revealed her top five—all in her own words!


“My mom made this for me all the time growing up. It was one of the few Thai dishes I actually enjoyed. What a silly child I was. Now I love Thai food. She made this for potlucks at school and I always felt so cool and special because everyone else had boring, bland casseroles. Sure, it has a bit of sugar in it, but this is low-carb, not no-carb.”
Well-marbled New York steak, grilled to your liking, but preferably no more than medium rare (Note: Allow to rest at room temperature before slicing.)
1 small red onion, sliced into skinny wedges
1 bunch cilantro, coarsely chopped, no stems
Large handful cherry tomatoes, sliced in half (or 1/2 vine-ripened tomatoes cut into wedges)
2 limes
1 tbsp. palm sugar (Note: Brown sugar may be substituted, but you may need to add more since it’s not as sweet. Use the minimum and adjust to your liking.)
1.5 tbsp. fish sauce
Thai chili powder to taste (Note: This is roasted sun-dried chilies ground into a fine, very spicy powder. I use about a tsp., while my sister uses a tbsp. And I like it very hot. She’s nuts.)
Grill the steak as directed above and slice into thin strips after allowing to rest for 15-20 minutes. Add to a large mixing bowl. Because the palm sugar is so pasty, put it in a small bowl, add some of the lime juice and mush into a thick liquid form. Add non-vegetable ingredients, including lime juice, fish sauce and palm sugar, first into the steak bowl. Toss with your hands to incorporate all over the steak. Add the rest of the veggies, toss and taste. Tasting as you go is the most important part. Add more fish sauce if it needs more salt, or more sugar if it is too lime-y. If you want to get fancy, mound into a shallow bowl or platter on a bed of frilly lettuce and garnish with lime wedges, additional cilantro and a chili pepper flower.


“One of my favorite things in the world! Sure, there are effortless omelets, but this dish is so cute, so filling, and such a crowd pleaser that you’ll find yourself experimenting with new fillings any chance you get. There is no real list of ingredients other than eggs and thinly sliced ham, but that makes it easy and fun.”
Preheat oven to 375 degrees and line small, lightly greased ramekins with two thinly sliced (but not too thin) pieces of your favorite ham, making sure there are no large holes or gaps. One of my favorite ham cups is the Greek ham cup. Sauté some spinach in hot oil with a minced clove of garlic until soft. Put a spoonful into your ham cup. Add a few small cubes of feta and a bit of diced cherry tomato. Gently crack an egg on top and pop into the oven for 22-25 minutes until the egg is set how you wish. The ham edges will look crispy, but just snip them with scissors. Gently lift out of the ramekins and onto a plate. Serve with sliced avocado, salt and pepper for the perfect brunch or breakfast.
Other fillings I love:
Southwestern cup with sautéed diced red bell peppers, mushrooms, onions and tomatoes, with cracked egg on top.
Tomato, mozzarella and pesto cup. Put mozzarella pearls into ham cup, add a tiny scoop of pesto and a small scoop of diced tomato. Crack egg on top, and bake.


“I love portobello mushrooms. I often say that if I were vegetarian, I would live off of these. Now it would never happen, but it’s still nice to know that they exist. So meaty, so flavorful. Sometimes I feel like I need to pair this with something [else] to make it a real entrée, but I’ve had this a few times now and my belly always ends up very full and happy.”

4 portobello mushroom caps
2 handfuls arugula, usually half a bunch
4 tbsp. butter
1 tbsp. olive oil
2 cloves garlic
Salt and pepper
1 large tomato
1 c. shredded parmesan cheese
1/2 c. marinara sauce (your favorite)
1/2 lemon, juiced

Remove the stems and insides of the mushroom caps with a spoon. In a food processor, add arugula leaves and whole garlic cloves. Puree. Add the butter, lemon juice, dashes of salt and pepper and olive oil. Puree. Generously spread the arugula butter onto the inside of the mushroom cap. Add a small spoonful of marinara sauce, then a slice of tomato. Sprinkle top with parmesan. Bake at 400 degrees for 10-12 minutes.


“This is one of my favorite recipes, but I have omitted the typical rice, sour cream, and oil that goes into the usual recipe to give it a more meaty, low-carb feel. With the combo of pork, ground chuck, onions, and garlic, you don’t really miss it, trust me.”
4 large red bell peppers
3/4 lb. ground chuck
1/2 lb. ground pork
1 medium onion, chopped
3 cloves garlic, minced
2 tsp. beef bouillon granules
1/2 tsp. garlic powder
1/4 tsp. black pepper
1/4 tsp. salt
Dash of seasoning salt, preferably Lawry’s
1 c. tomatoes, diced
1 c. mushrooms, finely chopped
1 c. shredded cheese (Note: I use 4-Cheese Mexican pre-shredded in the bag.)
1/2 c. green onion, thinly sliced
1 c. hot water
Preheat the oven to 350 degrees. Halve the red bell peppers through the stem. Clean out the insides and seeds. In a hot skillet, sauté the beef, pork, chopped onion and garlic until just brown. Add 1 tsp. beef bouillon, garlic powder, salt, pepper and seasoning salt. Stir. Drain the fat. Add the tomatoes, mushrooms and cheese. Stir until cheese is melted and remove from heat. Set aside. Mix the hot water with the remaining bouillon. Stir and let dissolve. Fill the red pepper halves with filling. Pour water/bouillon mix into baking dish until the bottom is covered. Tightly place the filled peppers into the baking dish. Cover with foil and bake for 35 minutes. After 35 minutes, remove cover and spoon some juice onto the meat filling. Replace cover and bake for an additional 10 minutes.


“This is heavenly. When on a low-carb diet, I am so used to using chicken thighs and drums so I get that yummy, juicy fattiness that replaces the rice, pasta, or potatoes I so very much miss. But this is such an amazing way to use chicken breast. The creamy Boursin cheese oozes and the bacon is apparent in each bite. Carbs who?”
2 large boneless, skinless chicken breasts
1 pckg. Boursin cheese (Note: I used the herb and garlic flavor. You can also use a packed herb goat cheese.)
4 slices thickly cut bacon
4 slices prosciutto
1/2 lemon, juiced
Salt and pepper
1 c. chicken stock
10-12 cherry tomatoes
Preheat oven to 375 degrees. Lightly oil the bottom of a deep oven pan, like a rectangular or square cake pan. Place one piece of the chicken breast on top of a piece of Saran wrap. Cover with another piece and gently beat it with the rounded end of a metal ladle or just a meat tenderizer (I use a ladle to keep from making holes). Do this until chicken breast is large and fairly thin. Repeat with other piece. Generously spread Boursin cheese onto each chicken breast. Lay 2 slices of bacon across each, cutting if necessary. Roll from the short side in. Wrap two pieces of prosciutto around each chicken roll, making sure not to overlap too much. Place into lightly greased pan. Season with lemon, salt and pepper. Pour chicken stock into bottom of the pan, toss in cherry tomatoes. Bake on middle rack for 55 minutes. Make sure to spoon juice onto tops of chicken every 15 minutes or so. Slice diagonally and serve with sautéed veggies.

Low Carb Cauliflower Chirashi with Avocado and Seared Tuna

The low carb world is like the Wild West, in a way.

There are still foods to explore.  There are plenty of foods that have never been converted to a low carb version.  Take today’s recipe, for example.  I’ve heard of people using cauliflower rice in sushi rolls, but I’ve never heard of cauliflower rice chirashi before.  After a few google searches, I am pretty confident that this is the first cauliflower chirashi recipe in the whole wide world.

Not to brag.

Low Carb Cauliflower Chirashi Recipe

If you haven’t had it before, Japanese chirashi is a bowl of seasoned rice, topped with sushi.

It’s basically a sushi roll without the roll part.  You can put any mixture of sushi, eggs, and Asian vegetables you like in your chirashi bowl.  For this recipe I used seared tuna and avocado with some chopped scallions on top.  But you can make it as simple or as complicated as you like.

Chirashi is good like that.

Especially this new fangled cauliflower chirashi.

Low Carb Cauliflower Chirashi with Avocado and Seared Tuna


  • 1 medium sized head of cauliflower, riced
  • 1/4 cup rice vinegar
  • 2 tablespoons Swerve or equivalent sweetener
  • 1 teaspoon salt
  • 2 (5 oz) sushi grade tuna steaks, seared
  • 2 tablespoons vegetable oil, divided
  • 1/2 avocado
  • 1 scallion, sliced


1.  Chop the cauliflower into florets.  Add to a food processor or high powered blender and pulse a few times until it is the consistency of rice.
2.  Place the riced cauliflower into a microwave-safe bowl and stir in 1 tablespoon of oil.  Cover the bowl tightly with plastic wrap, and microwave on High for 4 minutes.
3.  Warm the rice vinegar in the microwave for 30 seconds.  Add the sweetener and salt and mix until dissolved.
4.  Mix the vinegar seasoning with the cauliflower and refrigerate for an hour.  It should be room temperature or cooler when you serve it.  Split the cauliflower rice into three bowls.
5.  Salt and pepper the tuna steaks on both sides.  Add 1 tablespoon oil to a frying pan and sear the tuna steaks over medium heat for 1 1/2 minutes per side.  Cut into strips and top the chirashi rice bowls.
6.  Cut the avocado into slices and add to the chirashi bowls.  Garnish with sliced scallions.
NUTRITIONAL INFO: Calories 361 Fat 15g Protein 49g Carb 14g Fiber 6g Net Carbs 8g

Tom Kerridge's Recipe For A Low-Carb Bolognese

Bolognese: a childhood staple for many – and Tom Kerridge’s favourite nostalgic dish. Here the traditional spaghetti is replaced with spiralised courgette to make a low-carb, high veg version.
olognese is something that everybody recognises – and it’s one of the first things I learned to cook. My mother taught me to leave it for a day before eating it – 25 years of being a chef later, I know why she did that. Any kind of stew is better the next day. We do a lot of ragus at home now. I’m a big fan of minced beef, but I like to use pork for my bolognese. It has a slightly lighter flavour, which lends itself to different herbs, sage and mint in particular. Great in spring and summer.
I grew up in Gloucester, in a small semi-detached three-bed house in Abbeydale, on a 1960s or 1970s estate outside the city centre. It was a very normal, single-parent background. My mum wasn’t leftfield – the home was decorated in off-white and beiges, fairly standard.
We were always well looked-after, always comfortable. We ate at the dining table for tea, even if it was just the three of us. She’d make bolognese every Wednesday for Thursday night’s tea.
My mum had two jobs, one during the day, then another at night. So, from the time I was about 14, I’d cook for my brother Sam. Easy things such as fish‑finger sandwiches; nothing creative. We were hungry teenagers.
Sam and I are three years apart. At school we didn’t really hang out, but we were close. We still are. We’d play football together on the back lawn or computer games inside. Every Sunday morning, I’d have rugby training (I played front row – tighthead prop) and lunch after that was always brilliant. Half the team would come back to the house with us, so Mum would have to knock something up. If we were lucky it’d be a joint of meat. More often than not though, money was short so she’d roast a roll of sausage. Either way, there’d be all the veg – carrots, broccoli, peas – not forgetting the gravy and the roast potatoes. If we ever had dessert it would be Viennetta, or occasionally, on a Sunday, Mum would knock up a crumble. These days I’m cutting back on carbs, but I do love a good crumble with any great British fruit – summer berries, pears, rhubarb or apples.
I was approaching my 40th birthday when I realised that I needed to make a big change. I looked at low calorie, low fat and low carb diets, the last of which meant I could still cook food professionally, the same way I always had, without changing my outlook too much. Seeing carbs as simply a vehicle for other things meant I could eliminate them without compromising on flavour. This rich, hearty bolognese recipe is the same as I’ve always done it, but replacing spaghetti for spiralised vegetables makes for a lighter meal that’s packed with vitamins.

Porky bolognese

This is my low-carb version of my childhood favourite. If possible, make the sauce the day before you want to eat it and it’ll taste even better.
Serves 6
800g minced pork
1kg ripe plum tomatoes, halved
Vegetable oil, for cooking
200g bacon lardons
2 onions, finely diced
6 garlic cloves, grated
1 tbsp cumin seeds
2 tbsp tomato puree
4 celery sticks, tough strings removed, diced
4 bay leaves
2 tbsp dried oregano
300g button mushrooms, stalks removed, caps halved
500ml beef or chicken stock
200ml red wine
A small bunch of sage, tough stems discarded, leaves roughly chopped
Salt and black pepper
To serve
4–6 courgettes (about 700–800g)
75g butter
Parmesan cheese, grated
1 Set the oven to 200C/400F/gas mark 6. Season the pork. Put in a roasting tin and cook for 25–30 minutes, until crisp and browned, stirring every 10 minutes or so to ensure it colours evenly.
2 Roast the tomatoes, cut-side up, in another tin alongside the pork for 25 minutes, until they start to colour and shrivel around the edges. Set aside.
3 Warm a little oil in a saucepan over a medium-low heat. Add the lardons, onions and garlic and sweat gently, stirring from time to time, for 10–15 minutes, or until the onions are soft.
4 Add the cumin. Cook, stirring, for 2 minutes. Stir in the tomato puree and cook for 3–4 minutes. Add the celery, bay and oregano. Cook, stirring, for 1–2 minutes. Add the pork, tomatoes and mushrooms. Stir, then pour in the stock and wine. Bring to the boil, lower the heat and add some salt and pepper. Simmer very gently, uncovered, for 1–2 hours, until the sauce thickens to a rich ragu, stirring from time to time to make sure it doesn’t stick.
5 Take the pan off the heat. Stir in the sage. Taste and adjust the seasoning.
6 When ready to eat, reheat the ragu. Meanwhile, pass the courgettes through a spiraliser to make thin “spaghetti”. In a saucepan, warm 75ml water with the butter and a little salt and pepper. Add the courgette and heat gently until just warmed through; don’t overcook them.
7 Drain the courgette spaghetti well. Divide between warmed bowls. Spoon on the porky bolognese and scatter over some grated parmesan to serve.

Bulletproof Low Carb Ice Cream Recipe

Ice cream doesn’t have to be a “cheat” food.
The Bulletproof Diet is designed to provide every possible health advantage.  It allowed me to keep six pack abs while eating 4500 calories a day, not exercising, while sleeping 5 hours a night.  It lowers blood pressure, melts fat, and adds muscle.  It works, but the real question is: “Can I have desert?”  Oh yes, but how? you may ask..
Typical ice cream has tons of sugar, and all sorts of other crap in it that many don’t consider a healthy choice.  A Bulletproof low carb ice cream recipe would solve all the problems that normal, high sugar, performance robbing, ice cream presents. This low carb ice cream recipe is actually really good for you because of all the good fats found in it and the lack of sugars.
Id like to introduce you to the only ice cream that me and my family ever have — “Get Some” Ice Cream.
That’s right.  About an hour after eating this special blend of high fat awesomeness, your body gets a signal that says, “I am in a land of plenty,” which translates, in evolution-speak to, “It is time to mate. NOW.” Women in particular are most impacted by this side effect of ice cream, but it also works on men. I’ve shared this recipe with enough people to be pretty sure I’m not just making this up. In fact, I had to make some of it this evening…
As I wrote about in the Better Baby Book, your genes are generally in one of two phases: growth mode and defense mode.  Your body goes into defense mode when faced with unnatural stress such as low fat, low calorie diets.  It starts to pay less attention to nonessential functions like, well, sex.  Not to mention that eating a high toxin diet could increase your risk of cancer.
Fat is one of the most satisfying foods on the planet.  Unfortunately, most ice cream doesn’t contain good fat, and it has lots of other crap in it.  Regular ice cream has loads of refined sugar, colorings, preservatives, and artificial flavors.  These compounds can cause mental problems, blood sugar crashes, and of course, fat gain.
That’s one reason I created a hormone boosting, muscle building, fat melting ice cream concoction that you can eat without having to call it a “cheat.”  The other reason is that I wanted to increase my wife’s (and my) fertility before we had children. I made this recipe to provide maximum taste without compromising health.  Ice cream is now a health food. This is my creation. It took literally hundreds of test batches to get this right. I consider it to be Paleo-friendly, but some disagree that cavemen ate my choice of healthy sweeteners. That’s true – they didn’t have ice cream makers either!
Note: I use a scale for my cooking experiments.  I’ve provided conversions for the usual kitchen measuring devices.

“Get Some” Ice Cream – A Low Carb Ice Cream Miracle


  • 4 whole eggs (pastured of course)
  • 4 yolks (in addition to the whole eggs above)
  • 2 tsp vanilla (I use Vanillamax)
  • 1 gram vitamin C (ascorbic acid) or 10 drops apple cider vinegar or lime juice to taste.
  • 100 grams (7 tbs) grass-fed butter
  • 100 grams (7tbs) coconut oil (or substitute half  Upgraded Cacao Butter for amazing taste)
  • 50 grams (3tbs + 2tsp) XCT oil (important for consistency)
  • 80 grams (5.5tbs) xylitol or erythritol (or more to taste – you can add up to 160 grams if you want)
  • ~100 grams water or ice (just under 1/2 cup; add less than you think you need, then increase the amount).
  • (optional) 1/4 to 1/2 cup of low-toxin Upgraded Chocolate powder


  1. Blend everything but the water/ice in blender. It takes a while to get the butter blended into perfect creaminess.
  2. Add water or ice and blend some more until well blended. Ideally, you want a yogurt-like consistency for creamy ice cream, or add more water for a firmer, icier texture
  3. Pour the mixture into an ice cream maker and turn it on.

This will make perfect consistency ice cream.  Then you and your partner can enjoy it, give it about an hour for the magic to start happening 😉
The feeling of vibrance this brings most people (who can digest fat; if you give it to your vegan partner, you need to add lipase and betaine.  If you don’t, their pancreas will panic from being forced to make real amounts of lipase for the first time in years…), along with a boost in hormones results in an intense wave of vitality…
Being a happily married Bulletproof Executive, I’ve used this recipe for years.  It’s a part of our fertility plan in the Better Baby Book.  But it’s also far more effective – and pleasurable – than using alcohol to seduce someone.  What woman or man wouldn’t feel taken care of when their partner hands them a bowl of the creamiest, richest ice cream ever, hand-made just to seduce them?
My lovely carnivorous wife would eat me alive if I tried to test this formula on other women.  As a result, I was reduced to giving the recipe to friends and waiting for the results. Perhaps Simone Syed, the very sexy transhumanist co-founder of the BIL Conference and high-fat nutrition carnivore said it best: “Oh, and trust me… The boyfriends are well aware that Paleo ice cream makes girls happy!!!”

These are the signs you're not eating enough carbs, according to a dietitian

If you have sugar cravings, chronic bad breath and you’re ‘doing everything’ but still can’t lose weight, you might want to look at your carb intake. 

Photos: Instagram @emrata/ WineNDine/ Kenny The Chef

If there is one word that will send any strict dieter into a tail spin it is carbs! The seemingly simple foods such as bread, fruit, potatoes and grains that have been consumed for thousands of years but which are now aggressively avoided by a growing number of dieters. And while some types of carbs are better than others nutritionally, when the amount of carbohydrate consumed on a daily basis is chronically low there can be a number of undesirable side effects for those who have the primary goal of fat loss. So here are some of the signs that your obsession with eating a low carb diet has gone too far.
Carbohydrates found primarily in plant based foods including bread, rice, cereal, pasta, fruit, starchy vegetables and sugars such as honey are broken down by the hormone insulin to release glucose into the blood stream. The glucose is then utilised by the muscles and the brain as the body’s primary fuel source. When less carbohydrate is consumed than the body requires to fuel itself, fat stores will be broken down to be used as energy and over time metabolic rate will slow to adapt to their perceived fuel shortage. As such, slight reductions in carbohydrate intake, as is the case when carbs are cut out at dinner will result in fat stores being utilised and fat loss over time.
For individuals who have extra fat to lose, a diet that is lower in carbohydrates will support slow and sustainable fat loss. This is assuming that some carbohydrate is being consumed to prevent significant reductions in metabolic rate. On the other hand, when very little carbohydrate is consumed, while dramatic weight loss can be observed initially, this will rapidly slow the longer the period of time in which small amounts of carbohydrate is consumed. This scenario can be observed when individuals have lost a significant amount of weight on a low carb diet, but then find this approach is no longer working, with the scales refusing to budge any further.
An initial signs that your carb intake may be too low is if you experience extreme cravings for sweet foods that often results in you binging. As the body identifies that it is not getting the fuel it requires, especially if you are exercising regularly, extreme hunger signals and sweet cravings may be experienced, signaling the need for sugar or glucose to fuel the muscles. Over time these cravings may relieve but you may also find you no longer feel hungry at all, as your metabolic rate slows to manage the lack of carbohydrate.
Another clear sign of a diet that is chronically low in carbohydrate is bad breath. A low carb intake, especially when extra protein is consumed in place of carbohydrates can result in ketosis, which is the body’s way of surviving when carbs are low by converting fat stores into a fuel that can be burnt. Someone in ketosis has a very specific smell and may have terrible breath.
Finally an inability to lose weight, despite eating a low carb diet is a clear sign that your total carbohydrate intake is too low, especially if you exercise regularly. The body actually requires some carbohydrate to efficiently burn body fat, which means if you have not eaten a carbohydrate since lunchtime the day before, and are then taking an RPM class at 6am the following morning, you will not be burning fat as efficiently as you would if you had some glucose readily available.
If this scenario sounds familiar, it may be time to take a closer look at the amounts of carbohydrate you are actually consuming, and at what time. You do not have to eat loaves of bread to fuel your cells, rather timing your carbohydrate intake to support your activity levels may be all that is required to support your body in burning fat efficiently again. Start by eating a serve, or 20-30g of carbs within an hour or two of any high intensity workout. As a general rule of thumb, intakes of less than 80-100g of carbohydrates each day, for someone exercising regularly is too low and as such may be the reason you are not getting the shifts on the scales you are hoping for.

Mocha Ice Bombs – Low carb , Sugar free , Banting , Grain free + Luxurious Diet Program

Mocha ice bombs are beautiful and incredibly sumptuous. I couldn’t believe how easy they were to make. We were away on holiday at the time so as you can imagine, I had very little kitchen equipment, nor time.
It took me 10 minutes to make the mocha ice bombs, then a few more minutes to dip them in the dark chocolate coating. By dinner time, they were ready to indulge (and we did).
TOP TIP :: If you want these to be even lower in carbs, you can use this sugar free chocolate coating instead of 90% chocolate.
If you are new to fat bombs you’ll be wondering what the heck? Why o why would we want to eat more fat? Well it is imperative too understand when we go low carb (and only moderate protein) then we want to increase our healthy fats to keep us fuller for longer. Fat doesn’t make you fat, a high carb diet does.
Read this post on low carb and this post on why we eat high fat to better understand these concepts. And remember, high fat doesn’t give you a licence to eat fried fatty unhealthy junk food, it is to eat the fat that comes with your steak, the full fat dairy, full fat coconut cream, plenty of olive oil on your salads and plenty of cheese.
Also remember, eat healthy fats ONLY until full. Only increase your healthy fats once you have lowered your carbs.
Do not eat fat to excess, stop when full and ONLY eat when you are truly hungry. It takes a while to get over our fat phobia but once you do, you will understand it is they key to satiety and appetite control.

Mocha Ice Bombs
  • 1 cup / 240g / 8.5 oz full-fat cream cheese or mascarpone
  • ¼ cup / 40 g / 1.4 oz powdered sweetener
  • 2 tbsp unsweetened cocoa powder
  • ¼ cup / 60 ml strong brewed coffee, chilled
Chocolate coating
  • 70g / 2.5 oz dark 90% chocolate melted
  • 28g / 1 oz cocoa butter melted
  1. Mocha ice bombs can be made in a food processor, or in a mixing bowl using a hand blender.
  2. Add the coffee to the cream cheese (or mascarpone) the cocoa, and sweetener.
  3. Pulse or blend until smooth.
  4. To make the ice bomb shape, roll about 2 tablespoons of the mocha ice bomb mixture and place them onto a tray or plate lined with baking parchment.
Chocolate coating
  1. Mix the melted chocolate and cocoa butter together.
  2. Roll each ice bomb in the chocolate coating and place back on the lined tray/plate.
  3. Place in the freezer for 2 hours, or until set.
The recipe in the book states it makes 12 although I managed to make 15 from this recipe. The nutrition values are calculated assuming you make 12. If you were to make 15, the carb values would be less.
Serving size: 1 ice bomb (makes 12) Calories: 127 Fat: 12.9g Carbohydrates: 2.2g totalFibre: 0.7g Protein: 1.9g

Lose 30-40 Pounds in Two Month by These 21 Best Low-Carb Vegetables

Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.
In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets.
The definition of a low-carb diet varies widely, but most are under 150 grams of carbs per day, and some go as low as 20 grams per day.
Whether or not you’re on a low-carb diet, eating more vegetables is always a great idea.
Here is a list of the 21 best low-carb vegetables to include in your diet.
Young Woman Holding a Paper Bag With Vegetables

1. Bell Peppers

Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious.
They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage (1, 2, 3).
One cup (149 grams) of chopped red pepper contains nine grams of carbs, three of which are fiber (4).
It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking on very low-carb diets.
Green, orange and yellow bell peppers have similar nutrient profiles, although red pepper is highest in certain antioxidants.

2. Broccoli

Piece of Broccoli
Broccoli is a true superfood.
It’s a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.
Studies show broccoli may decrease insulin resistance in type 2 diabetics. It’s also thought to protect against several types of cancer, including prostate cancer (5, 6, 7).
One cup (91 grams) of raw broccoli contains 6 grams of carbs, two of them fiber (8).
It also provides more than 100% of the RDI for vitamins C and K.

3. Asparagus

Asparagus is a delicious spring vegetable.
One cup (180 grams) of cooked asparagus contains 8 grams of carbs, four of which are fiber. It’s also a good source of vitamins A, C and K (9).
Test-tube studies have found that asparagus may help stop the growth of several types of cancer, and studies in mice suggest it may help protect brain health and reduce anxiety (10, 11, 12, 13, 14).

4. Mushrooms

Mushrooms are extremely low in carbs.
A one-cup (70-gram) serving of raw white mushrooms contains just 2 grams of carbs, 1 of which is fiber (15).
What’s more, they’ve been shown to have strong anti-inflammatory properties (16).
In a study of men with metabolic syndrome, eating 100 grams (3.5 ounces) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers (17).

5. Zucchini

Zucchini is a popular vegetable and the most common type of summer squash. Summer squash has a long shape and soft skin that can be eaten.
In contrast, winter squash comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.
One cup (124 grams) of raw zucchini contains 4 grams of carbs, one of them fiber. It’s a good source of vitamin C, providing 35% of the RDI per serving (18).
Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini.

6. Spinach

Hands Holding a Bunch of Spinach
Spinach is a leafy green vegetable that provides major health benefits.
Researchers report that it can help prevent damage to DNA. It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration (19, 20, 21).
What’s more, it’s an excellent source of several vitamins and minerals. One cup (180 grams) of cooked spinach provides more than 10 times the RDI for vitamin K (22).
Spinach is also low in carbs, but the carbs become more concentrated as the leaves are cooked down and lose their volume.
For example, one cup of cooked spinach contains 7 grams of carbs with 4 grams of fiber, whereas one cup of raw spinach contains 1 gram of carbs with almost 1 gram of fiber (22, 23).

7. Avocados

Avocados are a unique and delicious food.
Although technically a fruit, avocados are typically consumed as vegetables. They’re also high in fat and contain very few digestible carbs.
A one-cup (150-gram) serving of chopped avocados has 13 grams of carbs, 10 of which are fiber (24).
Avocados are also rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health. Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels (25, 26).
They’re also a good source of vitamin C, folate and potassium.
Although avocados are a fairly high-calorie food, they may be beneficial for weight management. In one study, overweight people who included half an avocado at lunch reported feeling fuller and had less desire to eat over the next five hours (27).

8. Cauliflower

Cauliflower is one of the most versatile and popular low-carb vegetables.
It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.
One cup (100 grams) of raw cauliflower contains 5 grams of carbs, three of which are fiber. It’s also high in vitamin K and provides 77% of the RDI for vitamin C (28).
Like other cruciferous vegetables, it’s also associated with a reduced risk of heart disease and cancer (29, 30).

9. Green Beans

Bunch of Green Beans
Green beans are sometimes referred to as snap beans or string beans.
They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes do.
A one-cup (125-gram) serving of cooked green beans contains 10 grams of carbs, four of which are from fiber (31).
They’re high in the green pigment known as chlorophyll, which animal studies suggest may help protect against cancer (32).
In addition, they contain carotenoids, which are associated with improved brain function during aging (33).

10. Lettuce

Head of Lettuce
Lettuce is one of the lowest-carb vegetables around.
One cup (47 grams) of lettuce contains 2 grams of carbs, one of which is fiber (34).
Depending on the type, it may also be a good source of certain vitamins.

For instance, romaine and other dark-green varieties are rich in vitamins A, C and K. They’re also high in folate.
Folate helps decrease levels of homocysteine, a compound known to increase heart disease risk. In one study of 37 women, consuming foods high in folate for five weeks reduced homocysteine levels by 13%, compared to a low-folate diet (35).

11. Garlic

Garlic is known for its beneficial effects on immune function.
Studies have found that it may boost resistance to the common cold virus and decrease blood pressure (36, 37, 38).
Although it’s a high-carb vegetable by weight, the amount typically consumed at a sitting is very low due to its strong taste and aroma.
One clove (3 grams) of garlic contains 1 gram of carbs, part of which is fiber (39)

12. Kale

Bunch of Kale
Kale is a trendy vegetable that’s also extremely nutritious.
It’s loaded with antioxidants, including quercetin and kaempferol.
These have been shown to lower blood pressure and may also help protect against heart disease, type 2 diabetes and other diseases (40, 41, 42).
One cup (67 grams) of raw kale contains 7 grams of carbs, one of which comes from fiber. It also provides an impressive 206% of the RDI for vitamin A and 134% of the RDI for vitamin C (43).
A high intake of vitamin C has been shown to improve immune function and increase the skin’s ability to fight damaging free radicals, which can speed up the aging process (44, 45).

13. Cucumbers

Cucumbers are low in carbs and very refreshing.
One cup (104 grams) of chopped cucumber contains 4 grams of carbs with less than 1 gram from fiber (46).
Although cucumbers aren’t very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may have beneficial effects on health.
Results from test-tube and animal studies suggest it has anti-cancer and anti-inflammatory properties and may protect brain health (47, 48, 49).

14. Brussels Sprouts

Pile of Brussel Sprouts
Brussels sprouts are another delicious cruciferous vegetable.
A half-cup (78-gram) serving of cooked Brussels sprouts contains 6 grams of carbs, two of which are fiber (50).
It also provides 80% of the RDI for vitamin C and 137% of the RDI for vitamin K.
What’s more, controlled human studies suggest that eating Brussels sprouts may reduce risk factors for cancer, including colon cancer (51, 52).

15. Celery

Celery is extremely low in digestible carbs.
A one-cup (101-gram) serving of chopped celery contains 3 grams of carbs, 2 of which are fiber. It’s a good source of vitamin K, providing 37% of the RDI (53).
In addition, it contains luteolin, an antioxidant that shows potential for both preventing and helping to treat cancer (54).

16. Tomatoes

Brunette Holding a Bunch of Tomatoes
Tomatoes have a number of impressive health benefits.
Like avocados, they are technically fruits but usually consumed as vegetables.
They’re also low in digestible carbs. One cup (149 grams) of cherry tomatoes contains 6 grams of carbs, two of which are fiber (55).
Tomatoes are a good source of vitamins A, C and K. In addition, they’re high in potassium, which can help reduce blood pressure and decrease stroke risk (56).
They’ve also been shown to strengthen the endothelial cells that line your arteries, and their high lycopene content may help prevent prostate cancer (57, 58).
Cooking tomatoes increases lycopene content, and adding fats such as olive oil during cooking has been shown to boost its absorption (59).

17. Radishes

Bunch of Radishes
Radishes are low-carb vegetables with a sharp, peppery taste.
One cup (116 grams) of raw sliced radishes contains 4 grams of carbs, two of which are fiber (60).
They’re fairly high in vitamin C, providing 29% of the RDI per serving.
Radishes are one of the Brassica vegetables, which have been shown to reduce the risk of breast cancer in postmenopausal women by modifying the way the body metabolizes estrogen (61).

18. Onions

Onions are a tasty and nutritious vegetable.
Although they are fairly high in carbs by weight, they’re usually consumed in small amounts because of their robust flavor.
A half cup (58 grams) of sliced raw onions contains 6 grams of carbs, one of which is fiber (62).
Onions are high in the antioxidant quercetin, which may lower blood pressure (63).
One study of overweight and obese women with polycystic ovary syndrome (PCOS) found that red onion consumption reduced LDL cholesterol levels (64)

19. Eggplant

Eggplant is a common vegetable in many Italian and Asian dishes.
A one-cup (99-gram) serving of chopped, cooked eggplant contains 8 grams of carbs, two of which are fiber (65).
It’s not very high in most vitamins or minerals, but animal research suggests eggplant may help lower cholesterol and improve other markers of heart health (66).
It also contains an antioxidant known as nasunin in the purple pigment of its skin. Researchers have reported that nasunin helps reduce free radicals and may protect brain health (67).

20. Cabbage

Cabbage has some impressive health benefits.
As a cruciferous vegetable, it may help reduce the risk of certain cancers, including esophageal and stomach cancer (68, 69).
One cup (89 grams) of chopped raw cabbage contains 5 grams of carbs, three of which are fiber (70).
It also provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.

21. Artichokes

Artichokes are delicious and nutritious.
One medium-sized globe artichoke (120 grams) contains 14 grams of carbs.
However, 10 grams come from fiber, making it very low in digestible (net) carbs (71).
A portion of the fiber is inulin, which acts as a prebiotic that feeds the healthy gut bacteria (72).
What’s more, artichokes may protect heart health. In one study, when people with high cholesterol drank artichoke juice, they experienced a reduction in inflammatory markers and improvement in blood vessel function (73).

Low Carb Keto Tortillas With Coconut Flour (3 Ingredients) Only 2g Net Carb

This easy, paleo, low carb tortillas recipe with coconut flour requires just 3 ingredients! These gluten-free wraps are also healthy, keto & vegetarian
I’ve been wanting to experiment with paleo tortillas and low carb tortillas for quite some time, ideally checking both boxes. I love salads and leftovers for lunch, but sometimes I miss the convenience of having a sandwich or wrap.
I had always assumed that paleo wraps would have to be either fragile, relatively high in carbs, or just complicated to make. None of these options sounded great. I figured that I was bound to come up with a better alternative, though I did expect to go through half a dozen trials before getting it right. I took the idea of coconut flour tortillas and ran with it.
Low Carb Paleo Tortillas with Coconut Flour (3 Ingredients) - This easy, paleo, low carb tortillas recipe with coconut flour requires just 3 ingredients! These gluten-free wraps are also healthy, keto & vegetarian.
The other day an idea struck me to combine coconut flour and eggs, thin out the batter with almond milk, and try frying up some low carb tortillas with the resulting batter. To be honest, I didn’t expect my idea to work. I mean, it’s only three ingredients, and palatable bread replacements tend to be a struggle.
Certainly my first attempt would probably fall apart or taste dry, and I would have to add additional ingredients to compensate. I was wrong. The result was amazing, if I do say so myself. I truly couldn’t believe how well these paleo tortillas turned out.
I’m so happy with how sturdy these low carb tortillas are. You can fold them or roll them up, and they won’t rip or fall apart, so they are perfect for wraps of of all kinds. They store well in the fridge, so I make a batch of them almost every Sunday now and use them up for lunch throughout the week.
I added a bit of sea salt to the batter for flavor, but that part is optional. You could also customize them with your own herbs and seasonings to your liking. I think Italian seasoning would make a wonderful addition if you’re going for savory.

Tips & Tricks: How To Make Low Carb Paleo Tortillas

Based on feedback from readers, I thought it would be useful to include some tricks for making these coconut flour tortillas. Although they only have three simple ingredients, getting the ratios to work together correctly does require adjustments sometimes. Without gluten to bind them together, paleo tortillas and low carb tortillas do require a little practice, but it’s well worth it.
The most important thing to watch for is the right consistency of the coconut flour batter prior to frying. It should be liquid and easy to pour, but not as thin as water. Don’t forget to let the batter sit for a couple of minutes after mixing, to account for the thickening process that is natural for coconut flour. Only then can you judge the consistency. One aspect to keep in mind is that different brands of coconut flour vary, so that will affect the exact amounts needed when adding the other ingredients. (I love this one!)
The batter should be runny for the low carb tortillas to turn out. If the batter is too thick, add additional eggs and almond milk in equal proportions to thin out the batter. Equal proportions are critical here. The tortillas will taste too egg-y if you add only eggs, but they won’t hold together if you add only milk. If it’s too thick overall, you’ll end up with pancakes or even something resembling scrambled eggs. As long as you thin it out properly, you won’t have any problems.
The second part of the recipe is the frying process, and I have some pointers here as well.  Stove temperatures vary, so you may need to adjust yours accordingly.  I have a gas stove that gets quite hot, so medium or even medium-low heat works well. However, if you have an electric stove, or if you don’t see the tortillas darkening on the side touching the pan after 60-90 seconds, you may need to increase the temperature.
They should develop darker spots as shown in the pictures. If you are seeing only a light golden color, like a pancake, you need to increase the temperature and try again with the next one. Finally, don’t forget to re-oil the pan with each new tortilla, and even then, a non-stick pan works best. I like to use a ceramic coated pan to avoid Teflon, but either one will work.
Hopefully these suggestions are helpful. I’d love to hear how you’re using these low carb & paleo tortillas. Let me know in the comments below!

This easy, paleo, low carb tortillas recipe with coconut flour requires just 3 ingredients! These gluten-free wraps are also healthy, keto & vegetarian.
tortillas 5 minutes 10 minutes
  1. In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account for the natural thickening caused by coconut flour. The batter should be very runny right before cooking – it should pour easily (add more almond milk and eggs in equal proportions if needed to achieve this).
  2. Heat a small skillet over medium heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup of batter onto the skillet and immediately tilt in different directions to evenly distribute. Cook, covered, until the edges are golden and curl inward when you lift the lid (about 2 minutes). Flip over, cover again, and cook until browned on the other side (2 more minutes). Repeat until the batter is used up.
Nutrition Facts
Amount Per Serving
Calories 63Calories from Fat 36
% Daily Value*
Total Fat 4g6%
Total Carbohydrates 6g2%
Dietary Fiber 4g16%
Sugars 2g
Protein 5g10%
Vitamin A4%
* Percent Daily Values are based on a 2000 calorie diet.

Net carbs per tortilla: 2g
*Please see additional preparation tips in the post above.


If you are just starting out and switching to a lower carb way of eating, this awesome graphic showing easy low carb hacks needs to be printed out and stuck on your fridge or pantry door.
If you are new here, you need to read this post then take a look at the low carb starter kit to see what needs to be in your fridge and pantry to have the best possible success. I’m sure you will have some great suggestions and your own low carb hacks. I would love you to add them at the end of the post.
Pin this for easy reference. The best low carb hacks out there. Such a simple way to get started. #lowcarb #sugarfree | ditchthecarbs.com


  • Soda, fruit juice, energy drinks, flavoured milks – The choice is simple. Never have these again. They are incredibly high in sugars, flavourings and preservatives. They add very little nutrition, cause tooth decay, increase appetite and are part of the obesity and T2 diabetes epidemic. They are unnecessary to our diet and a complete waste of money. Go for water, maybe flavoured with a slice of lemon, orange, mint and cinnamon, or drink full fat milk (in limited quantities). If these changes are too hard, start by diluting the orange juice with water each time until your children (or you) gets used to the taste. It will then be an easier transition to stop having them altogether. Fruit juice and flavoured milks, contain just as much sugar as a coke. If you really want the taste of juice, have a glass of water then a piece of fruit which will contain the all the fibre, vitamins and minerals of whole fruit.
    Sugar In Oranje Juice | ditchthecarbs.com

Burgers and Fries – Most burger retailers these days will allow you to ask for a bunless/breadless burger. They will either wrap the burger and the fillings in lettuce leaves, or compensate by giving you extra salad in the box. Don’t choose fries anymore, swap them for a salad with an oily dressing instead. We rarely go to McDonalds, but if we did, I would choose a small burger (kids) meal, a diet coke or water, and swap the fries with a garden salad. I then open the burger and put the meat patty, sauces and cheese on top of the salad. Voila, the regular meal would have been 870 kCal, 133g carbs, my new meal is only 204kCal and 4g carbs!!!!! It just takes a bit of thinking, and it’s cheaper to buy a kids meal. When making burgers at home, use lettuce leaves, mushrooms or capsicum as a bun substitute. Or just have them with a side salad like my lamb and mint burger.

  • Bread/sandwiches/wraps – this is the hardest swap to get your head around because we are so used to the convenience of putting a filling between 2 pieces of bread, or in a wrap. Lunch can be salads packed with protein and good fats (for example, chicken and avocado, caesar salad, bacon, sun-dried tomato, cheese, olives), and leftovers are KING! Make extra portions for dinner, and save them for lunch. Choose meals which will also be great for lunch for the next few days, such as chicken tenderloins and bacon, and roast meat, Grain Free KFC, Paleo Scotch eggs, mini quiche, cream cheese stuffed meatballs, mini meatloaf….This really is the fastest way to have lunch prepared for a few days, and cheaper. Use lettuce leaves as a wrap, egg wraps, or even start by buying the thinnest bread you can find to cut down on the amount you eat.  Take a look at what my children eat in their lunch boxes to give you some ideas. There is 2 weeks of their lunch boxes. Click here for all the lunch recipe archives.
  • Snack foods – as your appetite changes, and you lose the cravings, your need for snack foods will lessen. Packaged snack foods such as pretzels, corn chips, microwave popcorn, are incredibly high in carbs, sugar, trans fats and preservatives. Start snacking on cheese cubes, pepperoni slices, olives, and my favourite, slices of cucumber instead of crackers then load them up with your favourite toppings like cheese, pate, sundried tomato.
  • Ice Cream – make some great low carb cheesecakes, no bake lemon cheesecakes, chocolate swirl baked cheesecake, or lime cheesecake.
  • Processed Meats – Eat only real meat that is cooked fresh. Eat cold roast meat. Only buy sausages which are more than 80% meat and have no wheat fillers. Buy the best bacon you can find, with the least amount of preservatives and sugar/honey. Eat leftovers, and make extra portions for each meal. Bake chicken drumsticks when you have the oven on.
  • Pasta – make vegetable pasta with carrots or zucchini using a spiralizer or a julienne cutter. Cut your carbs and double your nutrients by eating more vegetables this way. Win, win.
  • Sweets & Confectionery – Stop these because they are nothing but concentrated sugar with ZERO nutrition. Even if they say they are made with real fruit juice, they are just made with natural sugar, not processed sugar – it’s still sugar. It takes a while to develop the taste, but slowly introduce dark chocolate. Each time you buy it, buy a higher cacao %. Each square will have less sugar, more cacao, and taste slightly bitter which will encourage you to eat less and savour each square (ever noticed and entire block of chocolate can just magically disappear?). High sugar chocolate is so easy to overeat, then you crave more when your blood sugar crashes. Stop the sugar roller coaster. Eat chopped up nuts and dark chocolate instead of nutty M&M’s.
  • Cocktails – Don’t worry, you don’t have to completely give up alcohol, but make better choices and limit the number of drinks you have. Alcohol will always be metabolised before any sugar in your body, so alcohol will slow down weight loss and fat burning. Choose spirits with low sugar mixes such as diet drinks or carbonated water. Go for red wine or dry white wine. Do not drink dessert wines, sticky wines, beers or liqueurs. Drink in moderation from a health perspective, a carb perspective and a “gives me the munchies, stops all my willpower” perspective.


  • Flour – Find recipes which use ground almonds, desiccated coconut, ground linseed or coconut flour. If you want to adapt a favourite recipe, choose ones that have the smallest amount of flour, and they will generally be more successful than a recipe which is based predominantly on flour.
  • Breadcrumbs – Use ground almonds or ground linseed, then add seasoning, herbs and spices to flavour.
  • Margarine & Seed Oils – Margarines are vegetable oils which are hydrogenated, to turn a liquid oil into a spread. Vegetable oils are high in omega 6 fatty acids which are inflammatory. Go back to baking with butter (“I trust a cow more than a chemist”), olive oil, avocado oil and coconut oil. These are high in omega 3’s which are anti inflammatory, they contain nutrients and vitamins, instead of preservatives.
  • Frosting & Icing – A great alternative is a chocolate ganache (cream and chocolate) or a cream cheese frosting. There are new products coming on the market using stevia instead of cane sugar for icing sugar (confectioners sugar).

The ultimate low carb frosting - easy chocolate ganache. Can be used in SOOO many recipes. | ditchthecarbs.com

  • Sugar – the only sugar I keep in the house now are a few sugar sachets for friends who visit for a coffee. Which sugar substitute to use is such a personal choice. I use granulated stevia in all my recipes. It measures spoon for spoon, there are also liquid stevia preparations available. Find what works for you, and what taste you find acceptable. I use far less than is recommended because my taste for sugar has decreased so much. Others use honey, dried fruit, rice malt syrup or agave. I personally don’t use these because they are still digested and seen by your body as sugar. They will still raise your insulin, still make you have a sugar crash, and encourages some people to eat more, thinking they are good for them. The small amount of health benefit from say dried fruit or honey, is far outweighed by the damage sugar does to us. And please avoid agave syrup, it is 80-90% fructose, so is just a naturally occurring High Fructose Corn Syrup. But really, this is your own choice depending on your beliefs, how much weight you have to lose, how much you consume, and preference. I just tell you what I do.


  • Toast & Jam – The wheat and jam are a sugar hit you can do without in the morning. Try a smoothie with coconut cream, berries, greens, nut butters, and anything else you want to experiment with.
  • Rice – Try cauliflower rice. Grate the raw cauliflower in the food processor, then cook in coconut cream and add cashews and coriander. Less carbs, more nutrition. If this doesn’t appeal, eat less rice each time, and don’t go back for seconds. Eventually you won’t want to waste your carbs on rice which doesn’t offer much in the way of flavour or nutrition.
  • Fruit & Flavoured Yogurt – Take a look at a fruit yogurt, or a flavoured yogurt and you will see how high they are in sugar. These banana flavoured yogurt pots have 16g (FOUR teaspoons) of sugar in each pot, yet they still receive the Heart Foundation Tick!!! Try natural yogurt, that only has milk, milk products and cultures. Add some berries for flavour, or cinnamon. Sprinkle coconut or chocolate grain free granola on top.

Sugar In Yogurts | ditchthecarbs.com

Sugar In Yogurt | ditchthecarbs.com

  • Cereals – read my post on cereals and understand what is wrong with our modern food production. Grains are used for fattening livestock (when really they should be eating grass). Try scrambled eggs, leftovers, smoothies, bacon, yogurt, berries instead. Eat some protein and good fats to start you off for the day really well fed, rather than having a sugar crash at 10am then you reach for a cake or a biscuit, then you feel guilty so you skip lunch, then you crash again, reach for another biscuit to get an instant fix, then crash again while making dinner. Sounds familiar? Fill up on good fats and moderate protein. Feel fuller for longer.
  • Mashed Potatoes – Try mashed cauliflower instead, just don’t tell the children what it is. Flavour it with butter, or garlic. Put some grated cheese on top too. Again, less carbs, more nutrition. My children used to gag on cauliflower, not anymore.
  • Low Fat Products – start buying full fat products again. When fat is removed from products for either health claims or shelf life, it is replaced with cheaper sugar and sugar compounds. Take a look next time you are at the supermarket and compare the sugar/carbs of a low fat product with a regular product. For example, low fat cream cheese has 15% carbs, whereas cream cheese spreadable, has 4%. If you increase your fat intake but don’t continually cut the carbs, you will end up with a standard high fat high carb SAD diet (Standard American Diet).