Loaded Deviled Eggs

WOW! Now these were divine, check out what Aunt Sondra made!! Just like a loaded baked potato but it’s deviled eggs.   More – Keto Recipes Loaded Deviled Eggs Servings24 halves Ingredients 12large eggshard-boiled cooled and halved 6slices baconcooked crisp & crumbled 2teaspoons fresh chives 2teaspoons apple cider vinegar 2tsp relish 2tablespoons finely shredded mildRead More http://ift.tt/2iPKf1X

Goat Cheese Stuffed Burgers with Caramelized Onion

These juicy low-carb & keto burgers have a cheesy surprise hidden inside and are topped with sweet caramelised onion. They're so good, definitely one of the best burgers I've had! After all, who can say no to melty cheese inside a luscious burger? :-)

I like to serve mine with a bowl of crispy greens and low-carb vegetables and drizzled with extra virgin olive oil and a dash of balsamic vinegar.

If you often skip meals and only eat twice a day like I do, this is the ideal meal for intermittent fasting. It's relatively high in protein and calories so it will keep you full for longer.

Preparation time

Hands-on:    20 minutes
Overall:     20 minutes

Nutritional values (per serving)

Total Carbs	8.6	grams
Fiber	1.4	grams
Net Carbs	7.3	grams
Protein	48.9	grams
Fat	69	grams
of which Saturated	33.6	grams
Energy	857	kcal
Magnesium	42	mg (11% RDA)
Potassium	667	mg (33% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (23%), fat (74%)

Ingredients (makes 2 large servings) Burgers:

• 400 g ground beef (14.1 oz)
• 2 pieces goat cheese (130 g/ 4.5 oz) - see note below
• 2 tbsp ghee or duck fat (30 g/ 1.1 oz), plus more for burgers
• 1 large yellow onion, sliced (150 g/ 5.3 oz)
• 1 tbsp Sukrin Gold brown sugar substitute or Erythritol or Swerve (10 g/ 0.4 oz)
• pinch of sea salt or pink Himalayan salt

Note: You can use two 65 g (2.3 oz) pieces of goat cheese, or use one piece cut widthwise. Brie goat cheese and soft goat cheese work best in this recipe.

Serving suggestions:

• Tangy Keto Kale Slaw
• Paleo Spinach Tabbouleh
• Easy Summer Vegetable Salsa
• Quick & Easy Guacamole
• Sweet & Spicy Pickled Jalapeños
• Low-Carb & Paleo Spicy Chow Chow
• Healthy Homemade Ketchup
• Paleo Mustard, Three Ways

Instructions

1. Place the goat cheese in the freezer for 30 minutes (This is optional but will prevent the cheese from oozing out while the burgers are cooking). Remove the ground beef from the fridge.
2. Peel and slice the onion. Grease a pan with 2 tablespoons of ghee and add the onion. Cook on medium-low for 15-20 minutes, stirring occasionally, until caramelised.
3. Add the brown sugar substitute and stir in. Cook for another 5 minutes, stirring to prevent burning, and then take off the heat. Set aside.
4. While the onion is cooking, preheat the oven to 200 C/ 400 F. Remove the cheese from the freezer. Using your hands, create two 200 g (7.1 oz) patties. Place a piece of cheese in the middle of each patty, and then wrap the meat around them. Make sure the cheese is covered so it doesn't ooze out while cooking.
5. Grease an ovenproof skillet with about a tablespoon of ghee. Add the burgers and cook on high for a minute on each side and season with salt.
6. Place the skillet into the oven and bake for 7-8 minutes.
7. Remove the skillet from the oven and let the burgers rest for 5 minutes.
8. Top the burgers with the caramelised onion, and serve with a big bowl of vegetable salad!

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Low-Carb Crumbed Portobello Mushrooms

Finger food. It can be a tricky one to replace when you start eating low carb. You’ve got guests coming and you want to put something tasty and crunchy out on the table that can be dipped into a pot of yumminess while they enjoy a drink and a laugh.

Step aside potato chips, you’ve got no place here. These crumbed mushrooms are crispy, tasty and soooo moreish, especially when combined with a creamy Ranch dip. I used Portobello mushrooms because I love the nice big slices, but any mushroom will do. Just make sure that your slice is a good thickness.

This serves six generous servings, but you could make it an entree and serve four if you wanted? Hmmmmmm, next time. Enjoy!

Preparation time

Hands-on:    15 minutes
Overall:     30 minutes

Nutritional values (per serving)

Total Carbs	10.8	grams
Fiber	5.3	grams
Net Carbs	5.5	grams
Protein	13.5	grams
Fat	16.4	grams
of which Saturated	3.4	grams
Energy	230	kcal
Magnesium	79	mg (20% RDA)
Potassium	636	mg (32% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (24%), fat (66%)

Ingredients (makes 6 servings)

• 8 Portobello mushrooms, stems and gills removed (672 g/ 1.5 lb)
• 2 large eggs
• 1 cup almond flour (100 g/ 3.5 oz)
• ¼ cup flaxseed meal (38 g/ 1.3 oz)
• ¾ cup grated Parmesan (68 g/ 2.4 oz)
• 1 tbsp smoked paprika
• 1 tsp garlic powder
• ½ tsp black pepper
• ½ tsp sea salt
• Optionally, serve with Keto Ranch Dressing

Instructions

1. Pre-heat oven to 220 C / 425 F. Line a large oven tray with baking paper. Slice the mushrooms into thick slices (approx. ¼ inch/ ½ cm)
2. Beat the eggs in one bowl and add all of the dry ingredients into another.
3. Place the mushroom slices, one at a time in the egg bath and then dredge through the dry coating. Make sure each slice is well coated. Place on the oven tray and continue until all slices are coated.
4. Bake for 10-15 minutes until browned and crispy, turning over halfway through. Hint: You can give them a mist of olive oil spray to help the crisping process.
5. Let cool on rack and serve with ranch dipping sauce.

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Keto Slow Cooker & One-Pot Meals - Crockpot Giveaway!

Hi Friends,

It's my 33rd birthday today and look what I found in the postbox! :-)

I'm holding one of the first copies of my brand new cookbook Keto Slow Cooker and One-Pot Meals! I've been working on this book for over a year and I'm so excited to finally be able to see and touch it for real. A big thank you to the editing and design team at Fair Winds Press without whom I wouldn't have published my books!

I've had so much fun creating recipes and even got an extra slow cooker and an Instant Pot. I know how crazy this may sound but it was totally worth it.

The reason I used three different slow cookers was that not all of them are equal. Temperature settings may vary which is especially important when making desserts and cooking with low moisture ingredients. Thanks to that I was able to include tips that will make cooking easy no matter which slow cooker you use. Plus, when I was done with my recipes, the local charity shop got an almost new slow cooker!

Pre-order now to get up to 40% off!

What's Inside?

My new book, Keto Slow Cooker and One-Pot Meals includes over 100 delicious slow cooker recipes and one-pot wonders. Additionally, you will find 25 quick-prep keto basics including condiments, spices and stocks. Apart from ketogenic friendly recipes, I included a guide for slow cooking on a whole foods based ketogenic diet using simple low-carb ingredients. As in all of my books, each recipe includes a detailed nutrition breakdown and allergy information.

To learn more about my new Keto Slow Cooker & One-Pot Meals book and to see what's inside, check out this post.

How to Pre-Order

The Keto Slow Cooker & One-Pot Meals will be released on November 21st, 2017 and is now available to pre-order on Amazon US (and all Amazon stores), Barnes & Noble (US), Indie Bound (US), Indigo (CA), Waterstones (UK) and Book Depository (UK).

Pre-order now to get up to 40% off!

Your Review Matters

If you like my cookbooks and want to support what I do, please, leave a review on Amazon. It only takes a minute to leave a review and makes a tremendous difference to authors like myself.

You may think that one review won't make a difference but every single review matters. Reviews improve the visibility of books on Amazon and other stores, which means that with your help, my book will reach more potential readers interested in the ketogenic diet.

Thank you

Giveaway!

To celebrate the launch of my new Keto Slow Cooker & One-Pot Meals Book, I'm giving away a Hamilton Beach Set 'n Forget Programmable Slow Cooker! Anyone can join, no matter where you live. The lucky winner will be announced in a few days

a Rafflecopter giveaway

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Keto Celebration Brownie Cake

All the flavours of your favourite tray bake but in one show stopping cake. This Keto Brownie Cake is perfect if you’re celebrating something special. Following Keto doesn’t mean you need to stop all the fun, you just have to get creative!

The cream and yoghurt filling with fresh berries brings a wonderful freshness to the rich, decadent indulgence of the brownie.

This Keto Celebration Brownie cake is crumbly, moist, chocolatey just as a brownie should be but without all the sugar and carbs. It almost makes me want to have a birthday 6 times a year!

The brownie sponge base is adapted from these Fudgy Chocolate Brownies included in Martina's bestselling KetoDiet Cookbook.

Preparation time

Hands-on:    20 minutes
Overall:     45 minutes

Nutritional values (per slice)

Total Carbs	15.5	grams
Fiber	7	grams
Net Carbs	8.4	grams
Protein	10.8	grams
Fat	43.1	grams
of which Saturated	20.7	grams
Energy	462	kcal
Magnesium	110	mg (28% RDA)
Potassium	422	mg (21% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (9%), fat (84%)

Ingredients (makes 14 slices) Cake:

• 2 bars dark 90% chocolate, or at least 85% dark chocolate (200 g/ 7.1 oz)
• 250 g butter or virgin coconut oil (8.8 oz)
• 6 large eggs
• 30 drops liquid stevia
• 1 ½ cups Erythritol or Swerve, or to taste (240 g/ 8.5 oz)
• 2 cups almond flour (200 g/ 7.1 oz)
• 1 cup raw cacao powder or Dutch process cocoa powder (86 g/ 3 oz)
• ½ cup ground chia seeds (60 g/ 2.1 oz)
• 1 tsp baking soda
• 2 tsp cream of tartar

Filling:

• 1 ¼ cups double cream (300 ml/ 10.1 fl oz)
• 100 g full-fat Greek yoghurt (3.5 oz)
• 2 ½ cups mixed berries (350 g/ 12.3 oz)

Tips:

You can use raspberries, blueberries, blackberries and/or strawberries. Here is a quick overview of the net carbs per ½ cup: strawberries: 4.1 g, raspberries: 3.3 g, blackberries: 3.1 g, cultivated blueberries: 8.9 g, wild blueberries: 7.3 g.

Instructions

1. First, prepare the brownie base. Preheat the oven to 350 F (175 C). Break the chocolate into small pieces and add to a heatproof bowl with the butter. Place over a pan filled with simmering water and make sure the water doesn’t touch the bowl: only the steam should heat the bowl. Slowly melt while stirring.
2. When most of the chocolate is melted, remove the pan from the burner and let the mixture continue to melt while stirring. The chocolate mixture should not be hot when added to the dough.
3. Place the eggs, liquid stevia, and powdered erythritol into a bowl and whisk until well combined. Beat in the chocolate mixture and gently fold in the almond flour, cacao powder, ground chia seeds, baking soda, and cream of tartar and process well.
4. Cut 2 circles in grease proof paper, the size to cover the base of your 20 x 20 cm (8 x 8 inch) sandwich tins and place at the bottom. Grease the sides with a little oil to prevent sticking.
5. Spoon ⅔ of the mixture into one tin and the remaining ⅓ into the other.
6. Bake in the oven for 16 - 22 minutes. Check the smaller cake after 16 minutes. As it’s thinner it will take slightly less time to cook. The cakes are done when you can insert and remove a skewer without the mixture sticking and are not to soft to touch. Once both are cooked remove from the oven and allow to cool fully.
7. Remove from the cake tins and place on a wire rack.
8. Using a large sharp knife cut the larger cake horizontally to form 2 layers. This will give you 3 layers in total.
9. Whip the cream and yoghurt to a thick, stiff consistency either using a stand mixer or a hand mixer. If using a stand mixer, place the bowl in the freezer for 10 minutes to chill. Do not over beat to prevent splitting.
10. Place one of the cake bases on a serving plate. Spread with half the cream filling and scatter with half the berries.
11. Top with the next layer of brownie cake and repeat the above step adding the cream and berries. Finish with the top layer of brownie. Enjoy!

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Sweet & Spicy Pickled Jalapeños

One of my favorite additions to just about any meal is pickled jalapeños! We’re taking these Sweet and Spicy Pickled Jalapeños to a whole new level. Typically these would be made with cups of refined sugar but since these are low-carb and keto friendly we’re switching the typical sugar out for some powdered Swerve.

I love this spicy + sweet combo, I could literally just eat them alone as a snack. They’re delicious on burgers, eggs, mixed into guacamole, or on salads!

Preparation time

Hands-on:    10 minutes
Overall:     20 minutes

Nutritional values (per serving, ¼ cup/ 28 g/ 1 oz)

Total Carbs	1.8	grams
Fiber	0.5	grams
Net Carbs	1.3	grams
Protein	0.2	grams
Fat	0.1	grams
of which Saturated	0	grams
Energy	9	kcal
Magnesium	3	mg (1% RDA)
Potassium	54	mg (3% EMR)

Macronutrient ratio: Calories from carbs (79%), protein (11%), fat (10%)

Ingredients (makes 2 pints, 16 servings)

• 20 jalapeño peppers (280 g/ 9.9 oz)
• 1 ½ cups water (360 ml/ 12 fl oz)
• ¼ cup apple cider vinegar (60 ml/ 2 fl oz)
• 6 oz powdered Erythritol or Swerve (170 g)
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp cayenne pepper
• ½ tsp salt

Note: Sweetener can be adjusted to taste.

Instructions

1. Slice the jalapeños into rounds. Place the jalapeños in a saucepan.
2. In a small jar or bowl whisk together the remaining ingredients. Pour over the jalapeños.
3. Place to pot over high heat and bring to a boil, once boiling reduce to a simmer for 10-12 minutes until the jalapeños are soft.
4. Transfer to lidded jars and store in the refrigerator for up to two weeks.

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Low-Carb Black Widow Cocktail

This spooky low-carb cocktail is perfect for Halloween! I used homemade blackberry juice and substituted the commonly used simple syrup with powdered Erythritol added to the blackberry juice. There are other options you can try:

• Skip the powdered sweetener in the blackberry juice and make your own simple syrup like in this Spicy Low-Carb Margarita. The only drawback of making simple syrup this way is that it may partially crystallise once it's chilled.

• You could use NuNaturals Simple Syrup. Apart from plain simple syrup, it's available in several different flavours such as Ginger Syrup which worked wonderfully in my Keto Ginger & Rhubarb Creamsicles. Just remember to use the recommended amount as too much would make your cocktail way too sweet.

• Lastly, you can just use a few drops of stevia. NuNaturals are my favourite as they don't taste bitter.

Looking for a spooky treat? Try my Halloween Keto Pizza, Spooky Eyeball Cookies, Cheesy Keto Spinach Crackers, and even more Halloween Keto Recipes.

Preparation time

Hands-on:    10 minutes
Overall:     30 minutes

Nutritional values (per cocktail)

Total Carbs	5.7	grams
Fiber	1	grams
Net Carbs	4.7	grams
Protein	1.1	grams
Fat	0.4	grams
of which Saturated	0	grams
Energy	166	kcal
Magnesium	17	mg (4% RDA)
Potassium	135	mg (7% EMR)

Macronutrient ratio: Calories from carbs (71%), protein (16%), fat (13%)

Ingredients (makes 1 cocktail) Homemade Blackberry Juice:

• 450 g fresh or frozen blackberries (1 lb)
• juice from 1 lime or lemon (about ¼ cup)
• 1 cup water (240 ml/ 8 fl oz)
• ½ cup powdered Erythritol or Swerve (80 g/ 2.8 oz)

Note: Recipe makes about 2 ¼ cups (530 ml/ 18 fl oz) blackberry juice. This will be enough for 6 cocktails. Fibre is counted partially (25%) as most of the pulp and seeds are discarded.

Each Cocktail:

• 90 ml homemade blackberry juice (3 fl oz)
• ¼ cup vodka (60 ml/ 2 fl oz)
• ice
• Optional: sparkling water (soda water) to top up
• Optional: acai powder or freeze-dried berry powder mixed with granulated Erythritol, and fresh blackberries for decoration

Instructions

1. Place the blackberries in a saucepan.
2. Add the lime juice and water. Bring to a boil over a medium heat. Boil for 3-5 minutes.
3. Once softened, mash the blackberries using a fork.
4. Pour through a fine mesh sieve and using a spoon, press the blackberries through so that only the skins and seeds remain in the sieve.
5. Pour into a jar. The juice should be quite thick, almost the consistency of syrup.
6. Add the powdered Erythritol and mix until combined. Let it cool and refrigerate until ready. The juice will keep refrigerated for up to 5 days.
7. To serve, optionally decorate your cocktail glasses by dipping the rims in water and then in a mixture of acai powder (or any berry powder). Fill each glass with ice and pour in the vodka.
8. Add the sweetened blackberry juice.
9. Decorate with more fresh blackberries or mint leaves and serve.

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Ketogenic Diet and Type 1 Diabetes

What is Type 1 Diabetes?

Type 1 diabetes is an autoimmune disease. The immune system is a defence that guards the body against bacteria, fungi or parasites.

A combination of genetics and an environmental (viral infection, vaccines, low levels of vitamin D, cow’s milk or increased insulin demand) trigger engages the immune system to attack and destroy the beta cells in the pancreas. After these beta cells are destroyed, the body is unable to produce insulin.

Type 1 diabetes is the result of the inability of the pancreas to produce insulin. With type 2 diabetes, the pancreas produces insulin.

Who Gets Type 1 Diabetes?

Type 1 diabetes can affects all age groups. Although it usually appears during childhood or adolescence, it can develop in adults as well.

In the US, the rate of Type 1 diabetes in children has increased by almost 60% in 11 years (1) and approximately 1 in 300 children in the US will be affected by type 1 diabetes by 18 years of age (2). There are too many children who are effected globally.

The highest rates are in northern Europe and in individuals of European decent. Men are more commonly affected in early adult life. (1) Data suggests the incidence of T1D has been increasing by 2–5% worldwide. (4)

What Happens When Your Body Does Not Make Enough Insulin?

Beta cells in the pancreas are destroyed by your own immune system resulting in too little or no insulin (a hormone released by the pancreas) produced.

Without insulin, energy (sugar) from food cannot enter the cells. Instead of fueling the cells, this excess sugar circulates in the blood causing high blood sugar levels (also known as hyperglycemia).

If there is no insulin to shuttle blood sugar into the cells, excess blood sugar increases critically and this is called, diabetic ketoacidosis (as opposed to nutritional ketosis in DKA severe high blood sugar shifts the blood from having a more neutral ph to more acidic).

Constant high blood sugar increases risk of diabetes complications such as kidney, nerve and eye disease, heart disease and stroke. Maintaining blood sugar as close to normal is the goal to avoid these complications.

What Are the Symptoms of Type 1 Diabetes?

Until one is diagnosed and lying in a hospital bed, it is unlikely the signs and symptoms of type 1 diabetes will be recognized. This is why especially for those with a family history being aware of the symptoms is crucial. If you notice any of these symptoms, schedule a doctor's visit immediately.

• Extreme thirst
• Frequent urination
• Behavior changes (moody, less tolerant)
• Drowsiness, fatigue or lethargy
• Increased appetite coupled with weight loss
• Sudden weight loss
• Sudden vision changes
• Fruity odor on the breath
• Nausea and vomiting

Is There a Cure for type 1 Diabetes?

There is no cure for Type 1 diabetes. A ketogenic lifestyle can help avoid blood sugar fluctuations and optimize quality of life.

Living With Type 1 Diabetes

Self care is of the utmost importance in the successful management of type 1 diabetes. Coordinating life skills (activity, nutrition, blood sugar monitoring, medication) along with increased awareness of low blood sugar symptoms, math and analytical skills helps to keep blood sugar within target range. Less than one-third of people with T1D in the U.S. are achieving target blood glucose control (5).

Type 1 diabetes can be a life-long burden; but truthfully consistency and commitment makes living with diabetes much easier. What you eat has a significant impact on blood sugar and insulin injection.

Why is Type 1 Diabetes Difficult to Manage?

According to Keith Runyan (expert interview), there are two main underlying factors as to why Type 1 diabetes is difficult to manage:

1. High Variability of Absorption of Carbohydrates

Digestion and absorption of the different types of carbohydrates (rapid and slow available glucose, or processed) are almost impossible to time. (7)

There may be as much as a 50% variation in carbohydrate absorption from various types of carbohydrates. If you miss that peak blood sugar window of opportunity, the insulin will not be as effective, or work as expected, therefore resulting in high, low or just not ideal blood sugar levels.

2. High Variability of Absorption of Insulin

Injected insulin can have as much as a 30% variability in absorption. How is one to determine this factor? Again, this is not easily determined, and in fact extremely difficult.

Why Following a Low Carb Approach Works for Type 1 Diabetes

In essence, the high variability of absorption for both food and insulin makes it almost impossible to target treatment. If you lower carbohydrates and thus lower insulin the variability is less and there is a much better chance you will hit target blood sugar.

Managing Type 1 Diabetes with the Ketogenic Diet

Health risks for people living with type 1 diabetes significantly decline with consistent and normal blood sugar levels. Life expectancy can also be similar to those without diabetes.

A ketogenic diet helps improve quality of life of patients living with type 1 diabetes. While low blood sugar is a concern, it seems those who use a ketogenic diet find the low blood sugar is much more manageable (vs. the low resulting from an over bolus of insulin) because the symptoms are not as overwhelming and mental acuity is not affected.

Consensus amongst type 1 keto dieters seems to be to treat a low blood sugar with one standard glucose tab that provides 4-5 grams of carbohydrates (the total amount will depend on your situation and how low the blood sugar number is) to provide a necessary steady reliable rise in blood.

How to Follow the Ketogenic Diet to Manage Type 1 Diabetes?

Although not relatively new, using a ketogenic diet to treat type 1 diabetes is becoming more popular. Work with a knowledgeable healthcare professional when attempting to switch from a high to lower carbohydrate diet to help select the appropriate foods and manage insulin dose.

Dr. Richard Bernstein uses a very low carb ketogenic diet of 30 grams of carbohydrates to manage his and his patients' blood sugar. He found that his blood sugar would stay in the normal range when he minimized his insulin injections consuming carbohydrate regimen as follows:

• 6 grams for breakfast
  
• 12 grams for lunch
• 12 grams for dinner

Source: Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars

Ketogenic Menu Examples for Patients with Type 1 Diabetes Breakfast (6 grams of carbs):

• Keto Mexican Kale Frittata
• Keto Mexican Breakfast Casserole
• Keto Chorizo Egg Muffins
• Easy Eggs with Kale and Sausage Crumb
• Keto Morning Hot Pockets
• Quick & Easy Keto Eggs Benedict
• Fat-Burning Vanilla Smoothie
• Keto Savory Zucchini Muffins
• Chocolate Keto Smoothie

Lunch & Dinner (12 grams of carbs each):

• Low-Carb Greek Chicken Bowls
• Low-Carb Vegetarian Mexican Cauli-Rice
• Beef, Spinach & Mozzarella One-Pot Bake
• Mediterranean Cauli-Rice with Fried Halloumi
• Keto Chicken Fajitas
• Low-Carb Chicken Fricassee
• Low-Carb Philly Cheese Steak Salad
• Easy Keto Thai Skillet Chicken
• Keto Bacon Cheeseburger Pizza

Other Approaches

Troy Stapleton is another medical doctor using a ketogenic diet for better health (from Dr. Troy Stapleton's presentation: I Manage My Type 1 Diabetes By Eating LCHF). Others use more like 50 grams of carbohydrates. You'll need to consult your doctor and work with an expert to find a carbohydrate target that works for you.

Take Home Message

There are people who live with type 1 diabetes and follow a ketogenic diet as a safe way to improve quality of life. Controlling carbohydrates may be a vehicle for avoiding large fluctuations in blood sugar and extreme low blood sugar reactions from incorrect guessing on insulin dose.

A ketogenic diet seems to help maintain a more stable dynamic between at least two critical factors (food and insulin) in Type 1 diabetes care, underscoring its value for clinical use and quality of life in diabetes self-management.

You should consult any dietary changes with a health professional, especially if you have a health condition such as diabetes or heart disease. You may need an adjustment to the medication you are taking.

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