Halloumi cooked with creamy homemade curry sauce and served with herbed cauliflower rice. A simple but delicious vegetarian keto dinner in less than 20 minutes!

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Low-Carb Curried Halloumi Skillet

This delicious homemade morello cherry liqueur is an old family recipe made low-carb! Dark rum infused with sour cherries, warming spices and zingy lemon. A tasty sugar-free fruit liqueur everyone will love!

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Low-Carb Sour Cherry Liqueur (Griotka)

The best way to make chicken wings in the oven. Deliciously spiced and ultra-crispy chicken wings served with Harissa mayonnaise. You will never want to make wings any other way!

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Crispy Keto Harissa Chicken Wings

This one is for all coffee lovers! This soft and creamy, no icy keto coffee ice cream recipe is a remake of my Keto Vanilla Ice Cream but with a tasty coffee twist!

It's the creamiest, silkiest keto ice cream you will ever try — all with just a few ingredients; cream, eggs, low-carb sweetener and coffee, plus vanilla and cinnamon for extra flavor. That's it!

How To Make Soft Keto Ice Cream?

So what's the secret to truly soft and creamy keto ice-cream that isn't hard as rock? It's called Allulose and it's possibly the best low-carb sweetener. Allulose tastes and caramelizes just like sugar which means that you can finally make smooth, no gritty, no icy ice cream, Sugar-Free Marshmallows and even Keto Caramel Sauce that taste just like the real deal — all 100% keto friendly.

And it's not just the texture. Compared to sweeteners like Erythritol and Stevia, Allulose has no cooling effect and no bitter aftertaste. It's just like sugar but with none of the carbs.

Where to Buy Allulose

There are a few options available on Amazon. The brand I use and like is RxSugar. If you live in the US you can get RxSugar 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout.

Sweetener Alternatives to Allulose

Allulose is awesome but it may not be available where you live. In the US it's available on Amazon and in the UK you can find it in select online shops.

If you can't find Allulose and want to keep your ice cream soft and creamy, use Erythritol, Swerve or monk fruit based sweetener, and ad one of the following ingredients:

  • Vodka or other similar alcoholic drink — about 1/4 cup (60 ml, or at least 2 tablespoons). Vodka is best as it's neutral and leaves no aftertaste.
  • Vegetable glycerin — 1-2 tablespoons. This ingredient will prevent crystallisation. It shouldn't spike you blood sugar levels but I personally count all of the carbs in it because it has more calories than sugar.
  • MCT oil — about 1/4 cup. I use it in other ice-cream recipes but I'm not sure how that would work in this one. It may "deflate" the fluffy texture.
  • Also, put the ice-cream in single-serving containers so you don't have to wait for too long until it softens when taken out of the freezer.

How To Use Leftover Egg Whites

For this low-carb ice cream recipe you will only need egg yolks. You can use the leftover egg whites to make other keto recipes such as:

How To Make Ice Cream Without Ice Cream Maker

This recipe uses an ice cream maker but you can also make it using a simple no-churn method by using my Keto Condensed Milk just like I did in this Blue Moon Ice Cream and .

To do that, make the custard without the sweetener (only egg yolks, cream, coffee, vanilla and cinnamon). Once cool, whip using an electric mixer. Fold in up to 1 cup (240 ml) of regular or dairy-free Keto Condensed Milk (instead of the sweetener). For soft ice cream, you can also add some vodka, vegetable glycerine or MCT oil (see tips above). Place in the freezer and freeze until set, for about 4 hours.

How to Serve Keto Ice Cream

You can serve this low-carb ice cream simply in a serving bowl or with my Low-Carb Sugar Cones drizzled or dipped in some melted dark chocolate or sugar-free chocolate, and sprinkled with crumbled nuts.

Finally, a quick no-leak tip: Drizzle some dark chocolate inside the cone to seal it so the melting ice cream doesn't easily soak through.

Preparation time

Hands-on:    10 minutes
Overall:      2 hours

Nutritional values (per serving, 2 scoops, 150 g/ 5.3 oz)

Total Carbs 4.1 grams
Fiber 0.1 grams
Net Carbs 4 grams
Protein 3.7 grams
Fat 41 grams
of which Saturated 25.3 grams
Energy 412 kcal
Magnesium 8 mg (2% RDA)
Potassium 100 mg (5% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (4%), fat (92%)

Ingredients (makes 6 servings)

Instructions

  1. Separate the egg yolks from the egg whites. Reserve the egg whites for another recipe — you will only need the yolks.
  2. Place all of the ingredients in a saucepan. Whisk and gently heat up over a medium heat to cook the egg yolks. Do not boil, just enough to cook enough until the mixture starts thickening (this will take 5-10 minutes). Mix at all times to prevent the custard from sticking to the bottom.
  3. Pour into the container of your ice cream maker and let it cool down to room temperature. You can place the container in a bowl filled with ice water to cool it down quickly, in just 5-10 minutes.
  4. Add to ice cream maker and churn until soft-serve consistency (this will take 45-60 minutes).
  5. Spoon into a freezer-safe container and freeze for at least 30 minutes before serving or until ready to eat.
  6. Soften out of the freezer for a few minutes before scooping.
  7. Serve on its own or with my Low-Carb Sugar Cones. Store, covered, in the freezer for up to two months.


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Soft & Creamy Keto Mocha Coffee Ice Cream

This is a delicious, refreshing low-carb and low calorie side to serve with barbecued meat, especially lamb and beef. You should try this raita with our Low-Carb Lamb Koftas, Greek Lamb Souvlaki or Chicken Seekh Kebabs!

This Low-Carb Cucumber Raita recipe makes four side servings, or up to 8 servings in case you are serving it as a dip, in which case it's better to grate the cucumber rather than creating ribbons.

We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. Don't eat dairy? Try this raita with coconut yogurt! You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:     10 minutes
Overall:      10 minutes

Nutritional values (per serving, about 145 g/ 5.1 oz)

Total Carbs 5.6 grams
Fiber 0.5 grams
Net Carbs 5.1 grams
Protein 6.2 grams
Fat 3.3 grams
of which Saturated 1.9 grams
Energy 74 kcal
Magnesium 19 mg (5% RDA)
Potassium 280 mg (14% EMR)

Macronutrient ratio: Calories from carbs (27%), protein (33%), fat (40%)

Ingredients (makes 4 servings)

  • 1 cup full-fat yogurt, 5% fat (250 g/ 8.8 oz)
  • 1 large cucumber (300 g/ 10.6 oz)
  • 1 tbsp fresh lemon juice (15 ml)
  • 2 tbsp chopped mint
  • 1/4 tsp ground cumin
  • 1/4 tsp ground coriander
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper
  • Optional: 1 tbsp extra virgin olive oil (15 ml), to drizzle

Instructions

  1. Wash the cucumber and prepare all the remaining ingredients for the raita.
  2. Grate the cucumber. You can either use a regular grater or a slicer (to make ribbons), or both for chunky texture.
  3. Place all of the ingredients in a bowl: grated cucumber, yogurt, lemon, olive oil, chopped mint, cumin, coriander, salt and pepper.
  4. Stir to combine and season more to taste if needed. Optionally, drizzle the raita with a tablespoon of extra virgin olive oil.
  5. Serve immediately with any proteins such as these Lamb Koftas, or cover with a cling film and store in the fridge for up to 2 days. Stir before serving.


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Chunky Low-Carb Cucumber Raita

Want to make an easy keto dinner recipe in one skillet and in under 30 minutes? You're in the right place!

This is my take on TikTok's viral Baked Feta Pasta tweaked to fit a keto lifestyle. As the recipe suggests, there is no pasta in this recipe. Instead we're using spinach, which is ultra low in carbs and high in electrolytes, and chicken, which is a fantastic source of protein.

You can also make my original version with keto-style pasta which uses palmini noodles and no meat, making it a tasty vegetarian keto option.

We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.

Preparation time

Hands-on:    10 minutes
Overall:     30 minutes

Nutritional values (per serving, 1 chicken breast + vegetables)

Total Carbs 14.1 grams
Fiber 6.4 grams
Net Carbs 7.7 grams
Protein 52.1 grams
Fat 43.4 grams
of which Saturated 12.2 grams
Energy 649 kcal
Magnesium 172 mg (43% RDA)
Potassium 1,491 mg (75% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (33%), fat (62%)

Ingredients (makes 2 servings)

  • 2 skinless and boneless chicken breasts (340 g/ 12 oz)
  • pinch of sea salt and pepper
  • 300 g cherry tomatoes (10.6 oz)
  • 1/2 block feta cheese (100 g/ 3.5 oz)
  • 1/4 cup extra virgin olive oil (60 ml/ 2 fl oz)
  • 2 cloves garlic, minced
  • 300 g frozen spinach, drained (10.6 oz)
  • fresh basil or parsley, to serve

Instructions

  1. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Season the chicken breasts with salt and pepper. Mince the garlic. Wash the cherry tomatoes and remove the green parts. Once defrosted, squeeze out any liquids from the spinach.
  2. Place the chicken breasts in a hot pan greased with about a tablespoon of the olive oil. Cook for 1 to 2 minutes per side, until lightly browned.
  3. To the hot skillet, add the cherry tomatoes and feta. Drizzle the remaining olive oil all over. Place in the oven and bake for about 20 minutes.
  4. Remove from the oven. Transfer the cooked chicken breasts on a plate and set aside. Add the drained spinach to the hot skillet and stir through the ingredients. If needed, place back in the oven for a minute or two to heat up.
  5. Serve with the cooked chicken breasts and fresh herbs (parsley or basil work best).
  6. To store, place in a sealed container and refrigerate for up to 3 days.


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Low-Carb Baked Feta Chicken

Quick Summary tl;dr

Epilepsy and ADHD may share underlaying mechanisms, and ketogenic diets are well-known to treat the former.

Ketogenic diets, in pre-clinical models and clinical trials, show early promise for the treatment of ADHD in both epileptic and non-epileptic subjects.

Ketogenic diets could improve ADHD symptoms by rebalancing neurotransmitters and altering the gut microbiome.

The ketogenic diet has an over 100-year history of being used to treat drug-resistant pediatric epilepsy. Now, new research is beginning to show that the ketogenic diet might have applications in many other neurological and mental disorders as well ( Norwitz et al., 2020), including one of the most common psychiatric disorders in America: Attention Deficit Hyperactivity Disorder (ADHD).

What’s the Connection Between Epilepsy & ADHD?

The connection between epilepsy and ADHD is well established. In patients with epilepsy, ADHD is the most common co-morbidity, and one in five patients with epilepsy experience ADHD-like symptoms ( Ettinger et al., 2015).

Data from one study, published in 2013, even suggested that the relationship between epilepsy and ADHD was bidirectional, meaning that not only were those with epilepsy more prone to having ADHD, but those with ADHD were more likely to develop epilepsy as well (Chou et al. 2013).

More evidence supporting the relationship between epilepsy and ADHD comes from the fact that those who are related to family members with epilepsy appear to be at an increased chance of developing ADHD ( Brikell et al., 2017).

These and other data are consistent with the notion that ADHD and epilepsy — a condition known to be effectively treated by a ketogenic diet — share at least some underlaying mechanisms. Is it possible that they also share similar responsiveness to ketogenic diets?

Does the Ketogenic Diet Work for ADHD?

There is emerging research showing that the ketogenic diet could be utilized to manage ADHD symptoms. A prospective study showed that, in children with seizures, the ketogenic diet decreased the seizure frequency from 25 seizures per day to less than two per day after one year and significantly improved attention and social functioning ( Pulsifier et al., 2007).

Other studies confirm this finding, showing that the ketogenic diet improves attention and alertness in patients with epilepsy on top of its anti-epileptic effects ( Lambrechts et al., 2012,  Kossoff et al., 2004,  Hallböök et al., 2006,  Karimzadeh et al., 2009).

Table 1. Effects of the Ketogenic Diet on ADHD Symptoms in Human Trials

Reference Study Design Number of Subjects (gender) Age (average) Dietary Intervention Treatment Length Symptom Changes
Pulsifier et al., 2001 Prospective study 65 (36M/29F) 5.3 years Ketogenic diet (4:1) (fat:protein +carbohydrate) 20 months Seizure reduction, improvement in attention and social problems
Kossoff et al., 2004 Prospective study 81 (46M/35F) 4.2 years Ketogenic diet (4:1), (3:1), or (2.5:1) (fat:protein + carbohydrate) in one patient 6-25 months Seizure reduction, improvement in alertness
Hallböök et al., 2006 Prospective study 18 (9M/9F) 7.5 years Ketogenic diet (4:1) or (3.5:1) (fat:protein + carbohydrate) 12 months Seizure reduction, improvement in attentional behavior
Karimzadeh et al., 2009 Prospective study 87 (49M/38F) 4.6 ± 2 years Ketogenic diet (4:1) or (3:1) 12 months Seizure reduction, improved behavior and alertness
Lambrechts et al., 2012 Prospective study 15 12 ± 3.6 years Ketogenic diet (4:1) or Medium Chain Triglyceride Diet 6 months Seizure reduction, improved alertness

Animal models (rodents and canines) have also been used to investigate the effects of a ketogenic diet on attention, and have generated positive results. In a rat model of temporal lobe epilepsy, selective strains exhibit hyperactivity, impulsivity and easy distraction, showing that there are similar connections between epilepsy and ADHD symptoms in animals ( McIntyre & Gilby, 2007).

Researchers then found that rats placed on a ketogenic diet decreased in activity level within 24 hours, showing that the ketogenic diet does somehow modulate activity levels in animals ( Murphy & Burnham, 2006).

And, in a more recent study published in 2016 looking at ADHD-like symptoms in epileptic dogs showed that a ketogenic diet, including medium-chain triglyceride supplementation, decreases ADHD-like symptoms (Packer et al., 2016).

Now, if only a low-carb diet could get my dog to stop barking at the doorbell! Taken together, there seems to be the potential for the ketogenic diet, traditionally a treatment for epilepsy, to be used in the management of ADHD.

There seems to be the potential for the ketogenic diet, traditionally a treatment for epilepsy, to be used in the management of ADHD.

Table 2. Animal Studies Demonstrating Efficacy of the Ketogenic Diet in Animal Models

Reference Study Design Subject(s) Age (average) Dietary Intervention Treatment Length Study Findings
Murphy & Burnham, 2006 Experimental study Long-Evans rats 1 month Ketogenic diet (4:1) (fat:protein +carbohydrate) 1-10 days Ketogenic diet reduces activity level
McIntyre & Gilby, 2007 Literature review Amygdala Kindling (epilepsy prone) rats N/A N/A N/A Epilepsy prone rodent model shows behavior similar to symptoms of ADHD (easy distraction, hyperactivity, impulsivity)
Packer et al., 2016 Prospective study Dogs with idiopathic epilepsy 4.59 ±1.73 years Medium Chain Triglyceride Diet 3 months MCT diet resulted in significant improvement in ADHD-related behavior

Important to note is that most of the studies mentioned so far examine animals and humans that have some degree of epilepsy. Studies have shown that there are differences between those with ADHD alone and those with both ADHD and epilepsy, indicating that while the two are related, it isn’t enough to proclaim that the ketogenic diet can treat all types of ADHD ( Sherman et al., 2007).

Additionally, researchers have discovered that epileptiform discharges (epilepsy-like brain activity during sleep) actually impact attention, suggesting that epilepsy may be a cause of ADHD in some cases ( Williams et al., 2016). Therefore, it is important to take into account research out there showing that even in non-epileptic cases, the ketogenic diet can improve ADHD symptoms.

What About the Ketogenic Diet in Non-Epileptic Subjects?

In addition to the many studies investigating the ketogenic diet on epilepsy, there is also research looking at how the ketogenic diet can affect cognitive function and weight loss. From these studies, we can see that the ketogenic diet is effective in both shedding pounds and enhancing cognition.

The ketogenic diet is effective in both shedding pounds and enhancing cognition.

In rodent models, the ketogenic diet and ketone supplements have been shown to improve working memory and cognition ( Hallböök et al., 2012,  Hernandez et al., 2018,  Murray et al., 2016).

Similar results have been found in human participants, with the ketogenic diet improving working memory and vigilance attention ( D’Anci et al., 2009,  Mohorko et al., 2019).

Since working memory deficits are a known symptom of ADHD, these results suggest that even in non-epileptic patients, the ketogenic diet can ameliorate symptoms of ADHD ( Klingberg et al., 2010).

How Do We Think the Ketogenic Diet is Affecting ADHD?

Neurotransmitter Function

Multiple studies show that changes in the neurotransmitters, such as low GABA to glutamate ratio or low dopamine levels, may be contributing factors in ADHD ( Kovács et al., 2019).

GABA is the primary relaxing neurotransmitter whereas glutamate is the primary excitatory neurotransmitter. Therefore, lower GABA or excess glutamate can result in overexcited neurons. Proper dopamine signaling in certain regions of the brain can play a complementary role on behavior, helping to check urges and improve impulse control.

Interestingly, patients on the ketogenic diet exhibited increased GABA levels in cerebrospinal fluid ( Meira et al., 2019). Furthermore, a rodent study found that the ketogenic diet could boost dopamine levels (Church et al., 2014).

These data suggest that the ketogenic could help to relax the brains of patients with ADHD by rebalancing neurotransmitters, adding a biologically plausible mechanism in support of the above described pre-clinical and clinical data.

The ketogenic diet could help to relax the brains of patients with ADHD by rebalancing neurotransmitters.

Gut Microbiome

The community of microorganisms, collectively known as the gut microbiome, that live in our intestines directly and indirectly alter our brain function by talking through nerves (like the vagus nerve), altering nutrient signaling, changing immune function, and even sending direct hormonal messages to the brain.

The gut microbiome has been shown to be involved in anxiety and depression, demonstrating its close relationship with the brain ( Clapp et al., 2017).

In a study investigating the ketogenic diet’s effects on the gut microbiome in mice, the ketogenic diet was shown to alter the gut microbiome and protect against seizures ( Olson et al., 2019). Not only did the ketogenic diet prevent seizures, but the study also showed that the gut microbiome is necessary for the ketogenic diet to be effective.

In fact, seizures were reduced in mice that were transplanted with gut microbes (A. muciniphila and Parabacteroides) associated with the ketogenic diet. These mice did not even need to adhere to the ketogenic diet to see anti-seizure effects, showing that the microbes themselves in the gut microbiome are responsible for seizure prevention. In other words, transplanting the “keto-microbiomes” conferred that anti-epileptic effects of a ketogenic diet in this model.

The study also discovered that the gut microbiome is responsible for modulating the amount of GABA in the brain. The same gut microbes mentioned before seem to govern the amount of GABA available in the brain, with ketogenic mice showing elevated amounts of GABA that is dependent on the presence of the ketogenic diet-related microbes.

In a case study of a patient with epilepsy and Crohn’s disease, gut microbiota transplants eradicated her epilepsy up to 20 months after treatment ( He et al., 2017).

In another microbiota transplant study, Tourette syndrome (also associated with ADHD) was improved in four out of five patients ( Oluwabusi et al., 2016,  Zhao et al., 2020).

These studies suggest that a crucial player in how the ketogenic diet works to prevent epilepsy, and potentially ADHD, is the gut microbiome.

Studies suggest that a crucial player in how the ketogenic diet works to prevent epilepsy, and potentially ADHD, is the gut microbiome.

The Future of the Ketogenic Diet in ADHD Treatment

While the research on the use of the ketogenic diet as a treatment option for ADHD is promising, we still need to continue advancing our understanding of how this diet affects those with ADHD.

Studies of this dietary intervention in people with ADHD who do not have co-morbid epilepsy would be crucial to finally determine whether the ketogenic diet can be used to treat ADHD. Given the prevalence and chronicity of ADHD in many people, the inadequate responses to standard treatments and side effects that some experience to medications, the ketogenic diet could prove to be a novel and effective treatment option.



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The Ketogenic Diet: A Promising Treatment Option for ADHD?

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