Recipe Archive

Bodyweight training for beginners with Dr. Ted Naiman, MD


We’re often told that exercise is a crucial part of a healthy lifestyle. But, what kind of benefits can you expect? What form of exercise is the most effective? And, how can you exercise in a cheap and sustainable way – with no equipment required?

In this video, recorded at the Low Carb Cruise, Dr. Ted Naiman, MD, walks us through the answers to these questions and more. Tune in for this video to get all the details!

Watch a part of the video above (transcript). The full video is available (with captions and transcript) with a free trial or membership.

Bodyweight training for beginners with Dr. Ted Naiman, MD

Dr. Naiman

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Diabetes and heart health: Know your risk

heart health and diabetes

The American Diabetes Association (ADA) and the American Heart Association (AHA) are teaming up to bring the connection between diabetes and heart disease into focus.

The joint initiative, “Know Diabetes by Heart,” was launched last Thursday, with its own, dedicated website, including resources for patients and practitioners.

Endocrine Today: ADA, AHA launch ‘Know Diabetes by Heart’ initiative

The initiative points to the very real fact that heart disease is the leading cause of death for patients with diabetes, and apparently many of these patients do not understand this elevation in risk:

People living with diabetes are two times more likely to develop and die from cardiovascular disease. Yet in a recent survey of people age 45 and older with type 2 diabetes conducted online by The Harris Poll, only about half recognize their risk or have discussed their risk for heart attacks or strokes with their health care providers.

It seems the elevated risk is worse for women. Also last week, a large cohort study, published in The BMJ, suggests that women with type 2 diabetes see a larger increase in their risk of heart attack than men. In the cohort of almost half a million from the UK biobank, this observational study showed a 1.96 hazard ratio for heart attacks in women with type 2 diabetes versus women without the disease. For men, the hazard ratio was only 1.33. (Note that patients with type 1 diabetes experience much more dramatic elevations in risk — an 8.19 hazard ratio for women, and 2.81 hazard ratio for men.) So women, take note!

Understanding that diabetes and heart disease are connected is certainly important. Unfortunately, multiple drug therapy is often the mainstream solution for lowering risk. (See the ADA’s medication-heavy Standard of Care for cardiovascular risk management for patients with diabetes.) That is why we were not surprised that the new initiative’s sponsors — all large pharmaceutical companies — are featured prominently on the “Know Diabetes by Heart” website. If we are being cynical, we might think that the sponsors hope that more awareness of this connection will ultimately lead to more prescriptions. But is “more pills” really the answer?

What is notably missing from the new website is any mention of how a low-carb diet can reverse type 2 diabetes while at the same time improving cardiovascular risk factors. In a non-randomized clinical trial, over 60% of patients with type 2 diabetes were able to reverse their disease while reducing medications, by changing their diet. This intervention also improved most indicators of cardiovascular risk.

If you have a type 2 diabetes diagnosis, we hope you will feel even more motivated to use diet and lifestyle to reverse your disease and reduce your risk of future heart disease. Our guides and resources, below, can lead the way.


More bad news for people with diabetes

Is low carb the best treatment for reversing diabetes?

New study: Keto improves cardiovascular health markers


How to reverse type 2 diabetes

How to normalize your blood pressure

A ketogenic diet for beginners

Type 2 diabetes

Heart disease and cholesterol

Pumpkin latte

Season's greetings! This low-carb pumpkin latte recipe is so tasty and so easy to whip up. You will have a comforting fall beverage warming you up in no time.

Full recipe →

Turkey with bacon gravy

Want to know the secret to the best gravy? It's bacon! Maria Emmerich's turkey with an irresistible bacon gravy is the perfect addition to your Thanksgiving table. Moist, infused with flavor and roasted to perfection.

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Suzanne Ryan shares her dramatic keto weight-loss story on Dr. Oz

Suzanne Ryan shares keto success

Diet Doctor recipe collaborator Suzanne Ryan reaches out to others struggling with their weight through her appearance on the Dr. Oz show this week. The Keto Karma founder told her keto success story with poise and authenticity, connecting with the studio audience with warmth and understanding.

Suzanne’s dramatic weight loss of over 100 pounds in just twelve months served as inspiration for hundreds of thousands watching from home, too. Take a look at the clip to get a sense of the power of her story!

Dr. Oz: One woman’s extreme weight loss on the keto diet

We commented on Ryan’s considerable stage presence and asked her how she looked so poised on-camera. Here is part of her response:

This show was my third time on national TV, and I can tell you it’s nerve wracking every single time. However, I push through because I care so much about this movement, the people’s lives it’s changing and the hope that’s spread. Public speaking in general has always been a fear of mine… To deal with anxiety I often do deep breathing exercises, go for walks, and reread a lot of Brené Browns books about vulnerability, being brave and showing up for life!

At the end of the day, I’m just so incredibly thankful to be a part of reaching so many people who may be struggling like I have. To give someone hope who feels like they’ve tried it all and can’t ever seem to lose weight or get healthier. To show people that this is a livable, approachable and maintainable lifestyle that has the potential to make a huge impact in the obesity epidemic.

Dr. Oz with Suzanne Ryan

For more about Suzanne’s lifelong struggle with her weight and ultimate triumph with a keto diet, check out our coverage of her journey: Losing 120 pounds with keto and the right mindset

And for even more inspiration, prepare one of Suzanne’s recipes, below!


Suzanne Ryan had tried every diet, then she found keto – and lost 120 pounds


Keto for beginners

How to lose weight

Recipes from Suzanne Ryan

Most popular success stories

  • With one foot in the grave, Robert turned things around and lost 200 lbs

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Low-carb and keto stuffing guide with recipes

Whether you enjoy a quiet Thanksgiving with close friends and family, eat your Thanksgiving meal at a restaurant, or gather with a crowd, there is one dish certain to be on the menu – stuffing!

Recipes may vary by region and tradition, and some folks may even call it dressing. Either way, many of us find it to be our favorite Thanksgiving side dish. While traditional stuffing is made with breadcrumbs that are not low carb or keto-friendly, you can make a low-carb stuffing that will leave you feeling thankful. Here’s how!

Start with your favorite low-carb bread. You can use a cornbread base as many do or a more traditional bread such as the keto bread. You want to prepare enough of the low-carb bread or cornbread recipe to yield 3 to 4 cups of cubed bread. Dry the bread by leaving on a rack with the oven door ajar. The light from the oven will create enough heat to dry the bread crumbs over several hours. Once you have dried bread cubes, you can either use your own traditional recipe or try one of the ones listed below. If you try to adapt your own traditional recipe, just remember that low-carb bread will absorb less moisture, so you may want to reduce the amount of liquid that you add.

In addition to low-carb breadcrumbs, many traditional stuffing recipes use the following ingredients, which tend to be acceptable on a low carb or ketogenic diet:

  • sausage
  • celery
  • chicken broth
  • cream
  • butter
  • onions
  • mushrooms
  • garlic
  • sage
  • thyme
  • poultry seasoning
  • pecans
  • walnuts
  • oysters
  • livers
  • water chestnuts (in moderation)

As you can see, swapping out the bread cubes for an acceptable substitute doesn’t have to be difficult. You might even discover that you love this healthier version more than the traditional stuffing that left you feeling overstuffed!

Stuffing recipes

Low-carb and keto bread for stuffing

More Thanksgiving recipes


What’s in your favorite stuffing? Please leave a comment below.

Not all adipose (fat tissue) is created equal

belly fat vs sub-cutaneous fat

Despite their frequent use by doctors and healthcare providers, weight and Body Mass Index (BMI) are outdated, poor markers for overall health. As we have written before, individuals who are overweight but fit tend to have better health outcomes than those who are normal weight and less fit.

In addition, it is well accepted that overweight individuals whose adipose is mostly subcutaneous have better health outcomes than those who have more visceral adipose (also referred to as liver fat, “belly” fat, or the dreaded “apple shape”).

Now, a new study suggests some of this may be under genetic control, and those genes may help determine our risk for disease.

Science Daily: Genetic factors tied to obesity may protect against diabetes

The study used genetic sequencing combined with MRI quantification of visceral fat to help determine risk of diabetes, hypertension and heart disease in over 500,000 subjects. They found seven specific genes that were associated with increased risk of obesity but with higher subcutaneous fat and lower visceral fat. These individuals consequently had better health outcomes with lower risk of disease.

The authors concluded, therefore, that where we carry our fat is more important than the absolute amount, and much of that determination is under genetic control.

This gives us even more reason to pay less attention to the scale and more attention to our overall healthy lifestyle habits. And remember, just because our genes may make it more or less likely that we have visceral fat, that does not mean it is all beyond our control. Healthy lifestyle practices including low-carb diets (with or without intermittent fasting) and regular exercise can help reduce visceral fat and improve our overall health.

So throw out your scale, hit the gym, and cook up one of our delicious low-carb recipes!

Thanks for reading,
Bret Scher MD FACC


Why healthy lifestyles may be more important than your weight

Have you ever heard your doctor use the word “deprescribe?”

Does eating fat make us fat?

Weight loss

Low carb

Steven got his self-esteem and confidence back!

Success story Steven

Steven was unhappy and embarrassed after gaining more and more weight over the years. When he had been struggling to lose weight for ten years, he realized that the only one who could change his situation was himself. So, he started a keto diet and this happened:

I would like you to share my story to inspire others that there is a way to lose weight and have a better quality of life!

I have been struggling with my weight for ten years and Diet Doctor taught me what to eat, when to eat and, how to eat. I was very unhappy and embarrassed with my appearance and would never take full body pictures to post to social media. I was rapidly outgrowing my clothes and I did not like to go anywhere. I was unhappy and finally decided that I was the only one that could do anything about it. I have lost just under 60 pounds (27 kg) in three months. I am so much happier and I hope this inspires others to try this diet because it works! I have my self-esteem and confidence back. I have been struggling with my weight for ten years and Diet Doctor taught me what to eat, when to eat and, how to eat.

The biggest obstacle was cutting out sugar, but once I have seen how fast the weight was coming off it was very encouraging to stick with it. I went for walks every day for the first six weeks and it helped a lot with the sugar cravings. I was skeptical at first, especially after so many diets failed or I would lose the weight only to regain it again. Keto is a lifestyle change and I absolutely love almost all of the recipes on your website! Thank you Diet Doctor for your wonderful advice and helping me change the quality of my life!

Thank you, my life has forever changed! I post my picture on FB and promote your website because it works!

48 years old


Thanks Steven, and congratulations on your success!

/ Andreas Eenfeldt, MD

Get started

Do you want to try what Steven has done? Sign up for our free 2-week keto low-carb challenge!

Alternatively, use our free keto low-carb guide, or for maximum simplicity try out our keto meal planner service with weekly delicious keto menus and shopping lists – it’s free to use for a month.

Most popular success stories

  • With one foot in the grave, Robert turned things around and lost 200 lbs

  • How Stephanie lost a whopping 150 pounds!

  • How Javier went from morbidly obese to having a new life

All success stories


Keto for beginners

How to lose weight