Honest Review of KETO diet with KETO Bagel Recipe attached!

I was sitting at dinner with a good friend last January and she mentioned that she wanted to try a new diet. She expressed how great it would be to drop a few pounds and live a healthier lifestyle. Her explanation of this diet at the time simply highlighted fewer carbohydrates intake with higher intake of fat.

You know how it is- every few months there’s a new diet trend or fad. Many make suggestions- Often unsolicited. While scrolling through my Instagram feed (IG: Jarrablog), I constantly see the before and after pictures of individuals following a ketogenic lifestyle. Since it’s a new year, and many of us are making new year’s resolutions including weight management and diet changes, you may be considering a ketogenic diet.


The Ketogenic diet appeared in the 1920s as a treatment for epilepsy and was widely used for over two decades. With the advent of anti-epileptic medications, the ketogenic diet became less prescribed for seizure treatment. It is still prescribed for the treatment of epilepsy. However, this diet has become mainstream for individuals looking to lose weight.

The shift from Epilepsy to Modern day

As of today, the ketogenic diet is available at almost all major children’s hospitals for epilepsy. There is ongoing research into the role of a ketogenic diet and neurologic disorders.

Fast forward to today, 2021, a ketogenic diet has become one of the fastest-growing dietary trends: lifestyle. The basis of this diet is to eat less than 20grams of carbohydrate per day and to consume 60-75% of fat. Over time your body goes into ketosis and uses fat instead of carbohydrates for fuel. Foods typically included in a ketogenic diet are low glycemic fruits such as strawberries, blueberries, and blackberries. Leafy green vegetables, cauliflower, and avocados are other staples of a ketogenic diet.

The Debate

Is this a safe way to lose weight? What are the prolonged side effects of a ketogenic diet with weight-loss? Is it safe for everyone?

In my opinion, no one diet is for EVERYONE. The side effects, risks, and benefits should be reviewed with your medical doctor or a nutritionist. There has been some supporting evidence for a ketogenic diet in individuals with PCOS and diabetes. I enjoy watermelon, pineapple, oranges, apples and an assortment of fruits, so I would surely fail this diet 😅. Also BREAD haha

My wish is for everyone to have a healthy and safe 2021. If you are looking to follow a ketogenic diet, please seek guidance from your healthcare team.

So on my days off, I like to experiment with different recipes. I followed the recipe from delish for their Everything Keto Bagel.

On a sale of 1-10, Ill give these bagels 5/10.

Try the recipe below.


2 cups almond flour

1 tbsp. baking powder

3 cups shredded mozzarella cheese

2 oz. cream cheese

2 large eggs, plus 1 large egg lightly beaten

3 tbsp. everything bagel seasoning


  1. Preheat oven to 400°. Line 2 rimmed baking sheets with parchment paper. In a large bowl, whisk the almond flour with the baking powder. In a medium microwave safe bowl, combine the mozzarella cheese and cream cheese. Microwave, stirring every 30 seconds, until the cheese is melted and combined, about 2 minutes total.
  2. Scrape the cheese mixture into the bowl with the almond flour mixture and add the two eggs. Mix until well combined. Divide the dough into 8 equal portions. Roll each portion into a ball. Press your finger into the center of each ball and stretch to form a bagel shape. Arrange bagels on prepared baking sheets.
  3. Brush the top of each bagel with beaten egg and sprinkle with everything bagel seasoning. 
  4. Bake on the middle rack for 20 to 24 minutes or until golden brown. Let cool 10 minutes before serving.
Almond flour mix and cheeses combined mixture
My finished product
Comparison: Side by side of regular bagel vs. keto bagel.

Reference: Wheless JW. History of the ketogenic diet. Epilepsia. 2008 Nov;49 Suppl 8:3-5. doi: 10.1111/j.1528-1167.2008.01821.x. PMID: 19049574.

If you are following a KETO diet, share with us below.


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