Regardless of the reason you switched to a low carb diet, it’s important to be mindful of your daily macros and caloric intake. Watch alcohol intake because it is additional, and empty, calories and will hinder you reaching your goals. Alcohol metabolization stalls fat burning until it’s out of your system. Something we expand on further in our Guide to Keto Alcohol.
Certain types of dairy can be enjoyed on the keto diet! Butter, cheese, full fat yogurts and heavy cream – this is not your typical diet fare! When eating dairy, you will generally want to choose ingredients that have a lower amount of lactose. Lactose is a sugar that will spike your blood sugar. You will want to stay away from milk, as it is full of lactose (aka sugar)! And of course, if you have lactose intolerance you should avoid dairy altogether.
Looking for that hearty crunch that’s packed full of flavor? Look no more. Instead of cracking open a box of Ritz or Cheez-Its, go ahead and make your own! You can make crackers from anything including flaxseed meal (featured in The RULED Book), chia seeds, or even almond flour to make your own homemade crunchy snacks with a delicious flavor of your own.
The consensus is that the Carbs shown on nutritional labels for yogurt containers are extremely misleading. The fermentation process brought on by the active cultures in yogurt, consume roughly half of the stated carbs. The nutritional labeling system REQUIRES food manufacturers to build the label based on the pre-cooking (or fermenting in this case) stage of the food.
Nutritionists, including the Good Housekeeping Institute's own Jaclyn London, MS, RD, CDN, remain more skeptical. The diet's aim of inducing ketosis — a metabolic process where the body uses fat instead of carbs for energy — can backfire because this plan takes a lot of willpower. Plus, any weight you may lose while on it can return when you stop. RDs and other experts like U.S. News and World Report agree that Mediterranean-style eating plans have more research behind them and produce better, more long-lasting results.
Even though ketogenic diets have seen a surge in popularity in recent years, this type of diet has been around since the 1920s. Physicians used the science of ketosis to treat epilepsy; after the introduction of anti-epileptic drugs, the use of ketosis as a treatment declined dramatically. The diet has seen a rebirth over the past decade as researchers studied ketosis both as a weight loss solution and neurodegenerative disorder treatment.
Pecans are my favorite in the fall-time. I love dry roasted pecans. They are easy to roast yourself, and they make your house smell amazing. To roast, first soak the nuts in water overnight. Then, drain and place on a baking sheet in the oven at 150 degrees Fahrenheit for 12-24 hours. Toss halfway and roast until the nuts are crunchy, and not soggy.

Vigorous exercising depletes muscle and liver glycogen [11]. However, keep in mind that it takes a lot of energy for this to happen. Some people even do extreme types of "glycogen depletion workouts" for this purpose. Weight lifting, and high-intensity intermittent training are good examples of glycogen-depleting workouts. If you can handle this type of activity, then do give it a go.
Artichoke, asparagus, bok choy and celery are all excellent for adding crunch and texture to salads or sides. Arugula, lettuce, cucumber, watercress and other salad leaves add fresh green nutrition to your meal. Eggplant is an excellent source of a potent anti-oxidants found just under its purple skin. Roast eggplant with oil, spices and sesame seed paste is a traditional Arabian dish called baba ganoush which has a deep creamy flavor and is perfect for keto! Snow peas, peppers and okra can also be enjoyed, but in moderation. Green and above ground plants are typically very low carb vegetables high in fiber and densely nutritious!
While I see your point with regards to animal suffering (which is an ongoing issue), this doesn't have to be the case and on the contrary, people are more and more interested in meat from ethical sources. Watching a TED talk may be an eye opener but we should all do some research on human evolution. Your comment is biased because it only looks at one side of the argument (not to mention that some points are totally wrong, such as comparing human digestion to elephants??)
Do you miss Quesadillas? If you do then you’re going to love this 6 Ingredient Keto Chicken Quesadilla Recipe. It’s so simple, yet so satisfying. I decided to replace the tortilla with a cheese shell  and it worked perfectly. The best part is, it’s so quick and easy to make. I used plain chicken but you could spice yours up with a little taco spice or buffalo sauce. You could even switch out the chicken for shredded pork, shredded or ground beef or grilled shrimp. You can also use a wide range of vegetables, like avocado, grilled zucchini, onion or mushrooms.
Keep in mind that all nuts contain lots of fat and calories (plus some protein and minerals) – they are very nutritious. Eating nuts is fine if you’re doing so when you’re hungry and need energy. But if you’re just snacking on them between meals – without being hungry – because the nuts taste good or because you’re bored, then you’re adding tons of fat that you don’t need.
Cheese gets the green light on the keto diet. But if you're worried about your lactose intake, then Keatley says you'll want to go for harder cheeses like Parmesan (one tablespoon of the stuff has less than a gram of carbs, according to the USDA), says Lyssie Lakatos, R.D.N., of the Nutrition Twins, who explains that they typically have fewer carbs than soft cheese.
An alternative way to get your sweet fix in a keto-friendly diet is through fruit shakes or milkshakes. You can make your own shakes and use alternative, keto-friendly sweeteners or purchase premade shake mixes. The Atkins diet shakes, for instance, are low-carbohydrate, protein-rich shakes available in a variety of sweet flavors (anything from French vanilla to strawberry).

This looks awesome and I’m going to try it. I’ve been doing “keto” since before it was called that. I fell off the wagon several years ago but have recently come back to the fold as it’s the only way of eating that works for me. Anyway I wanted to mention that when my kids were growing up I made yogurt often. And then when I started low carbing I decided to try making it with heavy cream and it worked! And it’s amazing. Obviously more work than this but try it!
By the 1940s, coronary heart disease was the leading cause of death in the United States. America is never a nation to roll over and die, so physicians and scientists got to work researching causes and preventive measures. That decade saw the birth of several heart health studies, like the Seven Countries Study and the Framingham Heart Study, which, as La Berge puts it, “suggested a strong correlation between diets high in saturated fats and cholesterol and increased incidence of cardiovascular disease.”

Once the mixture is properly mixed, cover with a small section of cheesecloth or any other air permitting material. This will let the bacteria inside the jar to release carbon dioxide as it ferments the naturally occurring sugars in the mixture. If you use the lid that comes with the jar and its airtight, be prepared for a sonic boom when you open the container because the fermentation process will pressurize the contents inside. – Trust me, it’s not fun!.
I made this on Monday, let it sit in the fridge overnight and it was fabulous last night (Tuesday) and still fabulous tonight (Wednesday). My only minor issue was that the cream cheese didn’t seem to get smooth after blending and so after the cake sat and we ate it, you could taste the crumbles of cream cheese. When I started to bend the mixture (using hand mixer) I started off slow, then sped up the speed thinking that would help remove the clumps. But then I saw your note about not over-mixing because that would cause air pockets. I continued to blend but at a lower speed then just put it in the pan to bake..thinking maybe the clumps would sort themselves out while baking. What do you recommend for next time? Either way, it was fabulous! Thank you!!!
The consensus is that the Carbs shown on nutritional labels for yogurt containers are extremely misleading. The fermentation process brought on by the active cultures in yogurt, consume roughly half of the stated carbs. The nutritional labeling system REQUIRES food manufacturers to build the label based on the pre-cooking (or fermenting in this case) stage of the food.

Nevertheless, by 1977, when the Senate convened the first Select Committee on Nutritional and Human Needs, the so-called diet-heart hypothesis had been been misconstrued as the diet-heart gospel. The first US “Dietary Guidelines for Americans,” released in 1980, recommended that all Americans eat fewer high-fat foods and substitute nonfat milk for whole milk. “By 1984,” writes La Berge, “the scientific consensus was that the low-fat diet was appropriate not only for high-risk patients, but also as a preventative measure for everyone except babies.”


In general, our team struggled to eat the high-fat yogurts without at least joking about calories. A single plain Peak has 270 calories. (The same amount of whole-fat plain Chobani has 143 calories.) Peak’s macros make sense if you’re on the keto diet, but most Americans are not. For American women especially, yogurt has long been marketed as a dieter’s food — the kind of thing you eat when you want to lose weight. Even in the gender-neutral, post-Chobani era, we still think of yogurt as a healthy-ish “treat.” Are we ready to accept yogurt as an actual treat? The answer to this question will probably decide the fate of high-fat yogurts in our market.


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I’ve made this cheesecake twice now, and it is sooooooo easy and delicious! I’ve gotten great results by just following the recipe as you wrote it. I radically changed mine and my husband’s diet after we got the news that his blood sugar was a bit too high (pre-diabetic). His blood sugar is normal when he eats according to keto principles, and it’s nice for me to be able to give him a treat once in a while that won’t spike his blood sugar. Thanks so much for this recipe!
If you’ve never heard of rhubarb, it might be time to broaden your palate. Rhubarb tastes tart, and you can enjoy it raw, roasted, or puréed in a small, low-carb smoothie or moderate portion of sauce. A ½-cup serving contains about 1.7 g of net carbs and only about 13 calories. Rhubarb also has 176 mg of potassium (3.7 percent DV), 62 international units (IU) of vitamin A (1.2 percent DV), 4.9 mg of vitamin C (8.2 percent DV), and 52 mg of calcium (5.2 percent DV). Just remember to remove the leaves before eating, as they can be toxic in large amounts.
My reason for starting Keto was two-fold. First and foremost I desperately wanted to lose weight, but I also wanted to get off all the medication I was on for T2 Diabetes and high blood pressure.  The reason I stay Keto is to keep the weight off of course and to stay off medication, but also I want overall health and well being. I want to stay energized, be strong, and be as chemical and preservative free as possible.
The beauty of The 3-Week Ketogenic Diet is that it's completely opposite of the majority of "lose-weight quick" weight loss scams. The 3-Week Ketogenic Diet focuses on FAT LOSS, not weight loss (the difference is explained in the Program Guide). You'll be eating anti-inflammatory foods that promote a healthy, a fast metabolism, and stimulates fat-burning hormones. You'll lose a lot of weight and inches in a short period of time and this time...you'll keep it off.

Here is another tasty low-carb and sugar-free recipe for a healthy, sweet treat you can enjoy any time! You end up with a frozen yogurt popsicle which can be flavored whatever way you like – use fresh berries or natural extracts to make your favorite! There are many different types of lolly molds on the market, but you can make these in an ice-cube tray if you don’t want to buy the equipment.


If you're still not sure what to do, or you're a keto veteran and you're looking for some help, you should check out our coaching program. Ketovangelist coaches live keto all day, every day. We keep up to date on the latest science, too. But more importantly, we focus on your goals to help you achieve success in your keto journey. It's always better to have someone in your corner, guiding you along. So if you're ready for success, sign up for a coach today.
Consuming a higher amount of fat is important on a ketogenic diet, and getting a variety of different fats is recommended.  I often get asked about potential snacks that someone can consume on the go.  As a source of primarily unsaturated (polyunsaturated and monounsaturated) fats, nuts and seeds can be a great choice to include in your daily menu.

These taste so freaking good. I used this filling and the crust/baking directions from the pina colada cheesecake cupcake recipe. The only thing I would change is to make sure to include directions to beat the eggs into the cream cheese/sweetener mixture on the lowest speed to avoid getting air bubbles in there!!! I beat them too fast and ended up with cheesecakes that puffed way up in the oven and the deflated when they cooled and it made the texture a little off. Planning on making them again sometime because they seriously taste amazing and were pretty easy, just sucks because I was making these for graduation and made 2.5 dozen and none turned out right 🙁


So this means you don’t need to go around drizzling bacon fat on everything you eat. You definitely can if you have a burning desire to do so and it fits into your macros… but it’s not at all necessary. It’s actually pretty easy to get adequate amounts of fat in your diet without going out of your way to do so. Contrary to popular belief, fat bombs, bulletproof coffee and the like are not fundamental for a ketogenic diet. They can be nice treats or occasional meal replacements if you like them, but they are often calorie bombs you don’t need in addition to balanced keto meals. While you certainly want to eat fat on the keto diet, calories still matter.
Please note that I am not a nutritional or medical professional. I do not give out any medical advice. I only share my own experience on this blog and encourage you to consult with your doctor before starting any diet or exercise program. The nutritional information provided for my recipes is an estimate. Please calculate nutritional information on your own before relying on them. None of the recipes I post are meant to be used by any specific clinical population. The ingredients in my recipes do not affect my glucose levels or cause any allergic reactions to me. You should use my recipes and shared experience at your discretion. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained on this website.
Rounding errors are common for cream cheese. Most nutrition labels, including products at the store, round up or down to the nearest whole amount of carbs, but the serving is only an ounce. Since this sugar-free cheesecake recipe calls for 32 ounces of cream cheese, rounding up adds up to a big difference! The nutrition information on the recipe card uses the exact carb count directly from the USDA National Nutrient Database, which is most accurate. If you want to see those values for all low carb foods, and see the values used to calculate my nutrition labels, you can find the full low carb & keto food list here.

The recipe as-is is sugar-free but does not use any stevia, only erythritol. You could use stevia, but the amount would need to be different – I have a sweetener conversion chart here that you can use. Pure stevia is also sugar-free and does not have any calories that humans are able to absorb. But, it’s very concentrated and many stevia products contain fillers. Depending on what brand you used, other ingredients may not be sugar-free (for example, some use maltodextrin as a filler, which is actually sugar). I recommend looking at my sweetener guide for comparison, and read the ingredients label on the product you have.
I’ve about lost my mind over this one. It tastes the most like the real think I’ve tried. I’ve made it three times in 2 weeks and sent it to everyone I know who is low carb. Made it with and without the crust and it’s awesome both ways. Made minis the first time -awesome! I had a minor tweak because I ran out of Swerve. I used 1 cup of that and 1/4 cup splenda plus I doubled the lemon. So, so good. Thank you!
Nutrition – If you eat nuts and seeds daily, you minimize your risk of nutrient deficiencies. These foods are, as already explained, nutritional powerhouses. Fat makes up a big portion of the macros in nuts, with most having over 70% of fat per measure of weight. The quality of the fats in nuts is also worth noting as most a rich in monounsaturated fatty acids [2].

Artichoke, asparagus, bok choy and celery are all excellent for adding crunch and texture to salads or sides. Arugula, lettuce, cucumber, watercress and other salad leaves add fresh green nutrition to your meal. Eggplant is an excellent source of a potent anti-oxidants found just under its purple skin. Roast eggplant with oil, spices and sesame seed paste is a traditional Arabian dish called baba ganoush which has a deep creamy flavor and is perfect for keto! Snow peas, peppers and okra can also be enjoyed, but in moderation. Green and above ground plants are typically very low carb vegetables high in fiber and densely nutritious!
Berries are among the most popular fruits on ketogenic diets. It's easy to throw them into smoothies, integrate them into desserts or even eat half a serving as a snack. Keto-friendly berries include blackberries, raspberries, strawberries, blueberries, cranberries and currants. Of course, not all berries are created equal, as their sugar and carb content may differ.
I only wish I could make a crust a bit.. crustier? I’ve had a lot of these types of deserts with the mostly-almond-flour crusts, and they always have a bit of a texture issue. No real crunch. But I will experiment. I once made applie pie crumb topping with almond flour, butter, Erythritol and cinnamon, with a little coconut flour, and baked it in a pan, then crumbled it up. I had a lot more Erythritol in that though, and it got “crispy”. Might try a variation on that for this next time.
Just to comment on the erythritol comment about its carb content. Erythritol is a sugar alchohol. Any item that contains erythritol will show up with a carb count. However, it’s completely safe for keto (in moderation). It doesn’t affect your insulin levels and will not kick you out of ketosis. You don’t need to count these carbs in your daily carb limit, you’re good ☺
Instead of making your own cereal, you can always have a low-carb alternative. Try out chia seed pudding, flax granola sprinkled into coconut or almond milk, salted caramel pork rind cereal, or just mix together toasted nuts that are crushed and crispy. It’s quite easy to find a crunchy alternative to cereal (or just a low-carb replacement in general) so keep on the lookout and experiment for yourself to see which you like best.
Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here >
I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices, whether your goal is to lose weight or manage a health condition such as type 2 diabetes, insulin resistance, Parkinson’s, Alzheimer’s, epilepsy and even cancer.
There are quite a few flours out there made from nuts and seeds that can be used to substitute wheat flour. Gravies, sauces, low carb baked goods… it’s absolutely insane how creative people have gotten with low carb flours. Breads, cookies, you name it. I would recommend sticking to whole foods and wait to venture into baked goods territory. Get comfortable with what you can and can’t eat, get into ketosis, and then start experimenting with ketofied versions of your favorite foods.
Nevertheless, by 1977, when the Senate convened the first Select Committee on Nutritional and Human Needs, the so-called diet-heart hypothesis had been been misconstrued as the diet-heart gospel. The first US “Dietary Guidelines for Americans,” released in 1980, recommended that all Americans eat fewer high-fat foods and substitute nonfat milk for whole milk. “By 1984,” writes La Berge, “the scientific consensus was that the low-fat diet was appropriate not only for high-risk patients, but also as a preventative measure for everyone except babies.”
OMG this is delicious! My mom used to make us sour cream and sugar sandwiches sometimes when we were little (yes, i know it sounds weird). And this yogurt is literally the exact same thing! But one quick question – how long will this last in the fridge? I was thinking of prepping all my yogurts for the week but didn’t want to get to Wednesday and be sadly disappointed!
When your body is low in potassium, it comes with an array of possible side effects, including: high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. Getting plenty of potassium in your diet can possibly prevent you from developing one of these health issues. Potassium may also help improve your cholesterol and triglyceride levels.
Processed meats, like hot dogs, deli meat and sausages, typically contain sulfites. “Sulfites are not healthy for anyone, they are carcinogenic and may be harmful to people with respiratory disorders,” Hunnes says. “Also, processed meats are carcinogenic (class I) according to the World Health Organization.” Beyond that, sulfites can cause certain vitamins — like folate, thiamine, and nicotinamide — in your food to break down more rapidly and you miss out on those nutrients.[8] Thiamine[9]and nicotinamide[10] have been shown to have powerful neuroprotective properties, and folic acid helps with DNA production. So, yeah, pretty important stuff.
Lower-carb veggies, like cucumber, celery, asparagus, squash, and zucchini; cruciferous veggies, like cabbage, cauliflower, broccoli, and Brussels sprouts; nightshades, like eggplant, tomatoes, and peppers; root vegetables, like onion, garlic, and radishes, and sea veggies, like nori and kombu. The guidelines are simple: focus on dark, leafy greens, then the stuff that grows above the ground, then root vegetables.

So this means you don’t need to go around drizzling bacon fat on everything you eat. You definitely can if you have a burning desire to do so and it fits into your macros… but it’s not at all necessary. It’s actually pretty easy to get adequate amounts of fat in your diet without going out of your way to do so. Contrary to popular belief, fat bombs, bulletproof coffee and the like are not fundamental for a ketogenic diet. They can be nice treats or occasional meal replacements if you like them, but they are often calorie bombs you don’t need in addition to balanced keto meals. While you certainly want to eat fat on the keto diet, calories still matter.
Hi there, I haven’t tried this recipe with xylitol or stevia, but either one should work. For the xylitol, you can use almost the same amount as the erythritol, maybe just scant measuring cups. (Xylitol is just slightly sweeter than erythritol.) For the stevia, it will depend on the brand, because some are more concentrated than others. I have a sweetener conversion chart here that you can use, which include xylitol and several brands of stevia. If you use a granulated sweetener like xylitol in the filling, run it through a food processor or high-power blender for a few minutes first, to make it powdered. By the way, it’s very thoughtful of you to make this cheesecake for your husband’s birthday! 🙂

Hi Arielle, Yes, you can add more vanilla and lemon if you’d like. It should work fine as long as it’s not too much lemon juice. You could add some very finely grated lemon zest instead of more lemon juice to avoid changing the consistency. The fruit sauce with raspberries is also keto – berries can fit into keto diets in reasonable amounts. If you use a higher sugar fruit, it might not be, but with any berries it should be fine. I’m glad you liked the recipe!
While this roasted seaweed snack doesn’t pack in as much fat as many of the other picks on our list, we think it’s worth adding to your keto shopping cart. It’s low in calories, sodium, and has an impressive zero net carbs thanks to the fiber. Plus, the dried sea veggie is filled with fat-soluble vitamins and minerals such as iron, manganese, and copper to maintain overall health.
Hi Norma, The filling calls for confectioner’s (powdered) sweetener, and the crust can be either one, but I use regular (granulated) for the crust. If the filling is crunchy, what you have is granulated. Like you said, it still tastes good but the texture isn’t smooth if you don’t use confectioner’s. You can turn granulated into powdered by running it through a food processor for a while. Otherwise, you can buy the confectioner’s erythritol that I used here.

By the 1940s, coronary heart disease was the leading cause of death in the United States. America is never a nation to roll over and die, so physicians and scientists got to work researching causes and preventive measures. That decade saw the birth of several heart health studies, like the Seven Countries Study and the Framingham Heart Study, which, as La Berge puts it, “suggested a strong correlation between diets high in saturated fats and cholesterol and increased incidence of cardiovascular disease.”


With the help of keto-friendly ingredients, you can easily make yourself some delicious, fluffy pancakes. There are, in fact, several ways to make fantastic keto pancakes, but our favorite is the Faux “Buckwheat” Pancakes made with almond flour and flaxseed meal. Try them for yourself if you want low-carb pancakes that taste just like the real thing.
The nominal amount of carbs allowed on keto makes it challenging to find snacks that won't screw up your diet. But nuts should be a go-to for any keto enthusiast, as they're high in fat without being loaded with too many carbs. If you're looking for the lowest carb nuts, add these to your emergency snack stash so you're prepared when hunger strikes.
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