In America, most full-fat yogurts have 4 to 5 percent fat. (Think of your standard full-fat Fage.) Liberté Méditerranée has almost twice as much, an increase in fat so flagrantly lush that you might as well call it fridge-temperature ice cream. For years, I searched for an American equivalent, which actually took much longer than expected. Decades of dubious low-fat trends have pushed dairy fat to the margins of our culture. It was only last year, with the ascendancy of keto — a trendy high-fat, low carb diet — that high-fat yogurts debuted on our shelves as something between a health food product and a treat.
Danyiel, Your daily macronutrient needs (for calories, protein, fat, and carbs) vary person to person, and also based on what your fitness goals are (for example, weight loss, maintenance, etc.). There are calculators that help you determine your specific macro levels; you might find our macro calculator review post helpful: https://theketoqueens.com/keto-macro-calculator-review/ Please let us know if you have other questions; good luck on your keto journey!
However, you have to be careful how much of these keto nuts you eat. Too much can lead to selenium toxicity which causes nausea, vomiting, and brittle hair and nails. Besides selenium, Brazil nuts can help you reach your macros because they're almost 70% fat. They contain the perfect balance of both PUFA and MUFA fats. Studies on these keto nuts show that they're especially notable as antioxidant foods, protecting against cancer [11].
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! 🙂

However, grass-fed beef and bison are healthy. So, too, is virtually any animal that lives in its natural setting and feeds on its natural diet. When you eat a slice of grass-fed beef, you’re consuming the beneficial nutrients that the cow ate. This includes omega-3 fatty acids. And CLA, which is another healthy fatty acid. In fact, CLA may help reduce cancer.


If you can’t find Carb Master milk at your local grocery store, you can easily substitute another dairy option. When selecting an alternative source for your keto yogurt, remember that keto dairy should be organic, grass fed and high-fat. Avoid 1% and 2% dairy products, which are typically loaded with carbohydrates. Instead, select raw milk, heavy cream or heavy whipping cream.


Broccoli, cabbage, brussel sprouts, and cauliflower fall into the cruciferous veggie category and are also must-haves in your diet. They range from three to six grams of net carbs per one cup. They’ll also come with some great benefits, such as a decreased risk of cancer and heart disease. Other great choices include celery, cucumber, and zucchini. All of these vegetables will make the perfect side dish to have with your lunch or dinner, so make sure you stock up!
Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough.
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 🙁
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.
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.
•  Humans unlike true carnivores do not have fangs to tear the flesh while the prey is walking.  We need to marinate it to tenderize and so on which basically indicates we are not carnivore and that eating meat is an acquired taste.  Humans are infatuated with the taste of meat and for long time now we have believed that eating meat is legitimate, a mistake with horrible consequences for animals and us.
Sorry about that, Shelly! No, not at all. I just have a process where I answer more involved questions in a separate batch from general thank you’s. It just makes it easier this way for me to get through so many comments that come in each day. I really do appreciate every one and answer them as soon as I can. I did answer your other question already. Thank you so much for visiting and commenting!

However, the need to eliminate carbohydrate-rich foods does not mean that all fruits must be removed from your daily diet. In fact, several high-fat, low-carb fruits, like coconut and avocado, are staples of the ketogenic diet. Ultimately, finding good keto fruits just involves identifying fruits with low carb content, so that you can consume healthy, sweet foods without affecting ketosis.

The whole point of going keto is to reach ketosis, a cult-y sounding name for the metabolic process that happens when your body uses fat instead of carbs for energy. To get there, you've gotta do the obvious: eat a whole lot of fat and little to no carbs. It's restrictive, but if you hack the the system just right, you can still create surprisingly delicious food—like taquitos and cookie dough bites. (These are our favorite keto recipes, by the way.)
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While Yoplait is known for its dessert-flavored yogurts—a high-sugar snack that doesn’t make the cut while on keto—its newest addition tops our nutritional charts. Unlike other dairy yogurts, YQ by Yoplait drastically reduces its carb count by ultra-filtering the milk. This removes 99 percent of the lactose (a type of sugar), so you still get gut-loving probiotics with almost zero carbs.
Like all fads, it eventually passed, but not before reintroducing fat to the American diet. The post-Atkins decade saw the rise of good fats, a nonscientific subclass of fats that includes the unsaturated fats in avocado, fish, and coconut oil. More recently, the keto diet has come to reclaim even saturated fats. Adherents strive to keep their bodies in ketosis by eating a specific balance of macronutrients, or macros, made up of mostly fats, some protein, and very few carbs. To hit these macro goals, some go as far as dumping pats of grass-fed butter into their coffee.
To all of those having issues with your cream cheese being lumpy. 1) Make sure your cream cheese is FULLY softened to room temperature. It’s okay to pop it in the microwave for fifteen seconds at a time to speed up the process a bit, but don’t allow it to run. 2) Having your eggs room temperature as well will also help prevent curdles in the cream cheese. Adding cold eggs to warm cream cheese without proper mixing can cause lumps. 3) A mixer (even a small hand mixer) is ideal. If unavailable, squish the cream cheese into the sugar with the bottom of a spoon, add eggs, squish again, then whisk gently until smooth.
Hi Maya! Will be trying this recipe for my husband’s birthday this weekend. I’m new to keto and my husband is supporting me with cutting out sugar as much as he can. I just have 1 question – in the nutrition facts, you mentioned net carbs 5g, fiber 1g and sugar 2g. What is the difference between net carbs and sugar? I thought the sugar count is a part of total carbs subtracting the fiber which would mean the sugar count is equal to the net carbs? Hope you can explain further! Thank you 🙂

Hi Fariba, Yes, you’d need more of the crust for sure, probably about 25% more (multiply the amount of each ingredient in the crust by 1.25). For the filling, you could probably keep it the same to avoid messing with conversions, and the cheesecake would just be a shorter height. Some recipes use sour cream for texture or moisture, but this recipe doesn’t need it.
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.
How can you promise that when everything seems to need to be handmade? That is either a major time commitment, shopping, prepping, cooking, cleaning, or the most basic-bland thing ever. This would all be very good for me, but I don’t see how it is feasibly sustainable. Everyone seems to say things like ‘oh it only takes an hour’. All I can think is, wow you have an hour for this every meal? That and I live by myself and fresh food goes bad quickly, that gets really expensive really quickly or requires that you go to the store every other day. I really want to do this long term, but please, how is it realistically possible? I don’t want every meal to mean that I have to clean a pot, a pan, 2 knives, a stirring spoon, a cutting board, etc etc.
Peanuts are technically a legume, not a nut. However, I find them to be a delicious keto snack, especially peanut butter. Peanut butter is one of the easiest things for me to overconsume, personally. The carb count of peanuts is on the higher end, so it’s important to watch the serving size if your goal is to stick to keto. My suggestion is to always measure out a serving of peanuts or peanut butter before consuming.

So all those great minerals I mentioned above that many nuts contain may be difficult for you to absorb. However, soaking and roasting nuts may reduce the phytic acid content in nuts dramatically. So, if you eat soaked, sprouted or roasted nuts, then this might not be a big problem for you. If you find nuts hard to digest, then this could be due to their high phytic acid content, and soaking nuts before eating them can help make nuts easier to digest and reduce your discomfort when eating them.


Frozen yogurt has become really popular as a snack or a dessert, but most of the time it can be high in carbs, so let’s see if we can’t sort that! This wonderfully easy sugar-free recipe gives you a really impressive dish that would even impress at a dinner party. Using the chia seeds adds texture and bulk to the dish and also helps it go a bit further.

Easily incorporate coconut flakes into your diet by adding them to trail mix, ketogenic desserts, smoothies, or using as an alternative to bread crumbs in coating poultry. Try this brand of coconut flakes by Lets Do Organics for coconut flakes with no added sweeteners or preservatives.  Nutiva makes a great coconut butter that they call coconut manna here
Nuts should not be one of your major sources of fat in the diet. This is because they contain carbohydrates as well as phytic acid (are a pretty high in calories). Phytic acid absorbs essential dietary minerals such as magnesium which is essential for the utilization of vitamin D among many others. In moderation however, similar to cheese nuts are acceptable as part of your keto diet plan, taken as a snack, for instance. To avoid the phytic acid, you could soak or sprout your nuts but for most people on a ketogenic diet it’s not worth the effort due to the fact it a very small part of their daily intake.
This Cheesy Gluten Free & Keto Chicken Quesadilla Recipe can be Made in Under 20 Minutes!!! It’s Incredibly Easy to Make and Tastes Just Like a Traditional Mexican Style Quesadilla. The Low Carb and Keto Cheese Shell is a Perfect Fit for this Classic. You’ll Wonder Why you Haven’t Tried This Sooner! It Makes an Awesome On The Go Lunch or an Easy to Throw Together Dinner. It Would also Be Great for Parties Because it Can be Made Ahead an Reheated in Just a Few Minutes.
Nutrients often work synergistically in nature. For this reason, when the monounsaturated fats in avocados are paired with foods containing lycopene and beta-carotene they can actually increase the absorption of these antioxidants into the body. Monounsaturated fats also significantly decrease cholesterol and triglyceride levels (23).  Avocados are one of the amazing ketogenic foods I eat every day!
Over the last year, the keto diet has skyrocketed in popularity, probably for one very distinct reason: it encourages you to eat fatty foods. The only major caveat is that you have to keep your carb intake low. Offsetting this often-difficult task, however, is the keto diet's allowance of another beloved food group: dairy. Most cheeses are low in carbs, making them perfectly acceptable for the keto meal plan. The same goes for fatty dairy foods like butter and heavy cream, which almost seems too good to be true. A diet that gives you the thumbs-up when you eat butter? It's not hard to see how it caught on and spread like wildfire.
So I only had 24 oz of cream cheese, but I decided to wing it. My 9 in cheesecake pan is silicone and not very deep. After mixing everything ( did everything else by recipe, just less cream cheese) I had too much filling, so I also filled 5 silicone cupcake liners and baked it in a water bath on the lower rack. At 35 minutes the large cake was starting to brown but the small ones were still white, but seemed pretty solid, so I took them out and cooled them. Then at 45 minutes, the big cake seemed almost too brown, so I pulled it out. A couple hours in the fridge and the small ones( with no crust) popped out of the silicone liners and were super delicious. The big one came away from the sides cleanly and it would have been ready to eat already, but we already ate the little ones, so tomorrow we will see how yummy the cake is with crust. Yay for cheesecake!
For both keto and Bulletproof diets, opt for full-fat, grass-fed, raw, and organic dairy to reap the anti-inflammatory benefits of omega-3s and CLA. Dairy is a great source of fat on a ketogenic diet, but be mindful not over-do the protein. Although milk (yep, even raw, full-fat, or goat milk) is too high in lactose sugars, you can stay in ketosis with foods like butter, ghee, and colostrum. Avoid sweetened or low-fat dairy, evaporated or condensed milk, and buttermilk to keep your fat intake high.

The gist of the eating plan? Taking in so few carbs sends your body into ketosis—a state of burning fat for energy, instead of carbohydrates or sugars, explains Beth Warren, RDN, founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl: A 21-Day Nourishing Plan to Lose Weight and Feel Great (Even If You're Not Jewish). In order to stay in ketosis, you only consume 5% to 10% of your calories from carbohydrates—which for most followers is fewer than 20 grams total per day—and instead eat moderate amounts of protein and high amounts of fat.
So, how do we ensure enough super-plant based nutrition on keto? Fortunately there are loads of low carb vegetables and keto friendly fruit you can choose from! Let’s start with low carb vegetables - specifically the green ones! The green color in plants is called chlorophyll. Plants use chlorophyll to capture sunlight and turn it into energy. Chlorophyll protects the body from cancer and cleanses the liver. Amazingly, our bodies can also use chlorophyll inside our mitochondria. This is why green juices, made fresh or from powders, give us a rapid natural energy boost. Green leafy plants like Kale, Spinach and Collard Greens reduce the risk of cancer and many other diseases. Make sure you eat your greens on keto!
The next time you need to change up your keto breakfast ideas, give this recipe a try. It’s so simple to make and is also extremely versatile. Easily change the creamy, tangy flavor by adding different extracts, spices like cinnamon or a few berries blended in. Make one large batch and divide them into different flavors, serve on its own, or top your favorite keto pancakes with it.
All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
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.
Roasted nuts and seeds are a great addition to your ketogenic diet and will help you get to your weight loss goals without having to starve yourself. All you have to do is be careful not to eat too much and measure your doses as this particular type of diet is easy to overeat. Once you have that under control, you are well on your way to the body of your dreams. Happy dieting!
Samantha, I hope you were able to stick with keto. I am having fun with this, been about 4 weeks and I’ve lost weight for the first time in years. I have done “low carb” before, but this is so much easier. I think one key for yourself would be to make a meal plan, grocery list, and do all prep work one weekend day. Make up a few dishes at a time, freezing things for quick grab (because we all know when we are hungry and have NO time we are at our weakest and more likely to crash and burn). Planning is key, buy IQF, well worth the extra few bucks a week it may cost. And she is right, once you kick the craving you don’t really need the knockoff recipes. You are so completely satisfied you don’t really need the junk. Take it from a sugar addict! This soup was refreshingly easy and much tastier than I could have imagined. And did not take long at all. One thing I did when I made this soup was cut it in half, (probably going to freeze two servings of left overs) and stir fried the other half of my cabbage with olive oil, onion powder and celery seed. That can be frozen as well and pulled out later for a quick snack. All so healthy! Thanks for the simple soup recipe. “Stick with the basics” So true!
Native to Central America, chia was a stable to the Aztec in pre-Columbus times. The seeds gained popularity in the 1980s as a superfood. Keto dieters love them for their high fat content and health benefits. These seeds are tiny and oval. They are mostly gray in color with stripes, resembling miniature castor seeds. Chia have hydrophilic characteristics, absorbing up to 12 times their weight in liquid.
Coconuts are one of the top keto foods because they contain loads of medium-chain triglycerides (MCTs), easily-digestible fats that your liver instantly turns into ketones and burns for energy. Not only that, these coconut chips are a great source of fiber, which will help keep things moving along when you’re not loading your plate with too many carb-laden fruits and veggies.

Hi Jordan – thank you for reaching out. We have a ton of articles on here (https://theketoqueens.com/category/blog/) that you may find helpful. We also wrote a post about starting a keto diet (https://theketoqueens.com/keto-diet/), then we have a keto course that walks you step by step to starting a keto diet (under shop), and if you need individual keto coaching I do that on my other website LaraClevenger.com. Please let us know if you can help in any way.
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??)
There are different ways to include nuts and seeds into your daily meals. Variety is key to keep you eating these foods on a daily basis. That way, you’ll also meet your daily macros and stay healthy along the way. Another great thing about these foods that they’re also an excellent source of fiber. With all that said, add these nuts and seeds to your keto shopping list today.
Lemons are also keto-friendly, so go ahead and add a spritz of lemon juice to your ice water. One typical lemon wedge has about 0.5  g of net carbohydrates and only 0.2 g of sugar. The fruit also offers  3.7 mg of vitamin C, which is 6.2 percent of the DV. Lemon water contains antioxidants that fight free radicals, and it also promotes healthy digestion, according to the Cleveland Clinic.
I make my own coconut milk yogurt. Easy, bring to a boil, add plain gelatin, let cool down to add culture (I use a small tub of Coyo plain), place in a an electric yogurt maker for 12 hours. When removing from maker I add stevia to sweeten, then put in jars into the fridge. It thickens up nice, like greek yogurt. Much cheaper than the store bought Coyo.
I have been on a Keto diet for a little over 2 weeks now. I am still getting tingly sensations and minor headaches, though I believe that will dissipate once I'm fully adjusted in another 2-4 weeks. I started running again and am pushing it pretty hard, so I'm sure that's contributing. It feels like when I used to starve myself for wrestling and I get a sense that my blood sugar is low. I have added hemp hearts (about 6 tablespoons per day) to help combat because I read more magnesium can help.
Today, the kids don’t even know where the bacon is coming from and how it arrives on their plates.  The meat industry is big in commercials addressed to kids, but they never honestly explain to the kids how is that piece of burger or bacon really made.  Why, because if they would show how the animals are slaughtered it would terrify the children and since feeding habits form early in life they would lose an entire generation of meat consumers.
Tea and coffee, including Bulletproof Coffee, are completely ketogenic, with bonus points for jump-starting weight loss and focusing your mental clarity. Watch out for sweeteners, fillers, or artificial flavors. While you can drink unsweetened, plant-based milk alternatives in moderation without going out of ketosis, they are not Bulletproof, and are usually loaded with toxic molds — the exception being full-fat coconut milk.[4] If you plan to include them in your diet, beware of carrageenan and BPA-lined containers.
Perhaps the only thing more divisive than politics is canola oil. People have thoughts about it. Given the research available, Bulletproof and a growing number of nutrition experts are of the opinion that you should toss your canola oil. Canola oil is extracted via a process called hexane solvent extraction. This process uses chemicals and high heat to extract the oil and process it, and the final product is high in oxidation and trans fats.[3] In studies, canola oil has been linked to lower antioxidant levels in the body[4] and lung inflammation.[5]
What I like to do is use the remainder of the Greek yogurt to top the pancakes with. Or some keto Nutella. On top of that, blueberries are almost a must. It will be even more fun to throw some blueberries on a pancake while it is being baked! Be careful, though; the macronutrients below only take the pancake ingredients alone into the calculation (plus butter for frying).
These pancakes do not turn out firm enough for you to be able to flip them in the air, but that is exactly what makes them so incredibly soft, fragile, meltable inside your mouth, etc. At this point, for some reason, I can’t help but hear Debra Morgan from the Dexter series using the f-word like a hundred times to compliment on the softness of the pancakes.

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.
The problem with some meats when you’re on Keto is that they are too lean. That means, even though it’s low in carbs, some meat has too much protein and not enough fat. That doesn’t mean you can’t have those meats. It just means you’ll need to be careful not to go over your protein macro. And if there isn’t enough fat in the meat you eat, then you will want to pick up some extra, healthy fat somewhere else.
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.
When trying to shift from a high carb diet to a ketogenic diet, cravings can definitely get strong. It’s always best to try to clean house before you start so that you don’t have food around you that can lead to cravings. We recommend that when switching to keto, you restrict using sweeteners completely for the first 30 days. It normally leads to breaking sugar addiction and ultimately not having cravings.
The problem with some meats when you’re on Keto is that they are too lean. That means, even though it’s low in carbs, some meat has too much protein and not enough fat. That doesn’t mean you can’t have those meats. It just means you’ll need to be careful not to go over your protein macro. And if there isn’t enough fat in the meat you eat, then you will want to pick up some extra, healthy fat somewhere else. 

Today is the 3-year anniversary of Wholesome Yum! I am so humbled and grateful every single day that I get to do this. Thank you for being here… from the bottom of my heart! So to honor the anniversary of my little low carb recipe site (that maybe isn’t so little anymore?), I wanted to share with you one of my favorite low carb recipes. It’s not a celebratory cake or low carb dessert, but it’s a part of a popular low carb dinner staple… low carb tacos using keto cheese taco shells!
If you like smoothies but don’t fancy the banana-based ones as they can contain extra sugars, then a coconut yogurt-based one can solve the problem! With the natural sweetness of the berries, this drink makes a fresh and fruity start to the day or a lovely refreshing Paleo-friendly snack. This recipe could also be used to make a frozen yogurt dessert!
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