Your macro goals on the keto diet will focus on eating minimal amounts of carbs, adequate amounts of protein (enough to maintain your lean body mass), and the rest of your nutritional needs will be met with fat. This includes fat from your body and fat from your plate. If your goal is fat loss, the fat from your dietary fat intake will be limited a bit to create a calorie deficit so your body fat stores can be burned for energy. That’s the basis of most keto calculators!
Keep in mind that, although there are plenty of keto-friendly fruit options out there, consumption of fruit on the keto diet should still be limited. Even on a modified keto diet, it’s recommended to aim for around 30–50 grams of net carbs per day to maintain ketosis and maximize results. Even one or two servings of these low-carb fruits can knock out a good chunk of your daily carb allotment in one shot, effectively kicking you out ketosis.

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.


It starts with limiting carbohydrate intake to just 20–30 net grams per day. “Net carbs” describes the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once consumed, simply don’t count grams of fiber toward their daily carb allotment. So that means subtracting grams of fiber from total carb games, to give you the total net carbs.
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.
These were super yummy!!! I used Mexican Style Shredded Cheese by Kroger which has less than 1 gram of carbs and 100 calories per ounce. My daughter and I each had 1 taco. She loved it! We both loved how much more flavor there was than regular tacos shells. I’m thinking about using this as a crust for pizza, too! Cheese crust! Yum! Thank you for this recipe!!!
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 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 started intermittent fasting and Keto the same day . Minimum 20hrs fasting everyday, then Keto foods to shed unwanted weight . 7 days down 11 pounds . In Ketosis , feel great , no lack of energy as I fast consuming water, green tea and black coffee . My goal is to lose 25-30 lbs then gradually remove daily fasting to alternate days . Problem I see would be kicking my body out of ketosis if I don’t fast. I feel fine consuming my carb limit inside a 2-4 hour eating cycle but feel I will go over if I don’t fast the 20-20hrs per day.
Thank you for such a wonderful informative article. You give everyone all this knowledge for free & people still want more. Give me printable versions of food list & protein charts. Come on people do a little leg work yourself, show some initiative. If you can’t your not going to be disciplined enough to make this diet work. There are links above to get free meal plans & more keto info. I’ve lost 60 lbs in 10 months & changed my life. My single best piece of advise? Buy a good keto info & recipe book. Key word in last sentence is “GOOD”. Hard copy for instant reference. Worth its weight in gold.
The question of what kinds of fat one should eat is still pretty much unresolved. What we know today for sure is this: It doesn’t really matter how much fat you eat, so long as you don’t eat too many calories. (Fats contain 9 calories per gram, compared to carbs and protein, which each have 4.) We also know that trans fats are bad, and we kinda-sorta think that unsaturated fats might be better than saturated fats. Beyond this, we can’t say too much for sure. In terms of food trends, it doesn’t really matter because fads are rarely backed by concrete fact.
Hi Dee Dee, It’s supposed to be jiggly in the middle when you take it out. It firms up as it cools and then when it chills in the fridge. I haven’t experienced cracking with it but the cause doesn’t have to do with being not done, it’s sudden temperature changes. If you want to be on the safe side you can bake it in a water bath next time. I hope you still loved the taste!
We add collagen peptides to our coffee every morning because it’s beneficial for healthy joints, skin, hair, etc. If you use collagen peptides or want to add it to your diet after talking with your health care professional, we recommend Naked Nutrition Collagen Peptides Protein Powder. This product is grass-fed and pasture-raised, and is GMO free, dairy free, soy free, gluten free, and free of growth hormones.
I just made this for a birthday celebration. Absolutely fantastic! I had fresh limes and substituted for the lemon juice. It was so creamy and delicious 🙂 Even the sugar lovers were surprised at how great it was, couldn’t tell it was low carb. The next time I make this, it will get a topping of sweetened (Swerve confectioners) sour cream with zest mixed in. I can’t thank you enough for this recipe! 

Great info. I’ll be starting again Jan 1, started before but barely got into it when I ended up in the hospital for respiratory failure, didn’t want to start a program like this on hospital food. Anyway, after doctors and oxygen, etc., I’m back in the right frame of mind, cleared out all my cupboards, fridge, etc., just have enough to get me to Jan 1. It’s been a horrible year, so gonna make 2019 MY year, all ways around. This list will help a lot, since I keep forgetting whats what, and was eating honey, thinking it was OK since it was natural, etc…..wrong! I think I kind of have the rest OK, but thanks for the reference sheet, this will help a lot.
This cheesecake turned out beautifully. I did 2 substitutions. Used part almond flour and part quick oats for the crust (ran out of almond flour). The crust is great. Only had 24 oz. Cream cheese, so substituted 12 oz. low fat cottage cheese to complete filling. It still blended very well and baked perfectly. Also used pie pan, do not have a springform.
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!
Another appropriate fruit on the keto diet, ½ cup of cubed raw cantaloupe has only 5.8 g of net carbohydrates. The same serving size is also low in calories, with 27 g, as well as in sugar, with 6.3 g. Plus,it offers vitamins and nutrients such as 214 mg of potassium (4.6 percent DV), 29.4 mg of vitamin C ( 49 percent DV), and 2,706 IU of vitamin A ( 54.1 percent DV). Cantaloupes are delicious and refreshing, and eating the fruit may help you stay full longer.

The top three “fruits” on this list hardly exemplify the prototypical image of fruits in our minds, and it should come as no surprise. Fruits are typically banished from everyone’s keto diet shopping list, and for good reason. They simply pack too much sugar, and sugar is what we’re supposed to be avoiding at all costs, right? While this assertion may be true for most fruits, it turns out that there are a few delicious berries that provide very manageable carb content at a reasonable serving size. Two ounces of raspberries every day would certainly be enough for most people. You can always grab another 2oz for a total of 14 grams of net carbs. This will require some macro gymnastics if you’re hoping to enjoy balanced meals for the rest of the day, however.
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!
My main reason for contacting is the problem I may have with chewing sugar free chewing gum ( two packs a day )whilst on this diet. I need to chew most of the time to somewhat disguise the constant spasming to my mouth. Can you suggest a chewing gum that is suitable whilst on this diet? Thank you for the information and references you have provided. If you know of anything regards this diet and dystonia, I would be most grateful. 

Not all nuts and seeds are created equal. Although all of them tend to be a high-fat source with low to moderate protein and carbohydrates, each contains a different nutritional profile. Additionally, each contains a unique blend of compounds, vitamins, minerals, etc. Below, I have listed a few of the nuts and seeds you may want to emphasize while on a ketogenic diet, and some that you may want to eat less often.

Meat supplies a whole range of nutrients – including nutrients like vitamin B12 that you can’t get anywhere else. It’s also a key source of protein for keto diets. At the very minimum, humans need to eat enough protein to repair our muscles and do all the other important stuff that protein does. So “enough meat” means enough to serve as a primary protein source and round out your diet with essential nutrients that are mainly or only found in meat.
This is such a pretty dish even though it is so simple to prepare! Layers of fruit and rich and velvety yogurt give you a striped effect that could be turned into an impressive dessert at a dinner party if you serve the parfait in champagne flutes. However putting it into small jars makes it a portable Paleo snack for a lunchbox, or to take with you on a family picnic.
Hey Jessica, sorry it took a bit to respond. I looked up the ingredients and see that it has 18g carbs per serving and cane sugar is listed as one of the main ingredients. (https://taldepot.com/body-armor-orange-mango-sports-drink-28-oz-plastic-bottles-pack-of-12.html) This type of drink wouldn’t fit into a keto diet. La Croix is my favorite drink, but it’s not sweet. Maybe some of the readers could offer a good substitution for you?
With only 3.54 grams of carbs per 100 grams, you’re getting a solid low-carb, high protein/high fat option, perfect for your keto lifestyle. Cottage cheese is stocked with vitamins and nutrients too—calcium, phosphorous, selenium, riboflavin, potassium, zinc, B12 and B6! Because cottage cheese is overflowing with all this good stuff, the health benefits are plentiful. There’s a reason it’s in our Ultimate Keto Diet Guide Guide.
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!
First, a little background: Eric Westman, MD, director of the Duke Lifestyle Medical Clinic, explained to Health in a previous interview that in order to successfully follow the keto diet, you need to eat moderate amounts of protein, reduce your carb intake, and increase fats. When you reduce your carb consumption, your body turns to stored fat as its new fuel source—a process called ketosis. To stay in ketosis, followers of the keto diet must limit their carbs to 50 grams a day, Dr. Westman says.

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.


Does the Ketogenic diet work for type 2 diabetes? What is the ketogenic diet and can it help people with type 2 diabetes? Research has shown that people who follow a ketogenic diet can improve the management of their blood sugar levels. Learn here about how the ketogenic diet works, what you can eat, potential side effects, criticisms of the diet, plus alternatives? Read now
This recipe is quite straightforward and simple to follow, but the results are amazing! You have the flavor and consistency of cheesecake, but without the high carb content. You can even make it more mousse-like in the middle by beating more air into your filling ingredients, which would be a good idea for a lighter dessert after a heavier meal. This can be served without the sour cream topping if you want to.
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.
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.
Coconut offers nutritional and medicinal properties from its fatty acid content. This means that every time you use ingredients such as coconut oil or coconut milk, you're obtaining a ton of beneficial nutrients while still adhering to your ketogenic diet. Coconut products are some of the easiest ingredients to integrate into smoothies, stews and soups. Just make sure there aren't any added sugars in any of the coconut products you use.
Some people believe that it's dangerous when your body enters ketosis. However, it's important to understand the difference between ketosis, which is nutritionally safe, and ketoacidosis, which is caused by a lack of insulin and can increase blood sugar significantly. The ketogenic diet keeps the body in ketosis, not ketoacidosis. It's still important to monitor your ketone levels and consult with your doctor before embarking on this diet, since ketoacidosis is a serious medical issue.
Watermelon is a staple summer fruit and another low-carb way to help satisfy your sweet tooth on keto. Each ½ cup of diced watermelon has 5.4 g of net carbs. It’s also an acceptable choice when dieting because of its high water content. The ½ cup serving size of watermelon has about 23 calories and 4.7 g of sugar. This juicy fruit also offers 432 IU of vitamin A, which is 8.6 percent of the DV.
Regarding sugar alcohols, there is a big difference between erythritol and other sugar alcohols like xylitol. The difference is that erythritol gets absorbed in the small intestine, but then poorly metabolized. In contrast, xylitol and other sugar alcohols don’t get absorbed at all and continue to the large intestine, which is where they can cause stomach pain or other digestive issues for some people. Since erythritol doesn’t make it to the large intestine in the majority of people, it rarely causes stomach upset. No one I know has had this side effect from erythritol alone. Sure, it’s possible, but at that point there are lots of other foods that cause stomach upset in a small number of people. Of course you know your family best. 🙂

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.
FULL DISCLOSURE - the original recipe does not have the added unflavored gelatin, but it set too soft for me. Also, it did not add the sweetener over the jello sweetening, but the sour cream "bite" was off-putting for me (I'm not a fan of it straight at all), so adding that little bit of sweetness took the edge off, and it is still far less sweet than my old sweets! And this works fabulously for those who can't afford other fats sources - or who just need an awesome satisfying snack with staying power that kills the sweet tooth, but without all the sugar!
Nuts are commonly used in baking ketogenic desserts. For example, almond flour and coconut flour are often used as a substitute for regular flour in baked goods. If you are using nut flour to replace regular flour, make sure you know the correct substitution ratio. Most ketogenic recipes will take care of the conversions for you, but if you are experimenting and trying to create a keto version of a high carb recipe, keep these conversion tips in mind. 

This is a great article!! I love pecans, walnuts, macadamia and Brazil nuts. Moderation is definitely the key. I don't think I could ever cut them out completely, and so glad this article backs up my thoughts about them. It's also nice to hear a good word about flax! For a few months now I've read nothing but bad about it and though I have some I've avoided using it. Now I think I will start adding it back in! Thanks for all this research!!
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!
Still iffy about certain fruits? Double check the carbohydrate counts in a nutrition database to make sure your fruit of choice is not too sugary. The carb counts can really creep up on you if you don’t track and measure. Be careful! Don’t let your sweet tooth take over your portion control or you will kick your cute little butt right out of ketosis.
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.
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.
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!
Additionally, a ketogenic diet can improve your energy, cognitive acceleration and overall daily performance.  Most people feel their best when in a state of mild-ketosis.  One of the big challenges, is that most people have been raised on higher carb comfort foods.  So rather than focusing on what foods you will miss, shift your energy to all the great foods you can enjoy.  Here are 22 ketogenic foods that you will LOVE!
Never before has so much attention been given to the healing and beneficial effects of plants. Study after study is confirming that plants have medicinal power. Some, like turmeric, rival modern pharmaceuticals in their ability to fight infection and even treat cancer. With the added bonus of working holistically with your body without side-effects. Plants reduce inflammation, support detoxification and generally improve your health!
To make fruit a part of your keto diet, it's best to add it to your meals instead of eating it on its own. For example, you can make a small fruit salad topped with heavy cream (sweetened with stevia, of course). You can also add a bit of keto diet fruit to your smoothie, chia pudding, keto muffins or top cheesecakes or pancakes with a couple of berries.
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!
×