Thank you, Ariana! Are you referring to concentrated pure monk fruit powder, OR powdered monk fruit blend (which has monk fruit and erythritol in the ingredients)? If it’s concentrated powder, it can vary due to the concentration but would be a lot less. If it’s a blend, the amount would be similar but just a little less – just use scant measuring cups.
As any ketogenic dieter knows, the lifestyle requires a lot of diligence. Even snacking on a banana could ruin your diet. The main goal of keto is to use fat instead of carbohydrates for energy, a process known as ketosis. Generally, keto dieters eat lots of fat, a moderate amount of protein, and just 20-30 grams of carbohydrates per day to maintain ketosis. For context, that's about half a medium bagel.
Just wanted to say thank you! I followed this recipe and if you would’ve served me this at a restaurant I wouldn’t know the difference between this and regular cheesecake! Some minor changes I did only because of the ingredients I had available were to use coconut flour vs almond flour, stevia packs (converted) vs. erythritol for both crust and batter, and just a small amount of almond milk to get the right consistency for the crust. For anyone who may need it, for every cup of almond flour I substituted 1/4 cup (or 2 ounces weighed) of coconut flour. Along with the almond milk, I increased the amount of butter used by about 1 tbsp since coconut flour really sucks up moisture. After that, I followed everything else listed including directions and was not disappointed. Although I used an incorrect pan type(only 2inch high 9inch solid baking pan) so I wasn’t the prettiest cheesecake, it was still delicious which is honestly all I cared about. I might also add that this is the first time I’ve ever baked cheesecake (or any type of baking) of any type, so for anyone who might think it’s difficult, give it a try!
There are plenty of keto fruit options out there that are high in fiber and low in net carbs, making them an ideal addition to a well-rounded ketogenic diet. In fact, adding a few low-carb fruits to your daily diet can help satisfy your sweet tooth while also supplying a steady stream of the vitamins, minerals and antioxidants that your body needs.
The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.
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.
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 🙁
Hi Sean, peanuts are legumes. Firstly, although they are relatively low in carbs, peanuts contain lectins and phytates which makes them hard to digest. Also, legumes in general have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's. Having said that, many people eat peanuts when following a keto diet and experience none of these issues. You have to try what works best for you.
Nuts might silently be holding you back from ketosis, so it’s important to understand which nuts are the best for a nutrient dense, gut-friendly, ketogenic diet. You might be wondering if they are okay to eat, after all, they’re tasty and high in fat. They are also widely marketed as being super healthy. But maybe you’ve heard some conflicting information about nuts and aren’t sure if they fit into the ketogenic diet and promote ketosis. Let’s set the record straight in this guide to the pros and cons of nuts on a ketogenic diet.
Sesame seeds are a staple in Asian cousins. They add texture to sweet and sour sauces, and they help decorate soy-based meals. Sesame seeds add crunch to salads and they're tastiest when browned. You can add them to keto-friendly breads and you can eat them as tahini. Tahini, aka sesame paste, is the main ingredient of hummus and is a versatile ingredient when you're going keto.
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!.
Keto is a lot more than a big pile of bacon – you don’t even need to eat meat at every meal to get enough protein for keto. Eggs are a great staple protein source, and low-carb dairy foods like cheese can give you a boost in the protein department. Getting high-quality protein at every meal is a good practice in general, especially for weight loss, but it doesn’t take any more meat than most people normally eat at a serving.
Keeping you focused on the other hand, has a little more to do with cottage cheeses’ fats. Eating good fats in the morning is crucial for lasting brain power. Before we go into the benefits of healthy fats let’s demystify the low-fat diet. Remember when fat and dairy consumption was obesity’s best friend and the cause of your loved one’s heart attacks?
Hi Maya. Thanks for your yummy sounding recipes! I have Virtue brand granulated monk fruit with erythritol sweetener. Since the recipe calls for powdered sweetener, can I assume the Swerve conversion is what you’re going by? My sweetener is four times as sweet as sugar, so since Swerve measures 1 to 1, that the recipe would use 1 1/4 cup of real sugar, so I’ll need to divide that amount by 4, then try to make it into powder. Does that sound right? Thanks in advance!
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.
Juices or juice concentrate. When the fruit is juiced, most of the fiber gets stripped from the final product. This makes the net carb content of fruit juice higher than it’s pure fruit counterpart and will have a more significant impact on your blood sugar. The exception to this would be lemon/lime juice in moderation, as it’s quite low in sugar compared to other juices.

Thank you SO much for the breakdown. This is an excellent list that I am going to take with me to the store from now on. I haven’t started on the diet as of yet because I was trying to put a grocery list together. This list has been one of VERY few that have the foods and the guided amount without having to pay an absurd amount of money for a list of food you can and cant eat. There weren’t any recommended amounts to eat for the meat section and wanted to know if you had any recommendations for portions. Thanks again for taking time to get wonderful information out there.


Yogurt contains calcium, vitamins B and D, and other minerals. Calcium isn’t just essential for healthy teeth and bones. Calcium is an essential nutrient your body needs. According to the USDA, you should consume around 1,100-1,200 milligrams each day[*]. Calcium also helps your blood clot, promotes muscle contraction and helps your heart pump blood[*].
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 🙁
The ketogenic diet has recently become very popular, and many food companies want to cash in by putting a “ketogenic” or “low carb” label on a new product. Be very cautious of special “keto” or “low-carb” products, such as pastas, chocolate bars, energy bars, protein powders, snack foods, cakes, cookies and other “low carb” or “ketogenic” treats. Read all labels carefully for natural low carb ingredients. The fewer ingredients the better.
Thank you, Ariana! Are you referring to concentrated pure monk fruit powder, OR powdered monk fruit blend (which has monk fruit and erythritol in the ingredients)? If it’s concentrated powder, it can vary due to the concentration but would be a lot less. If it’s a blend, the amount would be similar but just a little less – just use scant measuring cups.
Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, all the dairy products, milk is difficult to digest, as it lacks the "good" bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs. Lastly, farmers in the United States use genetically engineered bovine growth hormone (rBGH). rBGH is injected to dairy cows to increase milk production. Opt for full-fat dairy labeled “NO rBGH”.
The ideal keto fruit is a high-fat, low-carb fruit. The two obvious choices here are coconut and avocado. Looking at ketogenic diet plans, you'll always see fat — that's the whole point of the diet, after all. However, it's important to diversify your fats. Don't always opt for milk products; instead, try swapping your whole milk for coconut milk or trading your butter for avocado butter.
Without too much vamping, I’ll just come clean and say that the Goods team loved the high-fat yogurts: The plain-flavored Peak tasted sumptuously round, with a sweet fattiness that made up for lack of sugar. The vanilla-flavored Peak was also delicious — a tangier, more chill cousin of panna cotta. By far, we agreed the Siggi’s Triple Cream was best. The 9 percent fat was luscious, but not so luscious that it wasn’t immediately recognizable as yogurt. We all thought the raspberry flavor would be great if it was, like, 3:30 pm and you were coming out of a doctor’s appointment and you wanted to eat something substantial that wouldn’t spoil your dinner.

Consumption of EPA and DHA in fish three times per week has been found to be a major predictor of better weight management because of improved insulin resistance (44).  Furthermore, consuming at least 2 servings of fish per week is associated with a decrease in various types of chronic disease including cancer and Alzheimer disease (45, 46).  It is also wise to use a high quality fish oil supplement to add more anti-inflammatory fish oils to your diet.


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!
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.
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!
Your body needs micro-nutrition and phyto-nutrition. Micro-nutrition is the vitamins and minerals found in both plants and animals, but phyto-nutrition is the special compounds found only in plants. Phyto means light, so it is the nutrition plants make from light using photosynthesis. Some of these compounds create the color or flavor of the plant. Some plants naturally have more of these special compounds than others, for example the bright yellow root, and cooking spice, turmeric contains curcumin. This phyto-nutrient has a potent anti-inflammatory effect. Some countries have already approved its use in the treatment of cancer.

Rich in gut-happy bacteria, yogurt is a great way to add a little sweetness to a Keto diet. Although you can find Greek or low carb coconut yogurts on many grocery store shelves, why not get creative and make your own? It’s easy as pie and delicious homemade yogurt will be a fabulous addition to the recipes featured on our list of top Keto-friendly yogurt dishes!

•  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.


Nuts can be an important part of a well-formulated ketogenic diet and provide many essential micronutrients, together with having a generally very keto-friendly macronutrient profile, depending on the exact type of nuts. They will give you energy and will help you feel satiated, and can be an easy, quick and convenient snack that you can take almost anywhere with you.

The official USDA database lists cream cheese as 1.56g of carbs per ounce. Some product labels may round this up or down, but it's actually the same for any full-fat cream cheese regardless of brand. Some calculators round this up to 2g per ounce, which can account for a big difference when extrapolating to the 32 oz needed for this low carb cheesecake recipe.
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!
I was about 2-3 oz shy of the cream cheese called for in the recipe (I’d forgotten that I had already used some for another recipe earlier) but decided I’d chance it and proceeded with the cheesecake anyway. Id originally intended to follow this recipe as written but that lasted all of 5 minutes– I can’t resist a tweak here or there. I wanted a little bit more lemon flavor in the filling to go with my blueberry topping, so I added some zest to the batter and then added a healthy sprinkling of cinnamon to the crust mixture. I highly recommend the addition of cinnamon for that Graham cracker crust flavor.
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.

Polyphenols are a special group of phytochemicals – plant components with antioxidant properties. There are thousands of polyphenol compounds in fruits and vegetables, and examples include flavonoids, coumarins, lignans, tannic acid. By including fruit into your keto diet, you can reap some of the many health benefits of polyphenols like a reduced risk of type II diabetes and cardiovascular disease [4].

Your body needs micro-nutrition and phyto-nutrition. Micro-nutrition is the vitamins and minerals found in both plants and animals, but phyto-nutrition is the special compounds found only in plants. Phyto means light, so it is the nutrition plants make from light using photosynthesis. Some of these compounds create the color or flavor of the plant. Some plants naturally have more of these special compounds than others, for example the bright yellow root, and cooking spice, turmeric contains curcumin. This phyto-nutrient has a potent anti-inflammatory effect. Some countries have already approved its use in the treatment of cancer.
I am a 56 yr male, tpye II diabetic taking 2 Gilipizide tablets a day. I have been doing Keto for just over a week and my Blood Sugar Numbers have been cut in half and now only take 1 pill a day for the Diabetes. My blood sugar is just as if not more important than the weight loss which is dropping slightly. But for now am psyched my numbers have gone down to almost Pre-Diabetic levels in only one week. SOLID…..
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.
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!

Thanks for sharing! First time making cheesecake – I’m actually new to liking cheesecake. Could be because I’m pregnant and my tastebuds have changed. But I’ve been craving it lately, and I am on a strict low carb diet. This is perfect! I didn’t have raspberries, so I tried a slice this afternoon w/natural PB. Delicious! Also, I think the crust could be a great low carb crust for other desserts, like chocolate cream pie! (Hint, Hint)
Are you missing your lattes and frappes? Time for a quick keto coffee fix! Ketoproof coffee is a fantastic mix of coconut oil and butter in your coffee instead of the generic cream or milk. You might think that it sounds disgusting at first, but if you think about what butter is made out of – it’s pretty much just hardened cream. Once you melt it down and mix it all up using an immersion blender, you get a delicious latte-like froth on the top of your morning coffee.
There are plenty of keto fruit options out there that are high in fiber and low in net carbs, making them an ideal addition to a well-rounded ketogenic diet. In fact, adding a few low-carb fruits to your daily diet can help satisfy your sweet tooth while also supplying a steady stream of the vitamins, minerals and antioxidants that your body needs.
First, it’s important to understand how keto may help you lose weight. The purpose is to kick your body into ketosis, a natural metabolic state that forces your body to burn fat rather than carbs. This happens because, on the keto diet, you’re usually taking in 50 grams (g) or fewer of carbs per day, says Deborah Malkoff-Cohen, RD, a nutritionist based in New York City. While several types of the keto diet exist, the standard approach to this plan requires you to take in about 75 percent of your calories from fat, 20 percent from protein, and 5 percent from carbs.
Cruciferous vegetables are the next category. They include broccoli, cauliflower and cabbage. This class of vegetables has also been recognized for its healing potential. The phyto-chemicals regulate DNA and prevent cancer. Broccoli has been shown to protect the heart. Fermented cabbage is a source of good bacteria needed for a healthy gut that promotes weight-loss.

Mainly for health reasons, avoid soy products apart from a few non-GMO fermented products which are known for their health benefits. Also avoid wheat gluten which may be used in low-carb foods. When you give up bread, you shouldn't eat any part of it. Beware of BPA-lined cans. If possible, use naturally BPA-free packaging like glass jars or make your own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health effects such as impaired thyroid function and cancer. Other additives to avoid: carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products) and sulfites (e.g. in dried fruits, gelatin).
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.
You work out for a few months and get in shape and fall back to the old habits because you were not conditioned mentally, only physically. Physical fitness is only a part of journey, fitness is over 75% percent mental. Gyms, nutritionists, and personal trainers give most people a temporary Band-Aid but never address the actual issue. The 3-Week Ketogenic Diet includes secret mindset strategies to make your journey so much easier.
Hi Viola, Sorry you had issues with the cheesecake. Did you use the exact same ingredients? Did you check the video? I’d be happy to help troubleshoot if you can point to where it went differently for you. As for cracking, this is likely due to either drastic temperature changes or over-baking. Check the tips in the post above. Finally, instructions for the raspberry sauce are in the recipe notes on the recipe card.
Hi Kathryn, Erythritol works differently than sorbitol. Erythritol gets absorbed in the small intestine but poorly metabolized. Sorbitol does not get absorbed and passes to the large intestine where it causes stomach discomfort and gastrointestinal issues. So, most people don’t have that issue with erythritol. Monk fruit would not increase net carbs so you could use either one, but the powdered version does have erythritol in it also.

The typical carb count in nuts and seeds is about 12.6 grams for every 28 grams at the highest and 3.5 grams for every 28 grams at the lowest. You’re probably thinking: that’s pretty high, but most of this carbohydrate content comes in the form of fiber, which body cannot digest. It passes through your intestines without being digested and goes into bulking up your stool for easier passage when you answer Mother Nature’s Call.


Just wanted to say thank you! I followed this recipe and if you would’ve served me this at a restaurant I wouldn’t know the difference between this and regular cheesecake! Some minor changes I did only because of the ingredients I had available were to use coconut flour vs almond flour, stevia packs (converted) vs. erythritol for both crust and batter, and just a small amount of almond milk to get the right consistency for the crust. For anyone who may need it, for every cup of almond flour I substituted 1/4 cup (or 2 ounces weighed) of coconut flour. Along with the almond milk, I increased the amount of butter used by about 1 tbsp since coconut flour really sucks up moisture. After that, I followed everything else listed including directions and was not disappointed. Although I used an incorrect pan type(only 2inch high 9inch solid baking pan) so I wasn’t the prettiest cheesecake, it was still delicious which is honestly all I cared about. I might also add that this is the first time I’ve ever baked cheesecake (or any type of baking) of any type, so for anyone who might think it’s difficult, give it a try!
A lot of people will argue that eating cheese on a ketogenic diet is harmful. The assumption that by eating cheese you are prone to taking in additional carbs, which is not 100% true. Yes, cheese does contains carbs so as long as you don’t go over the carb limit, you’ll be good. The thing to be concerned about is most individuals have a sensitivity to dairy products (and don’t know it), due to the casein in them. So if you have dietary sensitivity to it, avoid it (many people who suffer from a keto diet stall should cut out cheese). Cheese can be a great source of fat soluble vitamins. Eaten in moderation therefore, cheese is ok.
Even after irradiation (the industry standard sterilization process that also destroys any antioxidants and health benefits), spices and herbs can spoil in your home, and often harbor aggressive mold toxins. To spice up your dishes the Bulletproof way, use high-quality, fresh or recently opened herbs and spices. Spices with especially high mold toxin risk include black pepper, powdered garlic, nutmeg, and paprika. Apple cider vinegar is the only vinegar permitted in the Bulletproof diet, as other vinegars and yeasts introduce toxins, and promote yeast growth in your gut.
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.
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.
You can receive the FULL benefit of the 3-Week Ketogenic Diet without adding any exercise during the 3-weeks you'll be following the plan. If you choose to incorporate at least an hour of metabolic exercise during the week using my personal-trainer guided exercise videos, you'll see up to THREE times the results. Exercise contributes to hormonal balance, blood sugar stability, and lean muscle growth.
Hi Liz, As far as the Swerve goes, most online calculators don’t subtract sugar alcohols when showing net carbs, so that may be the issue. Regarding the butter, all butter is keto approved (as long as it’s real butter). 🙂 If you calculated by hand, then let me know which ingredient is showing a lot of carbs for you and I can help determine what was off. The few net carbs in the recipe come from almond flour and cream cheese. The brands of pantry ingredients I use are linked in the recipe card (pink links). I use Kerrygold for the butter and Philadelphia for the cream cheese.
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.
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