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.
Love all your information. Thank you for taking the time to share all your useful information. I do have a question about my recent start on my keto program. According to what I believe I am doing. I feel as though I am doing everything right. I keep track of my macros which come in under my allotted measurements. I drink my keto coffee, have meats eggs and fish that are allowed, have made certain snacks and keto bombs to keep in the freezer for those sweet attacks. However, I keep testing urin on the test strips and it is yet to show where I am in ketosis. I have literally not had one unhealthy carb in 2 weeks. The scale does show a 7 lb drop. But let’s be truthful that is water weight. I most of all I’m looking for indicators that I am in ketosis. I should also mention that I have not had any symptoms of ketosis flu either. I have read all your suggestions along with scouring the internet with hours and hours and hours of time spent reading. I do take my MCT oil a tablespoon a day in my Bulletproof Coffee. I do have to have my heavy cream and Splenda in my coffee in order for me to drink it. That is the only thing that I can think of. But I can’t see where that would completely not allow my body to get into ketosis. You are opinion would be greatly appreciated, thank you.
Walnuts are 65% fat, most of which is the polyunsaturated kind. In fact, walnuts contain more polyunsaturated fatty acids (PUFAs) than other nuts, particularly the brain-boosting omega-3 fatty acids that studies show we should eat more [7]. Unfortunately, omega-3s easily become rancid quickly. To prevent rancidity, keep walnuts in a cool, dry place or in the fridge.
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.

They also often have specific beneficial properties and are used traditionally both medicinally and in cooking. Cinnamon for example lowers blood sugar and suppresses appetite and protects against disease. Ginger is another potent herb which is an antioxidant and is anti-inflammatory. Capsaicin from hot peppers speeds up fat metabolism and reduces inflammation. Parsley is popular herb which removes heavy metals from the body and is packed with vitamins. Rosemary reduces inflammation in the brain treating headaches and boosting mental energy. Herbs and spices add color, flavor and novelty to keto meals. You can make the same dish taste totally different by adding a few fresh herbs.
Hi! Just wanted to say that I made this cheesecake for my boyfriend’s birthday and it was a hit! I used truvia baking blend because I didn’t have time to order the erythritol and it tasted great. I am not a baker so I was very impressed. Just spread some low carb icing on the top with a few fresh strawberries and done! Thanks so much for the recipe. I’d like to make it again but in cupcake form. I plan on using these ingredients but with the directions from your pina colada cheesecake cupcakes. Hope it turns out!
I stay away from any Greek yogurt with less than 10 % m.f. Lots of brands out there with +10% m.f., like Greek god, astro, Olympic, etc. If you can't find it in the grocery store, here's a tip I learned from a friend: get the highest percentage m.f. Greek yogurt you can find, then put it in a salad spinner and draw as much water out. The yogurt water is full of lactose (milk sugar). You will be left with a thicker yogurt that contains more fat (and protein) per portion, and less carbohydrates. You can then add heavy cream (+35% m.f. ) to thin out the strained yogurt to desired consistency or fat content.
When you have too much bad bacteria in your gut, you’ll usually suffer from uncomfortable digestive issues and other irritating symptoms such as bloating, constipation, candida overgrowth and bladder infections. To combat these unwanted side effects, rebalancing your gut bacteria levels is necessary so that you have a healthy mix of good and bad bacteria.

Hi Nanette, For this recipe I recommend a granulated sweetener in the crust and either powdered erythritol or powdered monk fruit in the filling. Pure stevia extract would be very concentrated and may change the end result. A stevia blend may work but the amount would vary depending on which one it is and what else is in it. You can check my sweetener conversion chart which can help if you look up the type you are using.


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.
So that spoon you are using looks rather large, I’m not sure I have one that large, much less 6 of them. Yo do hang them individually, right? Also I’m not sure I’ll have the counter space or cups to do 6 separately… am I understanding this right? Are there other ideas for the hanging part? Have you tried any taco shell molds or the racks? Just curious if these would work also?
This post may contain affiliate links to products we believe in, which means that even though it doesn’t cost you anything extra, The Keto Queens will receive a small amount of money from the sale of these items. Also, please know that nutritional information is provided as a courtesy calculated from the nutrition plugin API and we cannot guarantee its accuracy.
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!.
Keep an eye on your intake for nut or seed based foods, as they can be quite high in inflammatory omega 6’s. These include items like almonds, walnuts, pine nuts, sunflower oil and corn oil. Eating fatty fish and animal meat, keeping snacking to a minimum, and not over-indulging in dessert items that are dense in almond flour is usually enough to keep your omega’s at normal ranges.

This recipe is just amazing!!! Thank you for sharing! Quick question for you: I came up with 6 net carbs a serving (using Wellbee’s flour and taking all swerve carbs out if the equation). I see your nutrition facts list 3 but then a comment you wrote said 5. Any idea which it actually is for you and any guesses what the discrepancies could be?? Thanks again!

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.

I’ve made this recipe 5 times in the past 3 months. It’s super easy and scrumptiously delicious. Even if there were more than 3 net carbs/slice it is so worth it! Most of the people who I’ve served it to are not on a diet or not eating keto, but they’ve raved about it. Cheesecake Factory, eat your heart out. You got nothin’ compared to this cheesecake!


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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.

Thinking back about the times I kicked grains and sugar out of my life, I try to remember the very first sweet low-carb treat I got my hands dirty with. I am pretty sure it was keto pancakes. I even dare to think that keto or some kind of low-carb pancakes was the sweet “first-time” for most of us. Naturally, it is a treat that the majority of us used to enjoy relatively frequently in our high-carb times.
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.

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.”
Being rich in healthy oils makes these nuts particularly good for cardiovascular health [12]. Studies on macadamia oil show that it reduces inflammation and shrinks the size of fat cells [13]. This is helpful for people with obesity as inflammation and enlarged fat cells both make the disorder difficult to manage. Besides a perfect macros profile, macadamia nuts are also a good source of B vitamins, iron, manganese, and zinc.
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.
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.
In fact, once all our our reserved glucose/glycogen runs out after several days on a low-carb, keto diet, our bodies create compounds called ketone bodies (or ketones) from our own stored body fat, as well as from fats in our diet. In addition, researchers have discovered that ketones contain main benefits, such as fat loss, suppressing our appetites, boosting mental clarity and lowering the risk for a number of chronic diseases.
However, as easy as this may sound, the key to keeping your body in ketosis is to constantly pack your meals with fatty eats and stay as far away from carbs as you possibly can, which can get quite demanding—especially if you’re not prepared. To help you maintain this ethereal fat-burning state, we’ve rounded up 14 snacks you can grab on-the-go. These eats will keep you satiated with healthy fats and boast no more than five grams of net carbs.

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.
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.

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.
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