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?
Nuts are a great source of fat, and can be a great keto snack. However, it is easy to go overboard. Most nuts are calorically dense, so they can be easy to over-consume. On more than one occasion, I have found myself sitting next to the jar of nuts and “just having a few more”. Before I was aware, I had probably consumed 800 extra calories of nuts! Depending on your goals, consuming nuts in excess can hinder your progress. That’s not to say that nuts are off limits, though. Instead, portion out single servings beforehand. Avoid sitting down with the entire container. This goes for every other snack, but I feel that nuts are one of the easiest things to overeat.
Any suggestion to substitute cream cheese with something else (not dairy and keto-friendly)? I’ve decided to try this recipe using ghee instead of butter because it doesn’t hurt me, but it’s the only “dairy” that I tolerate (if perfectly clarified, of course… no lactose nor casein allowed for me). And I’ll omit the fruity topping, but I’m thinking to experiment with a home-made sugar free “coffee syrup” using powdered decaffeinated coffee, some kind of thickening (maybe gelatin) and powdered erythritol. Do you think it could be fine?
In order to save you time and money (from printing and shipping costs), instead of being mailed, The 3 Week Ketogenic Diet is provided to you as an instant download E-Book or e-books which you can read on your PC, Mac, iPad, iPhone, Android, Smartphone, Tablet or E-Reader. You can transfer it to as many devices as you like, and even print out pages.
This looks awesome and I’m going to try it. I’ve been doing “keto” since before it was called that. I fell off the wagon several years ago but have recently come back to the fold as it’s the only way of eating that works for me. Anyway I wanted to mention that when my kids were growing up I made yogurt often. And then when I started low carbing I decided to try making it with heavy cream and it worked! And it’s amazing. Obviously more work than this but try it!
If your diet is high in carbs, then your body will produce plenty of glucose, which is derived from the carbohydrates and used as an energy source, and insulin, which helps to transport the glucose around your body. In this case, the body will prefer the glucose as an energy source and ignore other alternatives, such as fats. The fats will be stored in fatty tissues in your body and contribute to your weight gain.
Alternative ways to obtain your sweet fix in a healthy, keto-friendly way can be to use sweet vegetables. For example, beets, which have a wide variety of health benefits, have only 5.5 grams of sugar per 2-inch beet and 7.8 grams of carbs. Kohlrabi is another vegetable considered to be sweet and it has just 3.5 grams of sugar and 8.4 grams of carbs per cup. You can easily sweeten these vegetables even more by using keto-friendly cooking methods or use them in smoothies.
If you have been struggling a bit with desserts that won’t break every rule of the keto way of life, here is the answer! Low-carb cheesecake can fill the void and let you enjoy your eating plan instead of missing out. This cheesecake is very, very rich, so you will probably find a small piece will satisfy your need for dessert. You can use toppings if you want to, but the plain vanilla taste is great as it is!
However, most nuts also contain antioxidants that protect against linoleic acid oxidation, so considering the small amount of nuts most people eat, this is probably not a huge problem for you to worry about. And if you are worried, then dehydrating soaked nuts at low temperatures can be useful in reducing the possibility of PUFA damage along with the levels of phytic acids in nuts.
I made this on Monday, let it sit in the fridge overnight and it was fabulous last night (Tuesday) and still fabulous tonight (Wednesday). My only minor issue was that the cream cheese didn’t seem to get smooth after blending and so after the cake sat and we ate it, you could taste the crumbles of cream cheese. When I started to bend the mixture (using hand mixer) I started off slow, then sped up the speed thinking that would help remove the clumps. But then I saw your note about not over-mixing because that would cause air pockets. I continued to blend but at a lower speed then just put it in the pan to bake..thinking maybe the clumps would sort themselves out while baking. What do you recommend for next time? Either way, it was fabulous! Thank you!!!

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.


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.
If you were drawn to the ketogenic diet because you were promised copious amounts of cheese,  no one would blame you. Cheese is delicious. However, “I’m on keto” does not mean you have carte blanche to eat three mozzarella cheese sticks plus a couple bites of cheddar followed by some shredded cheese eaten out of the bag in front of your fridge at midnight. It’s easy to fall into the trap of foods that are technically keto, but not good for optimizing your overall health. Like the aforementioned cheese. (And if you’re following the Bulletproof Diet or just want to feel like the most kickass version of yourself, it’s highly recommended to avoid cheese — more on that shortly.)
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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.
Just one area of concern for your Australian readers is advocating consumption of palm oil- 87% of world consumption is sourced by our nearby neighbours via deforestation in Malaysia and Indonesia- the equivalent 0f 300 football fields is cleared every hour. The near extinct Sumatran Orangutan will be forever in your debt if it is removed from the list.
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.
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.
Do you miss Quesadillas? If you do then you’re going to love this 6 Ingredient Keto Chicken Quesadilla Recipe. It’s so simple, yet so satisfying. I decided to replace the tortilla with a cheese shell  and it worked perfectly. The best part is, it’s so quick and easy to make. I used plain chicken but you could spice yours up with a little taco spice or buffalo sauce. You could even switch out the chicken for shredded pork, shredded or ground beef or grilled shrimp. You can also use a wide range of vegetables, like avocado, grilled zucchini, onion or mushrooms.
I made this on Monday, let it sit in the fridge overnight and it was fabulous last night (Tuesday) and still fabulous tonight (Wednesday). My only minor issue was that the cream cheese didn’t seem to get smooth after blending and so after the cake sat and we ate it, you could taste the crumbles of cream cheese. When I started to bend the mixture (using hand mixer) I started off slow, then sped up the speed thinking that would help remove the clumps. But then I saw your note about not over-mixing because that would cause air pockets. I continued to blend but at a lower speed then just put it in the pan to bake..thinking maybe the clumps would sort themselves out while baking. What do you recommend for next time? Either way, it was fabulous! Thank you!!!
Although excellent sources of fat, nuts add up quickly in protein and carbs, and are often inflammatory. Snack on fattier nuts such as macadamia nuts and pecans, but limit those high in inflammatory omega-6s, like peanuts and sunflower seeds. Only use nut flours (almond, coconut) in moderation, as they are packed with protein. To stay in ketosis, limit high-carb nuts like cashews, pistachios and chestnuts, and avoid most beans.
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.
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!
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.

So this means you don’t need to go around drizzling bacon fat on everything you eat. You definitely can if you have a burning desire to do so and it fits into your macros… but it’s not at all necessary. It’s actually pretty easy to get adequate amounts of fat in your diet without going out of your way to do so. Contrary to popular belief, fat bombs, bulletproof coffee and the like are not fundamental for a ketogenic diet. They can be nice treats or occasional meal replacements if you like them, but they are often calorie bombs you don’t need in addition to balanced keto meals. While you certainly want to eat fat on the keto diet, calories still matter.


YOU GUYS! Launching my new favorite product this week: our keto nut butter 😍🤤 _ Before I went on carnivore, I probably crushed 14 jars of this velvety smooth creation. _ This lovely jar is packed with raw macadamia nuts, cashews, coconut butter and MCT oil to get you all the healthy fats your little heart desires. _ We also are using REAL ground vanilla and sea salt in this bad boy. Check out the bottom of that jar for proof. _ EDIT: we sold out on Amazon! Head to perfectketo.com/nut-butter for more. _ Can’t wait to hear what you think! 🌰🥜🌰🥜
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.
While this roasted seaweed snack doesn’t pack in as much fat as many of the other picks on our list, we think it’s worth adding to your keto shopping cart. It’s low in calories, sodium, and has an impressive zero net carbs thanks to the fiber. Plus, the dried sea veggie is filled with fat-soluble vitamins and minerals such as iron, manganese, and copper to maintain overall health.
There’s actually a name for that way of eating: dirty keto. Instead of focusing on healthy fats like avocado and olive oil, it essentially allows for anything that fits within your daily allotment of carbs (usually around 20-50 grams). If the below foods are part of your ketogenic diet, then you’re not eating as clean as you think — and you’re definitely not eating Bulletproof. Keep reading to see which foods you should get rid of — and why.
Low carb vegetables and keto friendly fruits are packed with super-nutrition, but you can get an even bigger dose of health from some specialist plants known to boost your body. Called superfoods these plants have super-special gifts for mankind. While there is no strict definition but superfood, they are often exceptionally high in nutrition, with specific and potent medicinal qualities, aid weight loss and hormonal balance, reduce oxidation and are naturally anti-aging. They are often from harsh environments where they need to produce specific compounds in self defense.
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!
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.
Even though ketogenic diets have seen a surge in popularity in recent years, this type of diet has been around since the 1920s. Physicians used the science of ketosis to treat epilepsy; after the introduction of anti-epileptic drugs, the use of ketosis as a treatment declined dramatically. The diet has seen a rebirth over the past decade as researchers studied ketosis both as a weight loss solution and neurodegenerative disorder treatment.
This is one area where full keto and Bulletproof differ. Except for coconut, all nuts and legumes are suspect on the Bulletproof Diet and should be limited. All expose you to high amounts of omega-6s, inflammatory oxidized fats, mold toxins, and phytates (plant anti-nutrients). Peanuts are one of the main sources of mold toxins in our diets, and often trigger allergic responses with inflammatory polyunsaturated fats, lectins and histamines. The Bulletproof Diet also excludes all soy products due to their phytoestrogen content, which messes with your hormones and may promote cancer.
The Truvia Baking Blend would be easier to measure out. Since the Sweet Leaf powdered stevia is so concentrated, it may be difficult to measure out the right amount for the right amount of sweetness (especially for the crust, which doesn’t need a lot of sweetener). If you use the Truvia Baking Blend, you’ll need 4 1/2 tsp for the crust and 1/2 cup + 2 tbsp for the filling. For the filling, run the sweetener through a blender or food processor first to make it a powdered consistency – this will ensure a smoother texture in your cheesecake.

A word of warning: be very wary of “keto” or “low carb” versions of cakes, cookies, chocolate bars, candies, ice cream, and other sweets. They might maintain people’s cravings for a sugary taste, and can make you eat more than you need. They are often full of sugar alcohols – that can raise your blood sugar – and artificial sweeteners, whose health impacts are not yet known. Weight loss may also stall or slow. Learn more


All I can say is OMG! I made this earlier and because I ate too much at dinner, I thought I would just take a small bite and have proper size slice tomorrow. But, I was shocked at how good this was. I mean, shocked. So, being already stuffed from too much soup, I had to eat more cheesecake. Now I know what I’m having for breakfast, lunch and dinner tomorrow. Thank you, Maya, for being a recipe-making cooking genius!
According to many keto experts, the best fruits to eat on the keto diet are low-sugar and low-carb berries like raspberries, blackberries, and blueberries, while some fruits to absolutely avoid include pineapple, mangoes, and oranges. The overall consensus? Fruit should be eaten in moderation and according to their net carbs, which you can find more in-depth info on here.
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.

Meat products make up a big part of the keto diet, but experts stress the importance of choosing quality. "Since the keto diet is based a lot on animal proteins, it's important to buy organic poultry and grass-fed, organic beef," says Aimee Aristotelous, RD. "Not only do organic selections help with limiting environmental toxins, but grass-fed options of red meats even change the composition of fats." The result, she explains, is that your body is able to better absorb those healthy fats.
I’ve been googling how to make heavy cream keto yogurt in my instant pot and came across your post…..so much easier and so tasty and it really does satisfy my yogurt cravings. I used sugar free vanilla Torani syrup to sweeten it, a touch more heavy cream and then put a few tablespoons of warmed blueberries in and it was FANTASTIC. Great idea. Thank you!
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!

Nuts are best consumed soaked and slow-roasted, which is also referred to as “sprouting”. Nuts have naturally occurring anti-nutrients like phytic acid and lectins. They exist to protect the plant in nature and the phytic acids and lectins can prevent nutrient absorption. Soaking nuts will break down the phytic acid and lectins so our bodies can digest the nuts better and increase nutrient absorption. If you have digestive discomfort after eating nuts or seeds, try soaking and roasting the nuts. Phytic acid can cause inflammation and irritation in the gut. Removing the acid will make digestion easier.
Prior to your response, I did make a cheesecake, using your recipe for the filling (so delish, and I received all favorable comments on it). Due to the cost difference between almond and coconut flour, I did find a recipe similar to the one you shared in your response, 1/2 C melted butter (1 stick) whisked until fully blended with 2 eggs, 1/4 tsp salt and 1/2 tsp vanilla. Then slowly mix in 3/4 C sifted coconut flour. Kneaded for about a minute, adding coconut flour until not sticky. I simply then pressed crust into only the bottom portion of the springform pan, used a fork to punch multiple holes in it, then baked at 400° for 10 minutes. I let it fully cool before adding filling, then used your perfect instructions to bake the cheesecake. Love, love, love this recipe. I’m a happy Type-II Diabetic!
•  Next, our gross intestine is at least 7M long, very similar to herbivores, whereas the carnivores have a very short gross intestine which clears and cleanse quickly. Humans eat species inappropriate food, such as meat which lingers in the intestine for long time and putrefies simply because we are not equipped to digest it.  Not to mention the struggle to excrete and the horrible smell.
If you have a cow’s milk intolerance, you might find goat’s milk can be a good replacement as it is much easier to digest and won’t upset your system. This is a great recipe if you fancy trying goat’s milk yogurt and it can be used in all the ways you would use other yogurts. You will find that this one is rather thin, so if you like your yogurt thicker, strain the mixture through a cloth and the result will be much better.
Before I let you enjoy this quick and simple (but not just “another-one-out-there”) recipe, I’d like to point out that using full-fat Greek yogurt is important. Xanthan gum, on the other hand, can be an optional ingredient, but I do recommend using it. That way you higher the chances for the fluffy pancakes to gain just the right amount of firmness.
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 🙂

The beauty of The 3-Week Ketogenic Diet is that it's completely opposite of the majority of "lose-weight quick" weight loss scams. The 3-Week Ketogenic Diet focuses on FAT LOSS, not weight loss (the difference is explained in the Program Guide). You'll be eating anti-inflammatory foods that promote a healthy, a fast metabolism, and stimulates fat-burning hormones. You'll lose a lot of weight and inches in a short period of time and this time...you'll keep it off.

“The problem with the stated carbohydrate content on the packages of fermented food products arises because the government makes manufacturers count the carbohydrates of food “by difference.” That means they measure everything else including water and ash and fats and proteins. Then “by difference,” they assume everything else is carbohydrate. This works quite well for most foods including milk. However, to make yogurt, buttermilk and kefir, the milk is inoculated with the lactic acid bacteria. These bacteria use up almost all the milk sugar called “lactose” and convert it into lactic acid. It is this lactic acid which curds the milk and gives the taste to the product. Since these bacteria have “eaten” most of the milk sugar by the time you buy it (or make it yourself.) At the time you eat it, how can there be much carbohydrate left? It is the lactic acid which is counted as carbohydrate. Therefore, you can eat up to a half cup of plain yogurt, buttermilk, or kefir and only count 2 grams of carbohydrates (Dr. Goldberg has measured this in his own laboratory.) One cup will contain about 4 grams of carbohydrates. Daily consumption colonizes the intestine with these bacteria to handle small amounts of lactose in yogurt (or even sugar-free ice cream later.) “
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.
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That's why keto die-hards are notorious for eating plenty of bacon and cheese. However, if you're tired of eating the same bunless cheeseburger every night, there are plenty of meat-based fat sources you likely haven't tried. Get creative and make one of these five fatty cuts of meat for dinner. Of course, it's best not to go overboard and eat these for every meal–most dietitians recommend getting healthy fats from plant-based sources like nuts and avocado.
Hi Stephanie, Unfortunately coconut flour doesn’t work as a 1:1 replacement for almond flour, due to it’s moisture absorbing properties. So, you’d need a different crust if you want to use coconut flour. You could use the crust from my pina colada cheesecake cupcakes instead – just follow the instructions from that recipe for the crust, but press into the springform pan instead of cupcake liners. From there you can follow this regular cheesecake recipe the same way as written. Hope that helps!
Because you are using active ingredients in this recipe, it is important that you clean the equipment well before you start, but this can be done easily by soaking them in boiling water. This low-carb recipe uses live yogurt to start the culture process, and any plain one will do. Once the yogurt is ready you can serve it with berries or use it to make delicious creamy sauces.

This is an amazing and impressive dish to make and is full of the Indian spices we love! The chicken can be marinated overnight if you have time and you will find the flavors permeate the meat even better. This delicious low-carb recipe gives you quite a mild flavor without much heat, but if you like spicy Indian food, feel free to add in more cayenne till you get the heat you want!

I'm asking because I'm on keto diet and finding how to get as much fiber as possible.If I need at least 25g of fiber/day(WHO), and for example not to exceed 50g of net carbs/day on Keto the math is easy. I can technically eat only food with max. ratio 1g fibre to 2g net carb - it means approx. half of nuts & seeds you listed. But If I multiply the fibre content by 0.3 to have just soluble fibre, I can't eat almost no nuts & seeds 😊
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.
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.

I am on a ketogenic diet from last 9 days but no change in my weight.I also walk briskly for an hour on treadmill and cycle apart from some exercises.i take three meals in d day comprising of eggs (2)and cottage cheese in the morning with green tea with coconut milk,Red meat 2pieces or chicken with tomatoes or spinach cooked in olive oil in lunch and egg scramble and 1 piece of meat in evening.please suggest me what should I do to go into ketosis immediately
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