Mushrooms aren’t really a vegetable, they have a kingdom all of their own! The fungi kingdom represents over 5 million different species. Technically, mushrooms are considered to be closer to animals than plants. Edible mushrooms are rich in compounds which boost the immune system. There are loads of new varies becoming readily available in supermarkets, from button, field and shitake to oyster, reishi, and many more. They soak up flavors and add a meaty texture to dishes, they contain very little carb so can be enjoyed in abundance on keto.
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.”
Dehydrated fruit. When fruit is dehydrated, the moisture is removed. This process makes dehydrated fruit more nutrient dense than its fresh counterpart and ensures higher carb and sugar count by weight. Take apricots for example. In 100 grams of raw apricot, there are 9 grams of net carbohydrates. But in 100 grams of dehydrated apricot, the net carb count skyrockets to 82 grams of net carbs. Pretty significant difference, and you’ll see the same thing with plums vs. prunes, raisins, cran-raisins, and all the other dried variety of fruits.  
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.
Oleuropein has been shown to produce numerous anti-oxidant, anti-inflammatory, anti-cancer, anti-viral and anti-bacterial benefits. Olive consumption increases glutathione production in the cardiovascular system and helps to prevent cancer cell growth throughout the body. (34, 33)  Olives and olive oil are great foods to eat on a ketogenic diet.  I like the pitted Kalamata olives here
When trying to shift from a high carb diet to a ketogenic diet, cravings can definitely get strong. It’s always best to try to clean house before you start so that you don’t have food around you that can lead to cravings. We recommend that when switching to keto, you restrict using sweeteners completely for the first 30 days. It normally leads to breaking sugar addiction and ultimately not having cravings.
With the higher levels of antioxidants found in matcha tea, this smoothie is guaranteed to get your day off to a healthy start! It is thickened with chia seeds and would make a lovely refreshing drink for breakfast. Some green smoothies can be quite a vibrant color, but this one is a more gentle shade, so not as off-putting for green smoothie novices!
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!
I had the exact same issue! I even went back and entered the ingredients manually thinking something had transferred incorrectly. I freaked out when I saw the carbs! As wonderful as it is, I think I will forgo it again until I find out what is going on. I have seen where the carbs from Swerve aren’t counted? I don’t understand that. Please explain so I can understand why! I’m struggling here. 🙁
Peanuts are technically a legume, not a nut. However, I find them to be a delicious keto snack, especially peanut butter. Peanut butter is one of the easiest things for me to overconsume, personally. The carb count of peanuts is on the higher end, so it’s important to watch the serving size if your goal is to stick to keto. My suggestion is to always measure out a serving of peanuts or peanut butter before consuming.
If you didn’t already hear all the buzz surrounding going keto, now’s the time to get familiarized with the trend. The ketogenic diet, or keto for short, is centered around eating high fat, moderate protein, and super-low-carb foods so that your body begins burning through your fat stores rather than glucose for energy. Essentially, you eat loads of fat from foods such as cheese, bacon, and coconut oil—and get lean! (Psst: it’s also how Kourtney Kardashian and Halle Berry keep trim and toned.)
My reason for starting Keto was two-fold. First and foremost I desperately wanted to lose weight, but I also wanted to get off all the medication I was on for T2 Diabetes and high blood pressure.  The reason I stay Keto is to keep the weight off of course and to stay off medication, but also I want overall health and well being. I want to stay energized, be strong, and be as chemical and preservative free as possible.
Whether you munch on them on their own or pair them with melt-in-your-mouth Havarti, Kalamata olives are one of our go-to snacks both on and off keto. Six plump olives boast just 35 calories and 130 milligrams of sodium, a low count to keep bloating at bay. Most of the fat content in olives is monounsaturated, and more specifically oleic acid, which has been linked to anti-inflammatory and heart-protective benefits.

Mushrooms aren’t really a vegetable, they have a kingdom all of their own! The fungi kingdom represents over 5 million different species. Technically, mushrooms are considered to be closer to animals than plants. Edible mushrooms are rich in compounds which boost the immune system. There are loads of new varies becoming readily available in supermarkets, from button, field and shitake to oyster, reishi, and many more. They soak up flavors and add a meaty texture to dishes, they contain very little carb so can be enjoyed in abundance on keto.

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How much is “enough protein,” and how does that translate into actual meat on your plate? U.S. dietary guidelines prescribe protein based on body weight (a minimum of 0.36 grams per pound of body weight, if you want to bust out your calculator). But that’s the minimum necessary to stay alive and prevent deficiency, not the right amount for optimal health or weight loss. The classic ketogenic diet has a ratio of 4:1 fat grams:(protein grams + carb grams), meaning that the diet would be less than 20% protein by weight (grams) and 10% protein by calories. People who want to put on muscle – or people who want to lose weight more easily – often eat closer to 30% protein by calories, which is probably fine and maybe even helpful for keto weight loss, since protein helps suppress hunger. It’s perfectly fine to eat on the low end – keto isn’t necessarily a high-protein diet – but there’s a big range of totally reasonable options.
However, grass-fed beef and bison are healthy. So, too, is virtually any animal that lives in its natural setting and feeds on its natural diet. When you eat a slice of grass-fed beef, you’re consuming the beneficial nutrients that the cow ate. This includes omega-3 fatty acids. And CLA, which is another healthy fatty acid. In fact, CLA may help reduce cancer.
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.
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.
Plus, many nuts are salted and may have been roasted in a tasty oil. That makes them really enticing and can lead to overeating or binging on them, which can cause weight gain as well as kick you out of nutritional ketosis. With that in mind, if you find yourself feeling out of control around nuts, you might be better off staying away from them altogether.
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.

Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc).
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.
Haven’t heard of The ketogenic diet (often called keto)?  It’s a very low-carb, high-fat diet that shares similarities to paleo, Whole30, and Atkins. It involves drastically reducing carbohydrate intake, and replacing it with fat. When your body switches to burning fat for its primary fuel source, that’s when you hit ketosis. While on the Keto diet you’re supposed to get at least 70 percent of your calories from fat, 15 to 25 percent from protein, and 10 percent from carbohydrates. You’re supposed to avoid all grains, legumes, root vegetables, fruit, (except berries) and sugar.
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.
Sea vegetables are another rich source of green-nutrition and are a very low carb vegetable. Seaweed is also a good source of iodine, essential for thyroid hormone production. Used in sheets it can make a great practical alternative to bread, rolled into a tube like sandwich. Algae is also a potent antioxidant protects us from various diseases. Sea vegetables are anti-cancer, anti-coagulant (reducing the risk of stroke) and antioxidant. You can eat plenty of seaweed on keto and it’s also high in sea salt.
I am slightly (?) confused—in the article you use phrases such as “the low carb yogurt theory”–it can be assumed–expect approximately–The actual number of carbs has been proven– Theory, assumed, expect, and “has been proven” just seem to be at odds with each other…I’ve given up Yogurt while on a keto diet and miss it. How are these claims substantiated? Appreciate any assistance you can provide..Brian Jamieson
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?
A handful of berries can be a delicious sweet treat and enjoyed as is to help keep carb consumption low. For an occasional indulgence, you can also top it with a dollop of full-fat whipped cream or unsweetened Greek yogurt. You can also combine about half a cup of fruit with non-starchy veggies, collagen and coconut milk and blend to make a keto fruit smoothie. Bump up the benefits even more by adding MCT oil, bone broth or a dash of healing herbs and spices to finish it off.

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.
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.

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.
Thanks for the fabulous recipe. This cheesecake had the perfect texture and taste. I used granular Swerve in the crust and powdered Swerve in the filling. It cracked upon cooling (I placed on a wire rack immediately so maybe this contributed to cooling too quickly?) but honestly, small problem when it tastes this good. Smothered it in raspberry sauce and it didn’t matter how it looked! I will be making this regularly.
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.
Avoid meat with condiments. Because, even if you’re enjoying a 4th of July barbecue with grass-fed burgers, a dollop of ketchup might be all it takes to kick you out of ketosis. (Depending on many factors, you may need to limit your total net carbs to 25-50 grams per day to stay in ketosis.) So, enhance your meats with natural spices and herbs instead.
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Eggs are also acceptable for you to eat on keto. The best part is that you don’t have to forgo the yolks, like many diets might require you to do. You can enjoy both the egg whites and the egg yolks when preparing your morning omelet. With only one gram of net carbs for each egg, you won’t have to feel guilty about having them as part of your diet.
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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