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.
While this particular recipe uses dairy, you can easily substitute one of the above alternatives to make your yogurt dairy-free. Simply follow the same fermentation process, combining the probiotic capsules and guar gum with your milk or heavy cream of choice. You could also choose to make your own almond milk (or other nut milk) by soaking almonds overnight and straining with a cheesecloth.
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.
Oh my god, they are freaking delish. I had to bake for 20 mins instead and theyre still pretty crumbly but the best thing I’ve made on Keto. I was so sure they’d taste weird because of the almond flour but they taste seriously great. Wouldn’t be bad to have a coconut version and instead of raspberry, just use cocoa powder in either the cookie or the cream cheese.
Yes, they're technically a fruit, but we think olives deserve a shout-out all of their own, since they're also a great source of healthy fats and are one of a few keto-approved packaged foods. Plus, they're a great source of antioxidants, will satisfy your craving for something salty, and are blissfully low-carb. “About a palm's worth only has 3 grams of net carbs,” Sarah Jadin, RD, told Health in a previous interview.

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.


When we constantly consume sugar, we release dopamine in our brain – creating an addiction and an increased tolerance. Over time you will have to eat larger and larger amounts of sugar to continue the dopamine secretion. Once our body is dependent on a chemical reaction in the brain, we can find that we’re craving things even when we’re not hungry.
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?

Maybe you remember that some years back, cottage cheese was a staple in everyone’s low-fat diet. If you could get past the texture, you probably purchased a 6 pack and forced yourself to swallow it down mid-day because you thought it was the secret to making those love handles disappear. I’m not saying you were wrong—but you weren’t completely right.

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.
What’s more breakfast-y than eggs? Don’t say cereal. These cottage cheese egg muffins are easy. It’s that fancy breakfast that you didn’t even have to try hard to make fancy. Make a quick bulk batch and take them on the go through the week. The best part is that you can mix it up and make minor adjustments to cater to every family members taste buds.
Berries are an excellent source of antioxidants and taste delicious in a keto dessert. A handful of these fruits is ok from a carb perspective but just once a day. Blackberries, blueberries, boysenberries, raspberries, strawberries and cranberries are keto friendly fruits. Topped with cream they make a lovely sweet and simple treat. Frozen with cream and blended up they make a natural and nutritious ice-cream! Another tasty and nutritious plant category are herbs and spices.
Oh my god, they are freaking delish. I had to bake for 20 mins instead and theyre still pretty crumbly but the best thing I’ve made on Keto. I was so sure they’d taste weird because of the almond flour but they taste seriously great. Wouldn’t be bad to have a coconut version and instead of raspberry, just use cocoa powder in either the cookie or the cream cheese.

Lemons are going to help your body become better at absorbing iron which, in turn, will allow your muscles to become stronger and possibly prevent osteoporosis when you are older. Healthy bones are going to help your joints stay healthier as well. Everything is connected in your body and when you improve one thing, you are only helping something else.
You can have almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, and pumpkin seeds. Chia seeds and flaxseeds can also be added to meals, such as a delicious smoothie. Both nuts and seeds are high in fiber, which are going to help you feel fuller longer and more satisfied overall. Nuts are also beneficial because they’ve been linked to a reduced risk of heart disease and other ailments. 
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!
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!
Processed meats, like hot dogs, deli meat and sausages, typically contain sulfites. “Sulfites are not healthy for anyone, they are carcinogenic and may be harmful to people with respiratory disorders,” Hunnes says. “Also, processed meats are carcinogenic (class I) according to the World Health Organization.” Beyond that, sulfites can cause certain vitamins — like folate, thiamine, and nicotinamide — in your food to break down more rapidly and you miss out on those nutrients.[8] Thiamine[9]and nicotinamide[10] have been shown to have powerful neuroprotective properties, and folic acid helps with DNA production. So, yeah, pretty important stuff.

I totally understand how you feel! 😊 But the truth is that most people can't do that... speaking from my own experience. When I started following a low-carb diet my palate was completely different to what it is now and I couldn't imagine skipping sweeteners, bread alternatives and other substitutes. They helped me transition into the way I eat now. These days I don't use any sweeteners - or just a small amount in occasional treats. I keep my diet very simple and often cook with just 5-10 ingredients.
Like all fads, it eventually passed, but not before reintroducing fat to the American diet. The post-Atkins decade saw the rise of good fats, a nonscientific subclass of fats that includes the unsaturated fats in avocado, fish, and coconut oil. More recently, the keto diet has come to reclaim even saturated fats. Adherents strive to keep their bodies in ketosis by eating a specific balance of macronutrients, or macros, made up of mostly fats, some protein, and very few carbs. To hit these macro goals, some go as far as dumping pats of grass-fed butter into their coffee.
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.
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!
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.
Along with nuts being extremely easy to consume in excess, they also have a high omega-6 content. Read my article about comparing omega-3 to omega-6 ratios to find out why we want a balanced ratio. In summary, the ideal omega-3 to omega-6 ratio is 1:4, but the average ratio is 1:20! An easy way to balance the ratio is to eliminate major sources of Omega-6 fatty acids from your diet. This could mean lowering nut consumption. Balancing omega-3 to omega-6 ratios is important for preventing inflammation, promoting proper nervous system function, and improving overall health. The omega-3 and omega-6 contents of nuts is represented in the following graph.
I know a man, 69 years old, that has had multiple knee surgeries. His knees are at the point where he can’t even run. If he takes a wrong step his knee give out on him. He always had a constant pain whenever he would stand up from sitting down. After being on a keto diet for a few weeks, his pain slowly started to go away. It became less and less until eventually there was no more pain.
It’s definitely not for everyone, lol! We prefer to focus on all the delicious, nutrient-dense real foods we can have instead of thinking about the foods we try to avoid. We’ve actually never felt restricted while living a keto lifestyle (take a look at our Recipes page and you’ll see what we mean). We noticed that when we nourish ourselves, our health improves and we feel better in so many different ways. We wish you success in whatever lifestyle works best for you!

Getting the adequate amount of fat required to send your body into ketosis is fairly easy. Common sources of keto-approved fat include salmon, avocados, and coconut oil. For example, you could throw a couple of tablespoons of coconut oil into your favorite smoothie. Or you could pull a keto classic and mix in a tablespoon of butter or coconut oil into your coffee. When going keto, make sure to drink lots of water, resist processed foods, track what you eat, and monitor your blood sugar levels.
Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here >
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!
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. 

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!
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.
Instead of adding sugar to your coffee, you can put a few drops of stevia in there to sweeten it up. Stevia is a great sweetener and won’t increase your blood sugar levels – so it’s a perfect way to sweeten your morning coffee. If you find stevia to have a bitter aftertaste, erythritol and monk fruit extract are two other keto-friendly sweeteners worth trying.
Hi Cindy, You’d need a sweetener to make cheesecake sweet. 🙂 I always recommend following doctor’s orders, but your husband may want to clarify on the different types of sweeteners with his doctor. They are not all the same. Erythritol typically gets absorbed but not metabolized, so it works differently than most sugar alcohols that tend to cause upset stomach and GI problems. Like I said, always go by what your doctor says, but no harm in asking for clarification.
This is delicious, but I am very confused by the macros. What sour cream are you using? I use full-fat (14%) sour cream, and it also has 2 carbs, but that’s per 2 tablespoon serving! That means 1/2 cup would be 8 carbs, and 180 calories just for the sour cream alone. I can’t imagine what kind of sour cream you have that would be only 1/4 of those numbers…can you please share? Thanks!

Likely the most informative “health email” that I have EVER received. So informative. Thank you for your generosity Dr. Jockers. You are an amazing doctor. I have been battling Ulcerative Colitis for 10 years and I always say that most doctors lack the most important “doctor quality” of all . . . compassion. However, Dr. Jockers, you are full of compassion. Thank you for the summit and this follow up email. I wish you peace, love and happiness.
Fitness is my passion. Exercising and nutrition are my passion. I love sharing my knowledge with others... so that they can live happier, healthier, and more fulfilled lives. You can find me publishing on health and nutrition over at altprotein.com. If I am not exploring the peaks and valleys of NH I am off traveling abroad, learning new ideas and practicing new wellness techniques.
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