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.
Spices have carbs in them, so make sure you are adding them to your counts. Sea salt is preferred over table salt, as it is usually mixed with powdered dextrose. Most pre-made spice mixes will have sugars added to them, so make sure you read the nutrition label beforehand to make sure you know what’s inside. If you have the choice, never include added sugar into your spice blends or food.
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.
When consumed in moderation, the high fiber content of nuts and seeds can curb your appetite helping you to avoid excess calorie intake. The healthy fats and antioxidants in nuts is credited with providing the anti-inflammatory activities responsible for regulating lipid concentrations, preventing against depression, Alzheimer’s disease and other cognitive disorders (59).
This recipe gives you one of the creamiest smoothies ever because it uses low-carb coconut yogurt and avocado. The flavor of the chocolate comes through really well, so this Keto drink would go down really well with the younger members of the family and can be a great way to get them off to a good start in the morning. The avocado adds healthy fats to the smoothie, so you will find it is filling too!

If you like smoothies but don’t fancy the banana-based ones as they can contain extra sugars, then a coconut yogurt-based one can solve the problem! With the natural sweetness of the berries, this drink makes a fresh and fruity start to the day or a lovely refreshing Paleo-friendly snack. This recipe could also be used to make a frozen yogurt dessert!


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!
I made this and it was awesome! I made it without a crust, NY style. I think I did not add enough sugar substitute (I used a monk fruit sweetener) but it was still amazing. It’s cheesecake – plain and simple. I also bought some sugar free strawberry preserves (I bought Polaner brand) and put the preserves on top. I am down about 10 pounds in a little more than 2 weeks. I found it impossible at my age to lose weight without going into ketosis. I just cannot believe that I can eat like this, not be hungry, not pay a lot of money to some commercial outfit to help me lose weight, and still lose weight. Thank you for this recipe!

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.
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.
Hi! Let me start by saying THANK YOU!!! This cheesecake is beyond my expectations! I have made two so far, keeping the portions in my freezer. It is now a staple in my house. So, was going to bake this morning, but I don’t have enough erythritol to make the cake filling. Panic set in, I just went to 3 local stores (one being a health food) can’t find it. I ordered it from Amazon (great price) but it won’t be here until the end of Sept. I can’t make it that long ;-). However, i have liquid Stevia but can’t figure out how or if I can convert the 1 1/4 c of eryth. needed. Can you advice me? Thank you!!

In compliance with the FTC guidelines, please assume the following about links and posts on this site: Many of the links on DrJockers.com are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you. If I post an affiliate link to a product, it is something that I personally use, support and would recommend without an affiliate link. Learn More
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.
In compliance with the FTC guidelines, please assume the following about links and posts on this site: Many of the links on DrJockers.com are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you. If I post an affiliate link to a product, it is something that I personally use, support and would recommend without an affiliate link. Learn More
Although there are plenty of low-carb fruits out there, not all types of fruit can fit into a ketogenic diet. In particular, dried fruits and fruit juices pack a concentrated amount of sugar and carbs into each serving and should be avoided altogether when cutting carbs to reach ketosis. Fruits canned in syrup may also be higher in sugar, which can quickly drive up calorie and carb consumption and hinder your progress.
Oatmeal is something we all miss when it starts to get cold outside, but it is filled with carbs. You can easily make your own oatmeal by following one of the many recipes online. Or, if you’d like a different twist on oatmeal, give our Cinnamon Roll Oatmeal a try. Using what you might think are strange ingredients (cue cauliflower), you get an absolutely delicious faux oatmeal.
Nutrients often work synergistically in nature. For this reason, when the monounsaturated fats in avocados are paired with foods containing lycopene and beta-carotene they can actually increase the absorption of these antioxidants into the body. Monounsaturated fats also significantly decrease cholesterol and triglyceride levels (23).  Avocados are one of the amazing ketogenic foods I eat every day!
We love cheese’s creamy and smooth texture, but when you need a little crunch, it’s Whisps to the rescue! The crispy snack is made with 100 percent real cheese and is baked until it boasts a cracker-like texture and crunch. When you’re avoiding saltines, grab these low-carb thins and use them as a base for other fat-filled toppings such as jerky bits or avocado.
Carminative herbs like garlic and ginger add a pungent aroma to meals which is important for stimulating the flow of gastric juices in the stomach. Their natural oils increase bile flow so consider adding crushed garlic to your high fat meals and enjoy the smells circulating the kitchen. They are also high in vitamins A, polyphenols, amino acids and phytosterols. (3)

Regarding cooking time, unfortunately it sounds like it might have been in the oven for too long. Cheesecake, like all custards, does not fully set in the oven. Please check the instructions – it should still be jiggly when you remove it from the oven. The cheesecake will finish setting when refrigerating for multiple hours after baking. If you keep cooking it longer than it should, it will be dry, crumbly, and likely develop cracks.
Just when you thought your midnight-snacking of shredded cheese could be considered a healthy habit thanks to keto… (You kid, you knew it was too good to be true all along.) Cheese in general is not recommended on clean keto or the Bulletproof Diet. Dairy proteins are among the worst offenders for allergies and inflammation. If your body doesn’t like casein, your immune system will attack every time you eat it. The reaction may be subtle and chronic, or it could trigger an autoimmune flare-up and other inflammatory conditions. Cheese also harbors tons of toxic mold from the animal’s diet.[11]
Yes, specifically these are geared to help me get in my daily fuel from fats without having to resort to something with more carbs or more protein than my body needs. My fiance said that these taste a lot like fancy yogurt to him but thicker, which he loves. It is like a really dense custardy mousse, which works for both of us. And he normally can't tolerate the sour cream in any form, but I guess pouring into the still warm dissolved gelatin nullifies whatever processing agent he's sensitive too. The fat count here is what makes this such an amazingly satisfying treat, and yogurt usually isn't kind to my stomach, but I imagine you could use the yogurt, as long as you are using full fat yogurt... Too much protein turns to sugar in the bloodstream, and that's something I am trying to avoid. I like the gelatin added for joint support.

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.
The problem with some meats when you’re on Keto is that they are too lean. That means, even though it’s low in carbs, some meat has too much protein and not enough fat. That doesn’t mean you can’t have those meats. It just means you’ll need to be careful not to go over your protein macro. And if there isn’t enough fat in the meat you eat, then you will want to pick up some extra, healthy fat somewhere else.
To make this Tasty Cheese Shelled Keto Chicken Quesadillas, your preheat oven to 400 F. Then, cover a pizza pan with Parchment Paper (NOT wax paper). Mix the Cheeses together, then evenly spread them over the parchment paper (in a circle shape). Bake the cheese shell for 5 minutes. Pour off any extra oil as soon as it comes out of the oven. Then, place the chicken over half of the cheese shell.  Add the sliced peppers, diced tomato and the chopped green onion. Fold the Cheese shell in half over the chicken and veggies. Press it firmly, then return it to the oven for another 4- 5 minutes. Serve with sour cream, salsa and guacamole. Garnish with chopped fresh basil, parsley or cilantro.
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. 

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[*].
So I made the recipe for 16 slices. That was the default, but there was enough filling for two of the pies and only enough crust for one pie. I tried to adjust it to just 8 slices before I made the recipe but the amounts were really dumb. The amounts were in decimals for cups instead of fractions and weird amounts for tablespoons like 0.5 tablespoon, etc.
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.
Time to address the elephant in the room. Rhubarb is not a fruit. Or at least, rhubarb fails the eye test at first glance. It looks like red celery. When raw, it feels like celery. Hard, bitter, fibrous, and about as enjoyable as a spoonful of cough syrup. Except, that’s not rhubarb at all. Rhubarb measures like a vegetable but tastes like a fruit. It cooks like a fruit and fits the sweet profile you may be craving on a Tuesday night. Reduce 4 ounces of chopped rhubarb with 4 ounces of strawberries, and you have sweet fruit topping that barely skims 9 grams of net carbs, or roughly 4.5 net carbs per serving.
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.
If you're still not sure what to do, or you're a keto veteran and you're looking for some help, you should check out our coaching program. Ketovangelist coaches live keto all day, every day. We keep up to date on the latest science, too. But more importantly, we focus on your goals to help you achieve success in your keto journey. It's always better to have someone in your corner, guiding you along. So if you're ready for success, sign up for a coach today.

I made this because we are on a strict low carb diet and it is extremely hard to find satisfying snacks or desserts. OMG this is some good cheesecake!!! I used xylitol and tweaked the recipe just a little, I added a little more vanilla, a pinch of salt to the filling and the crust, I also added a bit of lime juice instead of lemon. We felt guilty after eating it because it just does not taste like a “diet” cheesecake. My only complaint is that it did not set completely solid so it’s a little more soft and creamy than I prefer. I think I need to adjust the temp on my oven so I can cook it longer next time. This will be my go to cheesecake recipe from now on.

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.


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.
×