Believe it or not, though, there are some fruits you can still incorporate into a keto meal plan with a little strategy. “In order to stay in the altered metabolic state of ketosis, most people will only be able to consume 20 to 50 grams of net carbs per day,” says Ginger Hultin, R.D., spokesperson for the Academy of Nutrition and Dietetics. That means you’ll have to carefully portion out and track your fruit intake to make sure it fits into your total carb allowance for the day. “An apple, for example, contains about 20 grams of net carbs, so eating just one could max out all of your carbohydrates for the day,” she explains.
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.
Nuts are versatile and have tons of uses in a ketogenic diet besides snack. There is a nut butter, oil, or flour version of almost any nut. They are a great tool to help you stay on track if you choose to include them in your diet. I like to enjoy nuts and nut butter on occasion, especially the ones that are highest in fat, like pili nuts. I rarely use nut oils (with the exception of coconut oil, which isn’t really a nut anyway) because they can be very expensive, but nut flours are great to use in baking.
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. 

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!
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!
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.
Because the body turns the fat into energy after its carbohydrate stores are depleted, the ketogenic diet has potential weight loss benefits. Research has shown that fats and proteins are the most satiating, while carbohydrates are the least. Because you feel full longer after eating fats and proteins, you reduce the number of calories you eat overall.
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?

The name "ketogenic" comes from ketosis. At its most basic level, ketosis is the body's process of turning fat into energy. When your body's carbohydrate stores are low, you convert stored fat into ketones, which supply energy to the body. A ketogenic diet stresses the consumption of natural fats and protein—such as meat, fish, and poultry—while limiting carbohydrates. This maintains ketosis over a sustained period of time.
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.
These taste so freaking good. I used this filling and the crust/baking directions from the pina colada cheesecake cupcake recipe. The only thing I would change is to make sure to include directions to beat the eggs into the cream cheese/sweetener mixture on the lowest speed to avoid getting air bubbles in there!!! I beat them too fast and ended up with cheesecakes that puffed way up in the oven and the deflated when they cooled and it made the texture a little off. Planning on making them again sometime because they seriously taste amazing and were pretty easy, just sucks because I was making these for graduation and made 2.5 dozen and none turned out right 🙁
Just wanted to say thank you! I followed this recipe and if you would’ve served me this at a restaurant I wouldn’t know the difference between this and regular cheesecake! Some minor changes I did only because of the ingredients I had available were to use coconut flour vs almond flour, stevia packs (converted) vs. erythritol for both crust and batter, and just a small amount of almond milk to get the right consistency for the crust. For anyone who may need it, for every cup of almond flour I substituted 1/4 cup (or 2 ounces weighed) of coconut flour. Along with the almond milk, I increased the amount of butter used by about 1 tbsp since coconut flour really sucks up moisture. After that, I followed everything else listed including directions and was not disappointed. Although I used an incorrect pan type(only 2inch high 9inch solid baking pan) so I wasn’t the prettiest cheesecake, it was still delicious which is honestly all I cared about. I might also add that this is the first time I’ve ever baked cheesecake (or any type of baking) of any type, so for anyone who might think it’s difficult, give it a try!

Consuming a higher amount of fat is important on a ketogenic diet, and getting a variety of different fats is recommended.  I often get asked about potential snacks that someone can consume on the go.  As a source of primarily unsaturated (polyunsaturated and monounsaturated) fats, nuts and seeds can be a great choice to include in your daily menu.


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! 

One of the best things about being on the keto diet is the emphasis on consuming good fats. In my case, that means indulging in nuts whenever I need a quick pick-me-up. However, it's important to note that not all nuts are created equal when you're on the keto diet. Since the emphasis with keto focuses on low carbs and high fats, you have to keep an eye on serving sizes as well as knowing which nuts bring the most bang for your buck as far as fats are concerned. (Say goodbye to peanuts.)
Why Greek yogurt? Well, if you are not on an absolutely zero-carb diet and don’t mind some dairy, either, you must admit that Greek yogurt is one of the most enjoyable snacks out there. Moreover, it is supposed to be full of the good little guys that help the gut remain healthy. Other than that, it is a soft and fluffy alternative to cream cheese. While I don’t mind the cheese, I do find it can mess with me if I eat too much of it. Besides, I’ve seen people complaining they hated cream cheese pancakes and wanted an alternative. Hopefully, this recipe comes in handy for some of them.
If you can’t find Carb Master milk at your local grocery store, you can easily substitute another dairy option. When selecting an alternative source for your keto yogurt, remember that keto dairy should be organic, grass fed and high-fat. Avoid 1% and 2% dairy products, which are typically loaded with carbohydrates. Instead, select raw milk, heavy cream or heavy whipping cream.
Biggest grey area in the world of keto. Coffee is engraved in our culture right from birth and it is very hard to let go of. So is it safe to drink coffee on a ketogenic diet? Is it ideal? The answer is yes, let me explain. Most people refrain from taking coffee while on a keto diet but there is no evidence to show that it is harmful or damaging to the dietary effects of keto. However, and this is very important for even those not on keto, the effects of too much caffeine or any other stimulant are usually very volatile. Stimulants work by inhibiting the action of ‘depressant’ hormones in the body such as serotonin, dopamine and norepinephrine. However when taken regularly and in large amounts they stimulate the action of those hormones. Long term consumption and these hormones can get fatigued among other issues. At this level of high intake of caffeine – it will affect your keto adaptation. So a cup a day will not hurt your success with keto.
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.
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
You can still get a super crisp crust on chicken while keeping it moist and juicy on the inside. There are a few ways to do this, but the best method we’ve found is by grinding up pork rinds in the food processor and adding parmesan cheese to the mix. This will result in a fantastic crust all the way around your chicken, giving you the perfect keto fried chicken.
This is the best Cheesecake I have had that is low carb! I make it alot and take it to dinners and it is always a hit! I make the fruity sauce for it out of whatever I have that is frozen. Blueberries, strawberries, all have tasted wonderful and are so easy! Thank you so much for this recipe. So far I have enjoyed all of the recipes I have made from this site. I am a huge fan!
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.
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.
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.
These taste so freaking good. I used this filling and the crust/baking directions from the pina colada cheesecake cupcake recipe. The only thing I would change is to make sure to include directions to beat the eggs into the cream cheese/sweetener mixture on the lowest speed to avoid getting air bubbles in there!!! I beat them too fast and ended up with cheesecakes that puffed way up in the oven and the deflated when they cooled and it made the texture a little off. Planning on making them again sometime because they seriously taste amazing and were pretty easy, just sucks because I was making these for graduation and made 2.5 dozen and none turned out right 🙁 

I’ve made this before for my husband’s birthday a few weeks ago and it was a huge hit! I’m wanting to make it again but realized that I’m out of vanilla extract for this time around. I have coffee, lemon, cinnamon, and peppermint extracts. What would you recommend as a vanilla extract substitute? I’m out of almond extract too.. How much to use also?

Coconut offers nutritional and medicinal properties from its fatty acid content. This means that every time you use ingredients such as coconut oil or coconut milk, you're obtaining a ton of beneficial nutrients while still adhering to your ketogenic diet. Coconut products are some of the easiest ingredients to integrate into smoothies, stews and soups. Just make sure there aren't any added sugars in any of the coconut products you use.


I make my own coconut milk yogurt. Easy, bring to a boil, add plain gelatin, let cool down to add culture (I use a small tub of Coyo plain), place in a an electric yogurt maker for 12 hours. When removing from maker I add stevia to sweeten, then put in jars into the fridge. It thickens up nice, like greek yogurt. Much cheaper than the store bought Coyo.
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)

There are loads more above low carbohydrate vegetables you can enjoy. Typically the low carb vegetables are those which are grown above the ground. Vegetables which grow below the ground are usually energy stores for the plants so are packed with carb. You need to be very careful with below ground veg on keto, most of them are off the keto menu. Check out our recipe database for some tasty ideas to get your fill of low carb vegetables.

There are quite a few flours out there made from nuts and seeds that can be used to substitute wheat flour. Gravies, sauces, low carb baked goods… it’s absolutely insane how creative people have gotten with low carb flours. Breads, cookies, you name it. I would recommend sticking to whole foods and wait to venture into baked goods territory. Get comfortable with what you can and can’t eat, get into ketosis, and then start experimenting with ketofied versions of your favorite foods.
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.
This is a great article!! I love pecans, walnuts, macadamia and Brazil nuts. Moderation is definitely the key. I don't think I could ever cut them out completely, and so glad this article backs up my thoughts about them. It's also nice to hear a good word about flax! For a few months now I've read nothing but bad about it and though I have some I've avoided using it. Now I think I will start adding it back in! Thanks for all this research!!
Keep in mind that all nuts contain lots of fat and calories (plus some protein and minerals) – they are very nutritious. Eating nuts is fine if you’re doing so when you’re hungry and need energy. But if you’re just snacking on them between meals – without being hungry – because the nuts taste good or because you’re bored, then you’re adding tons of fat that you don’t need.
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. 

The keto diet has become one of the most popular recent health trends. Short for “ketogenic diet,” the keto diet is all about minimizing your carbs and upping your fats. After a few days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. At this point, your body starts burning fat for more energy.
For those looking for something just a little closer to real sugar, you can use Xylitol. It cooks and tastes very similar to sugar, but it has a slight glycemic impact (13 vs. 100 for sugar). It is great, but please keep in mind that it is very toxic to animals and it will raise insulin levels slightly. These are the two most cited reasons for not using Xylitol.
This cheesecake tastes amazing! I made it for the first time yesterday, and the hardest part was waiting for it to cool. I did modify the recipe slightly; I only used 20 ounces (2 1/2 packs) of cream cheese just because I was mixing them one block at a time and it seemed to be plenty enough for the entire cheesecake at 2 1/2. I then used half of the batter to make the cheesecake in a pie plate and used the other half to make 24 mini crustless cheesecakes. I still used the same amount of sweetener for the filling because I like my cheesecake on the sweeter side. I loved the crust as well. I made a strawberry topping and it tasted very similar to a cheesecake biscuit with jelly. The next time I can get my hands on dairy-free cream cheese, I will make it with that. I will definitely be making this for my next family gathering. Thanks so much for the delicious recipe!
Hi there, I haven’t tried this recipe with xylitol or stevia, but either one should work. For the xylitol, you can use almost the same amount as the erythritol, maybe just scant measuring cups. (Xylitol is just slightly sweeter than erythritol.) For the stevia, it will depend on the brand, because some are more concentrated than others. I have a sweetener conversion chart here that you can use, which include xylitol and several brands of stevia. If you use a granulated sweetener like xylitol in the filling, run it through a food processor or high-power blender for a few minutes first, to make it powdered. By the way, it’s very thoughtful of you to make this cheesecake for your husband’s birthday! 🙂

Typically you want to stay away from any brands that use filler ingredients like maltodextrin and dextrose, or high glycemic sweeteners like maltitol. Many low-carb products that claim low net carbs usually use these sugar alcohols. Many candies that are “sugar-free” also use these sweeteners. Avoid them where possible. These specific sweeteners respond in our body in a similar way sugar does.
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