Up until the 1940s, Americans ate a pretty high-fat diet. According to food historian Ann F. La Berge, most Americans in the North ate “meat stews, creamed tuna, meat loaf, corned beef and cabbage, [and] mashed potatoes with butter.” Americans in the South preferred (similarly high-fat) “ham hocks, fried chicken, country ham, [and] biscuits and cornbread with butter or gravy.”
Hi do you boil the heavy whipping cream 1st? I make SCD yogurt. specific carbohydrate diet.. and I add my own cultures which requires you to 1st boil the milk To kill off any bad bacterias then let it cool and add powdered enzymes then let it ferment for 24 hours so the enzymes can eat all the lactose making it lactose free. I was thinking of using whipping cream instead of milk but wasn’t sure about the boiling process?
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!

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.


You may need to trial a few kinds of cheese to find the best one that will bake to a crispy shell, and each one will vary considerably. I used a regular block of cheese, shredded/grated it, then cooked until I knew it would be crispy when cooled down. The first ones I tried when I was developing this, I discovered I hadn’t cooked them long enough to crisp up.
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.
Keto is a lot more than a big pile of bacon – you don’t even need to eat meat at every meal to get enough protein for keto. Eggs are a great staple protein source, and low-carb dairy foods like cheese can give you a boost in the protein department. Getting high-quality protein at every meal is a good practice in general, especially for weight loss, but it doesn’t take any more meat than most people normally eat at a serving.
Avoid adding high-glycemic sweeteners to either food and 5 ounces of both plain Greek yogurt and cottage cheese will have about 5 grams of carbs. Cottage cheese packs the stronger protein punch with 18 grams compared to 11 grams of protein in the yogurt (49, 50).  Because these are higher in protein and lower in fat they are not technically ketogenic foods and you must be careful not to over consume these.  As with any dairy, choose yogurt and cottage cheese sourced from grass-fed cows for maximum nutrition.

So easy to make! I used powdered monkfruit sweetener instead of the Erythritol. Just took it out from the oven, no cracks and is jiggly like it should be but it browned a bit on top. It also rose a lot so I am sure I overmixed it. It’s cooling on the counter right now before going in the fridge can’t wait to try it tomorrow. Next time I’ll be careful with the mixing and keep and eye on it instead of solely relying on the timer. Thanks Maya!

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.
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.
Today is the 3-year anniversary of Wholesome Yum! I am so humbled and grateful every single day that I get to do this. Thank you for being here… from the bottom of my heart! So to honor the anniversary of my little low carb recipe site (that maybe isn’t so little anymore?), I wanted to share with you one of my favorite low carb recipes. It’s not a celebratory cake or low carb dessert, but it’s a part of a popular low carb dinner staple… low carb tacos using keto cheese taco shells!
Your macro goals on the keto diet will focus on eating minimal amounts of carbs, adequate amounts of protein (enough to maintain your lean body mass), and the rest of your nutritional needs will be met with fat. This includes fat from your body and fat from your plate. If your goal is fat loss, the fat from your dietary fat intake will be limited a bit to create a calorie deficit so your body fat stores can be burned for energy. That’s the basis of most keto calculators!
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.

Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, all the dairy products, milk is difficult to digest, as it lacks the "good" bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs. Lastly, farmers in the United States use genetically engineered bovine growth hormone (rBGH). rBGH is injected to dairy cows to increase milk production. Opt for full-fat dairy labeled “NO rBGH”.
When you have too much bad bacteria in your gut, you’ll usually suffer from uncomfortable digestive issues and other irritating symptoms such as bloating, constipation, candida overgrowth and bladder infections. To combat these unwanted side effects, rebalancing your gut bacteria levels is necessary so that you have a healthy mix of good and bad bacteria.
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!

Thanks for your question. Yes, millet and quinoa are seeds; however, they are much higher in carbs than the seeds discussed in the article. Depending on your carb tolerance and goals, you might be able to include them in your diet in small amounts. But it's my understanding that they wouldn't provide any additional benefit for gut health beyond what the lower-carb seeds and nuts do -- in fact, I'd argue that nuts and seeds would be more beneficial. Most of the carbs in millet and quinoa are digested and absorbed in the small intestine, which wouldn't have any effect on the microbiome. By contrast, most of the carbs in the seeds and nuts I recommend in the article are mainly fiber, including soluble fiber, which does promote gut health. I hope that helps! - Franziska


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.
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?
Low in fat and high in protein, cottage cheese has long been a staple for many dieters. However, people on the keto diet may want to be careful about eating cottage cheese in abundance. A single cup of small curd cottage cheese has roughly 8 grams of carbohydrates. Although it may be good to eat alone as a filling snack, be careful about pairing it with other foods that have traces of carbs, like avocados and nuts.
I make this crustless as I didn’t have the ingredients the first time I made it. Everyone loved it so much I always make it crustless. Lol. I also ran out of powdered swerve the last two times I made it, so my ratio is 1 cup powdered swerve and 1/4 cup granulated. It actually tastes better and has great texture. I served this to my husbands family and told them it was keto so if they didn’t like it they didn’t have to eat it. I had them all love it and go back for seconds! Been keto for 14 weeks and make this about every two weeks!

Your body needs micro-nutrition and phyto-nutrition. Micro-nutrition is the vitamins and minerals found in both plants and animals, but phyto-nutrition is the special compounds found only in plants. Phyto means light, so it is the nutrition plants make from light using photosynthesis. Some of these compounds create the color or flavor of the plant. Some plants naturally have more of these special compounds than others, for example the bright yellow root, and cooking spice, turmeric contains curcumin. This phyto-nutrient has a potent anti-inflammatory effect. Some countries have already approved its use in the treatment of cancer.


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.
Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough.
Vitamin C is an important water-soluble vitamin we need for the biosynthesis of collagen, certain proteins, and neurotransmitters. Your brain also heavily relies on vitamin C for antioxidant defense. Adults generally need around 75-120 mg of vitamin C daily to maintain these functions [3]. The problem with vitamin C is that it degrades when exposed to heat and light, so unlike fruit, cooked vegetables are not the best source of this nutrient.
I just made this for a birthday celebration. Absolutely fantastic! I had fresh limes and substituted for the lemon juice. It was so creamy and delicious 🙂 Even the sugar lovers were surprised at how great it was, couldn’t tell it was low carb. The next time I make this, it will get a topping of sweetened (Swerve confectioners) sour cream with zest mixed in. I can’t thank you enough for this recipe!
This is a wonderful patriotic dessert, designed for Independence Day, but it could also be suitable for the upcoming Royal Wedding in the UK! You have the red, white and blue layers comprising fruit and yogurt and eaten all together this is a creamy and zingy fresh Paleo dessert that you can enjoy any time, celebration or not! If you use blueberries you will not need to use the honey as they are sweet enough.
When you soak chia, you'll notice the seeds develop a gel-like coating. This makes them perfect for pudding making. However, some complain that the crunch of the seed's shell combined with the gel coating make these puddings slimy. The trick is to add more fiber-rich foods to balance out the texture. Consider adding nuts or psyllium to chia puddings. You can also add chia to smoothies and sprinkle over yogurt.
Yogurt topped with a few nuts might seem like a no-brainer keto snack, but a 5.3 ounce serving of plain yogurt has 12 grams of carbohydrates. If you opt for flavored yogurt, like vanilla, that carb count doubles to 24 grams of carbohydrates for 6 ounces. Your best bet is to choose plain Greek yogurt, which has as little as five grams of carbohydrates for a 7 ounce serving.
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? 

A lot of people will argue that eating cheese on a ketogenic diet is harmful. The assumption that by eating cheese you are prone to taking in additional carbs, which is not 100% true. Yes, cheese does contains carbs so as long as you don’t go over the carb limit, you’ll be good. The thing to be concerned about is most individuals have a sensitivity to dairy products (and don’t know it), due to the casein in them. So if you have dietary sensitivity to it, avoid it (many people who suffer from a keto diet stall should cut out cheese). Cheese can be a great source of fat soluble vitamins. Eaten in moderation therefore, cheese is ok.

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