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.
Any of these sweeteners can help you stick with your ketogenic diet, keep your carbohydrates and sugars low and still obtain your sweet fix. Many are indigestible, which means they don't become carbohydrates at all, and your body just excretes them as waste. Just make sure that if you opt to use fruit powders like lucuma and monk fruit powder, no extra sugars have been added.
Thank you so much for the above information. Really very helpful for people like me. Just started Keto 3 weeks ago, I still get confused on my protein consumption and what vegetables have high carb content. This is by far the best “diet” I’ve been on as I feel I can go on forever and I’m not missing anything I actually eat what I want. I eat when I’m hungry and stop when I’m full, just extra cautious what I put in my body.
I have been on a Keto diet for a little over 2 weeks now. I am still getting tingly sensations and minor headaches, though I believe that will dissipate once I'm fully adjusted in another 2-4 weeks. I started running again and am pushing it pretty hard, so I'm sure that's contributing. It feels like when I used to starve myself for wrestling and I get a sense that my blood sugar is low. I have added hemp hearts (about 6 tablespoons per day) to help combat because I read more magnesium can help. 

Over the past several decades, research on low-fat diets has evolved. Since releasing its infamous review, Time has released follow-up articles that suggest cholesterol and fat may not be as bad as originally thought. The recent popularity of high-fat diets, such as the ketogenic diet, have helped this long-despised macronutrient gain some positive traction. Still, there exist many myths and misconceptions around the ketogenic diet.
FULL DISCLOSURE - the original recipe does not have the added unflavored gelatin, but it set too soft for me. Also, it did not add the sweetener over the jello sweetening, but the sour cream "bite" was off-putting for me (I'm not a fan of it straight at all), so adding that little bit of sweetness took the edge off, and it is still far less sweet than my old sweets! And this works fabulously for those who can't afford other fats sources - or who just need an awesome satisfying snack with staying power that kills the sweet tooth, but without all the sugar!

OMG this is delicious! My mom used to make us sour cream and sugar sandwiches sometimes when we were little (yes, i know it sounds weird). And this yogurt is literally the exact same thing! But one quick question – how long will this last in the fridge? I was thinking of prepping all my yogurts for the week but didn’t want to get to Wednesday and be sadly disappointed!
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.
Well, if you’ve been on the keto train for a while or just recently got your ticket punched then you know that this is a bunch of mumbo jumbo. In 2013, the European Journal of Nutrition study results showed the risk of obesity was not associated with high-fat dairy consumption (2). And a study done in 2018 by the American Journal of Clinical Nutrition showed that cardiovascular disease and stroke mortality was not caused by increased circulation of dairy fatty acids in the body (2). Now we know that cottage cheese is not the cause of your body looking like cottage cheese or your heart turning into it.
However, the need to eliminate carbohydrate-rich foods does not mean that all fruits must be removed from your daily diet. In fact, several high-fat, low-carb fruits, like coconut and avocado, are staples of the ketogenic diet. Ultimately, finding good keto fruits just involves identifying fruits with low carb content, so that you can consume healthy, sweet foods without affecting ketosis.
What I like to do is use the remainder of the Greek yogurt to top the pancakes with. Or some keto Nutella. On top of that, blueberries are almost a must. It will be even more fun to throw some blueberries on a pancake while it is being baked! Be careful, though; the macronutrients below only take the pancake ingredients alone into the calculation (plus butter for frying).

Implementing this lifestyle is fairly simple but can be overwhelming when you are just starting out. That is why I have created the Navigating the Ketogenic Diet Online course to guide you through the process. This program provides lifetime access to a grocery list, recipes, meal plans, and extensive e-guides filled with information to optimize your health using this dietary strategy. To find out more, click on the banner below.
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.

Some people group tomatoes with vegetables, but a tomato is actually a fruit. Low in fat but also carbs (with just 2.4 g of net carbs per ½ cup), tomatoes are also keto-friendly. The same serving size of tomatoes contains 2.4 g of sugar and 16 calories. Among their health benefits, tomatoes contain lycopene, which research suggests may help prevent heart disease.

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.

Maca is a kind of turnip from Peru. It is nicknamed “nature’s Viagra” for its libido boosting properties. Although it contains 60% NET carbs you only need a teaspoonful to give you a sweet tasting boost. A few grams of this superfood won’t take you out of ketosis. It’s adaptogenic, meaning it will boost your body, mind and mojo in multiple ways. Aloe Vera is a species of cactus related to the lily flower. It is antimicrobial, antibacterial and antifungal. It heals the gut and is used to successfully reduce the effects of radiation and stabilize cancerous tumors. It is a bit slimy to eat but can be added to salads and shakes and has zero carbs. This is a superhero in the plant kingdom and its zero carb status makes it perfect for keto.
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.
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.
Hi Veronika, I’m glad you liked the cheesecake! Weight gain of one pound can be due to any number of factors, including water weight, bathroom habits, what else you ate, etc. I wouldn’t read too much into it unless you are seeing a trend. You can definitely store the cheesecake in the fridge or freezer. In the fridge it will last about as long as your cream cheese would last, and many months in the freezer as long as it’s wrapped well.
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.
Nuts can be an important part of a well-formulated ketogenic diet and provide many essential micronutrients, together with having a generally very keto-friendly macronutrient profile, depending on the exact type of nuts. They will give you energy and will help you feel satiated, and can be an easy, quick and convenient snack that you can take almost anywhere with you.

Without too much vamping, I’ll just come clean and say that the Goods team loved the high-fat yogurts: The plain-flavored Peak tasted sumptuously round, with a sweet fattiness that made up for lack of sugar. The vanilla-flavored Peak was also delicious — a tangier, more chill cousin of panna cotta. By far, we agreed the Siggi’s Triple Cream was best. The 9 percent fat was luscious, but not so luscious that it wasn’t immediately recognizable as yogurt. We all thought the raspberry flavor would be great if it was, like, 3:30 pm and you were coming out of a doctor’s appointment and you wanted to eat something substantial that wouldn’t spoil your dinner.
With the help of keto-friendly ingredients, you can easily make yourself some delicious, fluffy pancakes. There are, in fact, several ways to make fantastic keto pancakes, but our favorite is the Faux “Buckwheat” Pancakes made with almond flour and flaxseed meal. Try them for yourself if you want low-carb pancakes that taste just like the real thing.
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!
Maca is a kind of turnip from Peru. It is nicknamed “nature’s Viagra” for its libido boosting properties. Although it contains 60% NET carbs you only need a teaspoonful to give you a sweet tasting boost. A few grams of this superfood won’t take you out of ketosis. It’s adaptogenic, meaning it will boost your body, mind and mojo in multiple ways. Aloe Vera is a species of cactus related to the lily flower. It is antimicrobial, antibacterial and antifungal. It heals the gut and is used to successfully reduce the effects of radiation and stabilize cancerous tumors. It is a bit slimy to eat but can be added to salads and shakes and has zero carbs. This is a superhero in the plant kingdom and its zero carb status makes it perfect for keto.
Regardless of the reason you switched to a low carb diet, it’s important to be mindful of your daily macros and caloric intake. Watch alcohol intake because it is additional, and empty, calories and will hinder you reaching your goals. Alcohol metabolization stalls fat burning until it’s out of your system. Something we expand on further in our Guide to Keto Alcohol.
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!

Korma is a mild curry dish and is often what people try first when they are experimenting with Indian cookery. It has a creamy sauce which is made using all the usual Indian spices, but it does not have the heat of some curries. This great Keto recipe is also gluten-free but full of taste and would make a great family meal served over cauliflower rice.
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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