Broccoli, cabbage, brussel sprouts, and cauliflower fall into the cruciferous veggie category and are also must-haves in your diet. They range from three to six grams of net carbs per one cup. They’ll also come with some great benefits, such as a decreased risk of cancer and heart disease. Other great choices include celery, cucumber, and zucchini. All of these vegetables will make the perfect side dish to have with your lunch or dinner, so make sure you stock up!
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.
You can usually use a mix of multiple flours to get a realistic texture in baking recipes. Combining flours and experimenting with your baking can lead to much lower net carb counts in recipes. We think these lemon poppyseed muffins (a mix of almond flour and flaxseed meal) make a great texture when combined with the fats from the heavy cream and butter.
Rounding errors are common for cream cheese. Most nutrition labels, including products at the store, round up or down to the nearest whole amount of carbs, but the serving is only an ounce. Since this sugar-free cheesecake recipe calls for 32 ounces of cream cheese, rounding up adds up to a big difference! The nutrition information on the recipe card uses the exact carb count directly from the USDA National Nutrient Database, which is most accurate. If you want to see those values for all low carb foods, and see the values used to calculate my nutrition labels, you can find the full low carb & keto food list here.
Hi Stephanie, Unfortunately coconut flour doesn’t work as a 1:1 replacement for almond flour, due to it’s moisture absorbing properties. So, you’d need a different crust if you want to use coconut flour. You could use the crust from my pina colada cheesecake cupcakes instead – just follow the instructions from that recipe for the crust, but press into the springform pan instead of cupcake liners. From there you can follow this regular cheesecake recipe the same way as written. Hope that helps!
In fact, once all our our reserved glucose/glycogen runs out after several days on a low-carb, keto diet, our bodies create compounds called ketone bodies (or ketones) from our own stored body fat, as well as from fats in our diet. In addition, researchers have discovered that ketones contain main benefits, such as fat loss, suppressing our appetites, boosting mental clarity and lowering the risk for a number of chronic diseases.

Native to Central America, chia was a stable to the Aztec in pre-Columbus times. The seeds gained popularity in the 1980s as a superfood. Keto dieters love them for their high fat content and health benefits. These seeds are tiny and oval. They are mostly gray in color with stripes, resembling miniature castor seeds. Chia have hydrophilic characteristics, absorbing up to 12 times their weight in liquid.
If, on the other hand, you lower the amount of carbs in your diet and increase the amount of fats, your body will go into a state known as ketosis. This is the source of the name 'ketogenic' in 'ketogenic diet’. In this state, your liver will break fats in your diet down and produce ketones, an energy source. Your body would pretty much rather use glucose as a primary source of energy but, when forced to look for an alternative, it will resort to burning fat instead.
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