Being rich in healthy oils makes these nuts particularly good for cardiovascular health [12]. Studies on macadamia oil show that it reduces inflammation and shrinks the size of fat cells [13]. This is helpful for people with obesity as inflammation and enlarged fat cells both make the disorder difficult to manage. Besides a perfect macros profile, macadamia nuts are also a good source of B vitamins, iron, manganese, and zinc.
Nuts and seeds are low in carbohydrates and can be a wonderful addition to a ketogenic diet. You do need to be careful with your intake, as the carb count quickly adds up. Since they are such a delicious and easy snack food, it’s super easy to zone out and mindlessly eat. If you’ve ever gotten a hold of a can of Pringles, you know just what I mean. Like all the other foods, you’ll need to measure and track if you want to be successful with this way of eating.
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 🙁
If you’ve never heard of rhubarb, it might be time to broaden your palate. Rhubarb tastes tart, and you can enjoy it raw, roasted, or puréed in a small, low-carb smoothie or moderate portion of sauce. A ½-cup serving contains about 1.7 g of net carbs and only about 13 calories. Rhubarb also has 176 mg of potassium (3.7 percent DV), 62 international units (IU) of vitamin A (1.2 percent DV), 4.9 mg of vitamin C (8.2 percent DV), and 52 mg of calcium (5.2 percent DV). Just remember to remove the leaves before eating, as they can be toxic in large amounts.
I know I’m really late with this, but the rising in the oven/falling after being taken out of the oven is because the air in the batter is hot, resulting in an inflated-looking cheesecake. After it’s taken out of the oven, the cheesecake cools and the air in it is no longer hot so it can’t keep the cheesecake inflated. There’s not much you can do to avoid this, much like a souffle. The only thing I would think you can do to keep it from falling too much is to basically make a merengue with the egg whites instead of incorporating them at first (just put the egg yolks into the batter at the egg-adding stage) and then fold in the egg whites in thirds. This will change the texture of the cheesecake into something more fluffy like a Japanese-style cheesecake, though.
Instead of getting that store-bought can of frosting that’s filled with sugar, food coloring, and trans fats, make your own! Cream cheese and butter come together perfectly to create a rich and creamy frosting that makes all of your cakes taste better. If you want an example of a great cream cheese frosting (with added fruit compote), check out our Low Carb Spice Cakes with Cream Cheese Frosting.
Once the mixture is properly mixed, cover with a small section of cheesecloth or any other air permitting material. This will let the bacteria inside the jar to release carbon dioxide as it ferments the naturally occurring sugars in the mixture. If you use the lid that comes with the jar and its airtight, be prepared for a sonic boom when you open the container because the fermentation process will pressurize the contents inside. – Trust me, it’s not fun!.
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.
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!
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.

I am a 56 yr male, tpye II diabetic taking 2 Gilipizide tablets a day. I have been doing Keto for just over a week and my Blood Sugar Numbers have been cut in half and now only take 1 pill a day for the Diabetes. My blood sugar is just as if not more important than the weight loss which is dropping slightly. But for now am psyched my numbers have gone down to almost Pre-Diabetic levels in only one week. SOLID…..
Haven’t heard of The ketogenic diet (often called keto)?  It’s a very low-carb, high-fat diet that shares similarities to paleo, Whole30, and Atkins. It involves drastically reducing carbohydrate intake, and replacing it with fat. When your body switches to burning fat for its primary fuel source, that’s when you hit ketosis. While on the Keto diet you’re supposed to get at least 70 percent of your calories from fat, 15 to 25 percent from protein, and 10 percent from carbohydrates. You’re supposed to avoid all grains, legumes, root vegetables, fruit, (except berries) and sugar.
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.
As mentioned earlier, the keto diet takes carbs intake into consideration. And if you look at carbs found in yogurt, you will find that yogurt, of many types, have lots of carbs. Strawberry yogurt, for instance, has around 33 grams of carbs, which is more than recommended 20g of carbs per meal to be in shape – and less than 20g per meal to lose weight.
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.
Hi Kathy, Just confirming that even pure erythritol doesn’t work for you? Often times it’s other things in erythritol blends that cause issues, like oligosaccharides, for example. Unfortunately I haven’t tested this recipe without a powdered sweetener, so if you try something super concentrated like stevia, I’m not sure how it would work out. Please let me know how it goes if you try!
Water, sparkling water, seltzer, black coffee, unsweetened and herbal teas, unsweetened nut milks, wine, light beer, and liquor. Caffeine is fine for most people—just don’t go pouring in sugar or milk; the same goes for tea and nut milk. Lower-carb alcohol in moderation is OK, especially if you’re at the point where you’re just trying to maintain weight.
This is such a pretty dish even though it is so simple to prepare! Layers of fruit and rich and velvety yogurt give you a striped effect that could be turned into an impressive dessert at a dinner party if you serve the parfait in champagne flutes. However putting it into small jars makes it a portable Paleo snack for a lunchbox, or to take with you on a family picnic.
Pecans are my favorite in the fall-time. I love dry roasted pecans. They are easy to roast yourself, and they make your house smell amazing. To roast, first soak the nuts in water overnight. Then, drain and place on a baking sheet in the oven at 150 degrees Fahrenheit for 12-24 hours. Toss halfway and roast until the nuts are crunchy, and not soggy.
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!

This is such a pretty dish that you could serve it for breakfast or as a dessert after a family meal. The layers of chia, fruit and creamy yogurt are just crying out for you to tuck in! You can also change the fruits for added color if you like – blueberries are great in this recipe. When you reach the chia seed layer you will get a wonderful hit from the ginger and cinnamon, setting off the flavor of the fruit.


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.

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.
Maybe you remember that some years back, cottage cheese was a staple in everyone’s low-fat diet. If you could get past the texture, you probably purchased a 6 pack and forced yourself to swallow it down mid-day because you thought it was the secret to making those love handles disappear. I’m not saying you were wrong—but you weren’t completely right.
These were super yummy!!! I used Mexican Style Shredded Cheese by Kroger which has less than 1 gram of carbs and 100 calories per ounce. My daughter and I each had 1 taco. She loved it! We both loved how much more flavor there was than regular tacos shells. I’m thinking about using this as a crust for pizza, too! Cheese crust! Yum! Thank you for this recipe!!!

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.
If you can’t have cheese on clean keto, at least you can have bacon? Well, sort of. Traditional bacon contains those pesky sulfites from before, along with nitrates (aka another carcinogen), Hunnes says. One recent study found a link between nitrate consumption and mania by looking at both humans and rats.[12] And nitrates are a common migraine trigger — one study found that they can actually alter our oral bacteria, which is what can set off the migraines. [13]
YOU GUYS! Launching my new favorite product this week: our keto nut butter 😍🤤 _ Before I went on carnivore, I probably crushed 14 jars of this velvety smooth creation. _ This lovely jar is packed with raw macadamia nuts, cashews, coconut butter and MCT oil to get you all the healthy fats your little heart desires. _ We also are using REAL ground vanilla and sea salt in this bad boy. Check out the bottom of that jar for proof. _ EDIT: we sold out on Amazon! Head to perfectketo.com/nut-butter for more. _ Can’t wait to hear what you think! 🌰🥜🌰🥜
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 an amazing cake recipe as it is not only delicious, but it is also sugar and wheat-free and very low in carbohydrates. Using a ring tin not only makes this cake look good, it also helps to ensure the cake cooks evenly all the way through. Drizzle with the frosting and you have a cake that is good enough to serve at a celebration and no-one will believe it’s sugar-free!
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.
Polyphenols are a special group of phytochemicals – plant components with antioxidant properties. There are thousands of polyphenol compounds in fruits and vegetables, and examples include flavonoids, coumarins, lignans, tannic acid. By including fruit into your keto diet, you can reap some of the many health benefits of polyphenols like a reduced risk of type II diabetes and cardiovascular disease [4].
The ideal keto fruit is a high-fat, low-carb fruit. The two obvious choices here are coconut and avocado. Looking at ketogenic diet plans, you'll always see fat — that's the whole point of the diet, after all. However, it's important to diversify your fats. Don't always opt for milk products; instead, try swapping your whole milk for coconut milk or trading your butter for avocado butter.
Here is another tasty low-carb and sugar-free recipe for a healthy, sweet treat you can enjoy any time! You end up with a frozen yogurt popsicle which can be flavored whatever way you like – use fresh berries or natural extracts to make your favorite! There are many different types of lolly molds on the market, but you can make these in an ice-cube tray if you don’t want to buy the equipment.
This recipe is just amazing!!! Thank you for sharing! Quick question for you: I came up with 6 net carbs a serving (using Wellbee’s flour and taking all swerve carbs out if the equation). I see your nutrition facts list 3 but then a comment you wrote said 5. Any idea which it actually is for you and any guesses what the discrepancies could be?? Thanks again!

These pancakes do not turn out firm enough for you to be able to flip them in the air, but that is exactly what makes them so incredibly soft, fragile, meltable inside your mouth, etc. At this point, for some reason, I can’t help but hear Debra Morgan from the Dexter series using the f-word like a hundred times to compliment on the softness of the pancakes.
The ketogenic diet is super popular these days, but following it can be challenging. The plan requires a lot of diligence, as eating too many carbohydrates can knock you out of fat-burning mode, also known as ketosis. Keto dieters eat large amounts of fat, a moderate amount of protein, and only 20-30 grams of carbohydrates per day—or about half a medium bagel—to maintain ketosis.
I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices, whether your goal is to lose weight or manage a health condition such as type 2 diabetes, insulin resistance, Parkinson’s, Alzheimer’s, epilepsy and even cancer. 

In general, our team struggled to eat the high-fat yogurts without at least joking about calories. A single plain Peak has 270 calories. (The same amount of whole-fat plain Chobani has 143 calories.) Peak’s macros make sense if you’re on the keto diet, but most Americans are not. For American women especially, yogurt has long been marketed as a dieter’s food — the kind of thing you eat when you want to lose weight. Even in the gender-neutral, post-Chobani era, we still think of yogurt as a healthy-ish “treat.” Are we ready to accept yogurt as an actual treat? The answer to this question will probably decide the fate of high-fat yogurts in our market.

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.
Individuals with type-2 diabetes have especially found to have major health benefits from the consumption of this compound in foods like shirataki noodles. Although glucose levels elevated following a meal with glucomannan, studies show that insulin levels in type-2 diabetics is not significantly impacted. (36, 37)  I use these shiratki noodles on a regular basis.  This is one of the best foods to eat on a ketogenic diet.
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.
Any suggestion to substitute cream cheese with something else (not dairy and keto-friendly)? I’ve decided to try this recipe using ghee instead of butter because it doesn’t hurt me, but it’s the only “dairy” that I tolerate (if perfectly clarified, of course… no lactose nor casein allowed for me). And I’ll omit the fruity topping, but I’m thinking to experiment with a home-made sugar free “coffee syrup” using powdered decaffeinated coffee, some kind of thickening (maybe gelatin) and powdered erythritol. Do you think it could be fine?
The consensus is that the Carbs shown on nutritional labels for yogurt containers are extremely misleading. The fermentation process brought on by the active cultures in yogurt, consume roughly half of the stated carbs. The nutritional labeling system REQUIRES food manufacturers to build the label based on the pre-cooking (or fermenting in this case) stage of the food.
If you choose to make your sauces and gravies, you should consider investing in guar or xanthan gum. It’s a thickener that’s well known in modern cooking techniques and lends a hand to low carb by thickening otherwise watery sauces. Luckily there are many sauces to choose from that are high fat and low carb. If you’re in need of a sauce then consider making a beurre blanc, hollandaise or simply brown butter to top meats with.
I totally understand how you feel! 😊 But the truth is that most people can't do that... speaking from my own experience. When I started following a low-carb diet my palate was completely different to what it is now and I couldn't imagine skipping sweeteners, bread alternatives and other substitutes. They helped me transition into the way I eat now. These days I don't use any sweeteners - or just a small amount in occasional treats. I keep my diet very simple and often cook with just 5-10 ingredients.
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.

Try to replace all soda and juice consumption with something that has no sugar or only trace amounts of sugar. Switch out fruit juices for low-carb smoothies and tea. Tea comes in a variety of flavors that can help you get through the day if you get tired of water. There are a variety of different smoothies you can make for a meal replacement or as a quick snack as well.
This is my own personal alternative, though I've recently fallen back in love with Greek yogurt again (normally the texture and waxy coating it leaves in my mouth are very off-putting...). Looking at this now, I could easily see adding an unflavored/flavored protein powder and/or collagen to make this have more of a protein content. You might even mix pureed cottage cheese with the sour cream. I'm not sure what that would do for texture... Possibilities are endless, really, once you master the initial recipe.
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.
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