Herbs are great ketogenic foods that pack some of the most powerful antioxidants.  Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbladder. Consequently, food transit time increases, fats are better digested, and detoxification pathways are provided a boost. (2).
Hi Arielle, Yes, you can add more vanilla and lemon if you’d like. It should work fine as long as it’s not too much lemon juice. You could add some very finely grated lemon zest instead of more lemon juice to avoid changing the consistency. The fruit sauce with raspberries is also keto – berries can fit into keto diets in reasonable amounts. If you use a higher sugar fruit, it might not be, but with any berries it should be fine. I’m glad you liked the recipe!

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 🙁
With only two ingredients, this low-carb dairy-free yogurt couldn’t be easier to make, so you can have a regular supply to turn into breakfast dishes or to add to sauces to make them super-creamy. This recipe gives enough about six small pots, but you can easily double the ingredients without having to adjust the timing. Serve this with a little honey and some berries for a fresh and fruity breakfast.
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.
Oatmeal is something we all miss when it starts to get cold outside, but it is filled with carbs. You can easily make your own oatmeal by following one of the many recipes online. Or, if you’d like a different twist on oatmeal, give our Cinnamon Roll Oatmeal a try. Using what you might think are strange ingredients (cue cauliflower), you get an absolutely delicious faux oatmeal. 

When your body is low in potassium, it comes with an array of possible side effects, including: high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. Getting plenty of potassium in your diet can possibly prevent you from developing one of these health issues. Potassium may also help improve your cholesterol and triglyceride levels.
With only two ingredients, this low-carb dairy-free yogurt couldn’t be easier to make, so you can have a regular supply to turn into breakfast dishes or to add to sauces to make them super-creamy. This recipe gives enough about six small pots, but you can easily double the ingredients without having to adjust the timing. Serve this with a little honey and some berries for a fresh and fruity breakfast.
Tea and coffee, including Bulletproof Coffee, are completely ketogenic, with bonus points for jump-starting weight loss and focusing your mental clarity. Watch out for sweeteners, fillers, or artificial flavors. While you can drink unsweetened, plant-based milk alternatives in moderation without going out of ketosis, they are not Bulletproof, and are usually loaded with toxic molds — the exception being full-fat coconut milk.[4] If you plan to include them in your diet, beware of carrageenan and BPA-lined containers.
Potential Health Benefits: Improvements in lipid profile. In one study, people with mildly elevated cholesterol consumed 30 grams (1 ounce) of hazelnuts for 4 weeks. By the end of the study, they had significant reductions in total cholesterol and cholesterol: HDL ratio. In addition, they experienced a significant decrease in apo-B, reflecting a reduction in their LDL particle number (16).
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.
This cheesecake is the best. It is fluffy, like Boston cheesecake, and then settles down after few days in the fridge to be a dense New York version. In my hands your coconut pie crust was the best option for this cheesecake. The almond flour one was a bit mealy and my family members did not like it as much. Some toasted almonds on top gave it a nice crunch. ( yes, you guessed it, I made three versions and the sour cream one as well 🙂
Be aware of the effects of nightshades on your body; while they are permitted in ketosis, they cause inflammatory diseases like rheumatoid arthritis in sensitive people. Nightshades include tomatoes, tomatillos, peppers, okra, and eggplant. For a Bulletproof ketosis, also limit onions and garlic, which tend to be moldy and can disrupt your alpha brain waves. Plus, lightly cook any oxalate-heavy cruciferous and leafy greens.[1]

We hope this list helps you figure out which meats are optimal for your daily diet planning. We are working on creating a printable version of this, so check back with us for that. We would love to hear your thoughts on this, so please leave us a comment below. If you have a favorite cut of meat that we left off this list, let us know what it is. We can add it to the calculator and see what score it gets.


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!
The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.
Spices have carbs in them, so make sure you are adding them to your counts. Sea salt is preferred over table salt, as it is usually mixed with powdered dextrose. Most pre-made spice mixes will have sugars added to them, so make sure you read the nutrition label beforehand to make sure you know what’s inside. If you have the choice, never include added sugar into your spice blends or food.
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!.
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 tried your cheesecake with raspberry sauce for Easter and OMG!!! It did crack on me but I could have cared less. It was delicious and no one in my family believed it was sugar free (minus the sugars in the raspberries of course.) My husband, who is a chef, was VERY impressed. The crust was even delicious. Thank you! Thank you! Thank you! It will be made every holiday from now on.
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.
“The problem with the stated carbohydrate content on the packages of fermented food products arises because the government makes manufacturers count the carbohydrates of food “by difference.” That means they measure everything else including water and ash and fats and proteins. Then “by difference,” they assume everything else is carbohydrate. This works quite well for most foods including milk. However, to make yogurt, buttermilk and kefir, the milk is inoculated with the lactic acid bacteria. These bacteria use up almost all the milk sugar called “lactose” and convert it into lactic acid. It is this lactic acid which curds the milk and gives the taste to the product. Since these bacteria have “eaten” most of the milk sugar by the time you buy it (or make it yourself.) At the time you eat it, how can there be much carbohydrate left? It is the lactic acid which is counted as carbohydrate. Therefore, you can eat up to a half cup of plain yogurt, buttermilk, or kefir and only count 2 grams of carbohydrates (Dr. Goldberg has measured this in his own laboratory.) One cup will contain about 4 grams of carbohydrates. Daily consumption colonizes the intestine with these bacteria to handle small amounts of lactose in yogurt (or even sugar-free ice cream later.) “

Who doesn’t love the creamy combination of chocolate and peanut butter? In the Jones house we go nutzo for anything chocolate and anything peanut butter. Now you can enjoy this delicious combination and stay in ketosis. That’s a huge win! Again, cottage cheese is the star of the show here and protein powder and splenda add a chocolaty flavor and sweeten. Pro tip: Choose a keto protein powder for enhanced benefits.
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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.
Although there are plenty of low-carb fruits out there, not all types of fruit can fit into a ketogenic diet. In particular, dried fruits and fruit juices pack a concentrated amount of sugar and carbs into each serving and should be avoided altogether when cutting carbs to reach ketosis. Fruits canned in syrup may also be higher in sugar, which can quickly drive up calorie and carb consumption and hinder your progress.
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.
Again, generally speaking, in proportion to their fat content, nuts are pretty low in carbs. Looking at the examples below, an ounce of the almonds would have about 2.9 grams of net carbs and the same amount of macadamia nuts would have 1.5 grams. It’s important to account for net carbs over total carbs, since nuts contain fiber, which is indigestible. Therefore, net carbs refer to the number that is usable by the body. Check out the Perfect Keto Guide to Net Carbs for more.
Vigorous exercising depletes muscle and liver glycogen [11]. However, keep in mind that it takes a lot of energy for this to happen. Some people even do extreme types of "glycogen depletion workouts" for this purpose. Weight lifting, and high-intensity intermittent training are good examples of glycogen-depleting workouts. If you can handle this type of activity, then do give it a go.
Coconuts are one of the top keto foods because they contain loads of medium-chain triglycerides (MCTs), easily-digestible fats that your liver instantly turns into ketones and burns for energy. Not only that, these coconut chips are a great source of fiber, which will help keep things moving along when you’re not loading your plate with too many carb-laden fruits and veggies.
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!
“I really believe that the more informed you are about the benefits of a healthy bite versus the chain reaction that you’re going to put into effect in your body when you take that bite — you just suddenly don’t want to make that choice for yourself anymore. It’s beyond willpower at that point; it’s become a desire to do something good for yourself.” — Christie Brinkley
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.
One of the fattiest nuts out there; because of their high content of monounsaturated fats, macadamia nuts are beneficial for cardiovascular health. As other nuts, they contain a lot of micronutrients, such as magnesium, calcium, copper, vitamin B6. Because of their high caloric content, you need to be particularly careful with properly measuring portion sizes.
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].
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.
According to Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital, fruit juices and other from-concentrate products can increase your blood sugar and your calorie consumption. This means that juices are very keto unfriendly. You also want to be careful about making your own juice at home, even from vegetables. Juicing your fruits and vegetables concentrates the carbs and sugar and may be too much on your low-carb diet.
DO avoid fast food. I understand sometimes it might be the only option, but if you aren’t desperate don’t eat it.  I have found it doesn’t even taste good anymore. Even though you can get bunless burgers at McDonald’s or wherever, fast food just isn’t healthy. It is full of chemicals and preservatives and they usually don’t even use real cheese and the meat often has fillers. Even the salads could have hidden sugars.
Although rhubarb is a vegetable, it is culinary fruit. The plant's leaf stalks are the only edible part noted for their tart and slightly sweet taste. Rhubarb complements strawberries well in desserts but there are many other ways to use this low-carb keto diet fruit. Studies show that rhubarb has powerful healing properties with evidence that it can even fight sepsis [6].

Coffee contains chlorogenic acid that produces anti-inflammatory responses in the body and lowers blood sugar levels making it one of the great ketogenic foods. Herbal teas provide various benefits from stimulating bile flow for a healthy liver to increasing detoxification processes. (58)  You can also try bone broth coffee for a great tasting, high protein coffee flavored beverage.
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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 🙁 

Meat products make up a big part of the keto diet, but experts stress the importance of choosing quality. "Since the keto diet is based a lot on animal proteins, it's important to buy organic poultry and grass-fed, organic beef," says Aimee Aristotelous, RD. "Not only do organic selections help with limiting environmental toxins, but grass-fed options of red meats even change the composition of fats." The result, she explains, is that your body is able to better absorb those healthy fats.


Thank you so much for this wonderful recipe! Our 10 year old granddaughter is T1D and I wanted to make her Thanksgiving super special – and not have her feel as if she couldn’t enjoy all the deliciousness of this day!! So, my friend sent me the link for this cheesecake recipe. MY OH MY!!! It was so very good!!! We all loved it!! I also mashed up some raspberries and we had those over the top. Chloe even got to have some raspberries on hers as her BG was a little low. She devoured this cheesecake and her blood glucose numbers were not affected at all!! NO SPIKES!!

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! 🌰🥜🌰🥜
If you have a cow’s milk intolerance, you might find goat’s milk can be a good replacement as it is much easier to digest and won’t upset your system. This is a great recipe if you fancy trying goat’s milk yogurt and it can be used in all the ways you would use other yogurts. You will find that this one is rather thin, so if you like your yogurt thicker, strain the mixture through a cloth and the result will be much better.

If you like smoothies but don’t fancy the banana-based ones as they can contain extra sugars, then a coconut yogurt-based one can solve the problem! With the natural sweetness of the berries, this drink makes a fresh and fruity start to the day or a lovely refreshing Paleo-friendly snack. This recipe could also be used to make a frozen yogurt dessert!
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?

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.
Me and my husband are on the keto diet and I figured that its that time we have some keto treat. This cheesecake is suprisingly delicious considering there is no real sugar but it does leave your tongue burning for some time not sure why is that. Also this morning we both gained nearly 1 lbs:( I guess we went over our carb count. I had 1 slice he had 2. That same day we had burgers and some salad so I guess we didn’t stay under 20 grams of carbs. I will freeze this cheesecake for later. Just wondering how long does it last in fridge and freezer?
Strawberries and currants have fairly high sugar content in the 7 to 9 gram-per-cup serving range. Cranberries and raspberries, on the other hand, only have between 4.5 and 5.5 grams. You should be aware that it's not just about sugar, though — the total carbs in raspberries come out to 14.7 grams per serving, while cranberries have 13.4 grams per serving. Despite this, it's easy to have half a serving of any of these berries as part of a dessert or morning smoothie and still be within keto diet parameters.

If you’re one of those people who can’t seem to put anything too hearty down early in the morning but is still interested in getting fat burning energy, then look no further. This creamy mint matcha shake is the drinkable breakfast you’ve been searching for. Matcha is insane- for tons of reasons – you can read about the many benefits here. And if you like mint and you like creamy—get out your blender.  
So, how do we ensure enough super-plant based nutrition on keto? Fortunately there are loads of low carb vegetables and keto friendly fruit you can choose from! Let’s start with low carb vegetables - specifically the green ones! The green color in plants is called chlorophyll. Plants use chlorophyll to capture sunlight and turn it into energy. Chlorophyll protects the body from cancer and cleanses the liver. Amazingly, our bodies can also use chlorophyll inside our mitochondria. This is why green juices, made fresh or from powders, give us a rapid natural energy boost. Green leafy plants like Kale, Spinach and Collard Greens reduce the risk of cancer and many other diseases. Make sure you eat your greens on keto!
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