Nutrition – If you eat nuts and seeds daily, you minimize your risk of nutrient deficiencies. These foods are, as already explained, nutritional powerhouses. Fat makes up a big portion of the macros in nuts, with most having over 70% of fat per measure of weight. The quality of the fats in nuts is also worth noting as most a rich in monounsaturated fatty acids [2]. 

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!
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.
If you were drawn to the ketogenic diet because you were promised copious amounts of cheese,  no one would blame you. Cheese is delicious. However, “I’m on keto” does not mean you have carte blanche to eat three mozzarella cheese sticks plus a couple bites of cheddar followed by some shredded cheese eaten out of the bag in front of your fridge at midnight. It’s easy to fall into the trap of foods that are technically keto, but not good for optimizing your overall health. Like the aforementioned cheese. (And if you’re following the Bulletproof Diet or just want to feel like the most kickass version of yourself, it’s highly recommended to avoid cheese — more on that shortly.)
In America, most full-fat yogurts have 4 to 5 percent fat. (Think of your standard full-fat Fage.) Liberté Méditerranée has almost twice as much, an increase in fat so flagrantly lush that you might as well call it fridge-temperature ice cream. For years, I searched for an American equivalent, which actually took much longer than expected. Decades of dubious low-fat trends have pushed dairy fat to the margins of our culture. It was only last year, with the ascendancy of keto — a trendy high-fat, low carb diet — that high-fat yogurts debuted on our shelves as something between a health food product and a treat.
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.

It’s definitely not for everyone, lol! We prefer to focus on all the delicious, nutrient-dense real foods we can have instead of thinking about the foods we try to avoid. We’ve actually never felt restricted while living a keto lifestyle (take a look at our Recipes page and you’ll see what we mean). We noticed that when we nourish ourselves, our health improves and we feel better in so many different ways. We wish you success in whatever lifestyle works best for you!


If you’re new or just still learning the ropes for the keto diet food list, your biggest questions probably revolve around figuring out just what high-fat low-carb foods you can eat on such a low-carb, ketogenic diet. Overall, remember that the bulk of calories on the keto diet are from foods that are high in natural fats along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as “healthy,” like whole grains, for example.

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.

This strict restriction in carbohydrates means that a lot of foods need to be eliminated. Foods that are normally considered healthy, like fruits, have a high carb content — and the general rule is that the higher the number of carbohydrates the less of that food you can have on a ketogenic diet. Unfortunately, this means that many otherwise healthy, high-carb fruits, like apples and bananas, must be eliminated, eaten rarely or eaten only in very small amounts.
Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
I bought some pumpkin seeds with shells and was looking at them thinking that I hadn't thought out whether these were a good idea to eat.  So I headed for the internet with a little apprehension.  Thanks for the well-written, scientifically supported article.  So much of what I read about keto/low carb diets is full of non-scientific gobbledygook.  On the other hand, I'm going to bookmark this one for future reference.  
When consumed in moderation, the high fiber content of nuts and seeds can curb your appetite helping you to avoid excess calorie intake. The healthy fats and antioxidants in nuts is credited with providing the anti-inflammatory activities responsible for regulating lipid concentrations, preventing against depression, Alzheimer’s disease and other cognitive disorders (59).
Just wanted to say thank you! I followed this recipe and if you would’ve served me this at a restaurant I wouldn’t know the difference between this and regular cheesecake! Some minor changes I did only because of the ingredients I had available were to use coconut flour vs almond flour, stevia packs (converted) vs. erythritol for both crust and batter, and just a small amount of almond milk to get the right consistency for the crust. For anyone who may need it, for every cup of almond flour I substituted 1/4 cup (or 2 ounces weighed) of coconut flour. Along with the almond milk, I increased the amount of butter used by about 1 tbsp since coconut flour really sucks up moisture. After that, I followed everything else listed including directions and was not disappointed. Although I used an incorrect pan type(only 2inch high 9inch solid baking pan) so I wasn’t the prettiest cheesecake, it was still delicious which is honestly all I cared about. I might also add that this is the first time I’ve ever baked cheesecake (or any type of baking) of any type, so for anyone who might think it’s difficult, give it a try!
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.
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!
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?
Hi Kathryn, Erythritol works differently than sorbitol. Erythritol gets absorbed in the small intestine but poorly metabolized. Sorbitol does not get absorbed and passes to the large intestine where it causes stomach discomfort and gastrointestinal issues. So, most people don’t have that issue with erythritol. Monk fruit would not increase net carbs so you could use either one, but the powdered version does have erythritol in it also.

Keto nuts and seeds, on the other hand, are rich in fat and low in carbs, having a minimal impact on blood glucose. In fact, research shows that eating these foods has an anti-diabetic effect [1]. This effect does not come solely from the high fat content of nuts and seeds. Fiber also helps as it feeds good gut bacteria which then supports normal metabolism functioning. Their high antioxidant content also helps lower inflammation in the body and inflammation is a key driver of diabetes.

Limes and lemons have very little sugar: just 1.1 grams and 1.5 grams per fruit, respectively. Citrus fruits like these can be used in keto-friendly foods like cauliflower hummus, mayonnaise and smoothies. A quick twist in any meat or fish recipe will greatly enhance most meals. Lemons and limes are also a source of vitamins, minerals and antioxidants, which have been linked to various health benefits.


All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).
Roasted nuts and seeds are a great addition to your ketogenic diet and will help you get to your weight loss goals without having to starve yourself. All you have to do is be careful not to eat too much and measure your doses as this particular type of diet is easy to overeat. Once you have that under control, you are well on your way to the body of your dreams. Happy dieting!
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.
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.
But if your friends have gone #keto and you're curious about what that exactly entails, the basic premise is fairly simple. The diet focuses on eating mostly fat, limited amounts of protein, and almost no carbs at all. The "do" list includes: meat, seafood, eggs, vegetables that grow above ground, nuts and seeds, fats and oils, and some dairy products. In terms of drinks, most keto diet guides advise people to stick to water and skip diet soda, even though it's artificially sweetened. (No Diet Coke — sorry!)
Since fruits are packed with natural sugars (fructose and glucose), we have to carefully watch the amount of low carb fruit we eat each day. The best strategy to minimize fruit sugar intake is to stick with berries (notably raspberries and blackberries), avocados, olives, and tomatoes as our fruits of choice on the ketogenic diet. It is also a good idea to avoid any medium and large sized fruits as they tend to have too many sugars for ketosis.

Nuts are versatile and have tons of uses in a ketogenic diet besides snack. There is a nut butter, oil, or flour version of almost any nut. They are a great tool to help you stay on track if you choose to include them in your diet. I like to enjoy nuts and nut butter on occasion, especially the ones that are highest in fat, like pili nuts. I rarely use nut oils (with the exception of coconut oil, which isn’t really a nut anyway) because they can be very expensive, but nut flours are great to use in baking.
So I made the recipe for 16 slices. That was the default, but there was enough filling for two of the pies and only enough crust for one pie. I tried to adjust it to just 8 slices before I made the recipe but the amounts were really dumb. The amounts were in decimals for cups instead of fractions and weird amounts for tablespoons like 0.5 tablespoon, etc.
We already mentioned that fruit is an important source of vitamin C. Well, fruit is also a great way of meeting your daily needs for potassium and folate – two nutrients that studies show most people are not eating enough [5]. You will also find these nutrients in certain vegetables, but fruit is a more reliable source of these nutrients as it is, more often than not, eaten fresh.
This Greek-inspired dish has all the flavors of lemon, garlic, and oregano, giving the meat a lovely fresh taste, and the coconut yogurt dipping sauce just sets it off so well. This recipe would be a good one to try if you have friends round for a barbecue, as the flavors of the chicken are really amazing! Try to cut the chicken into even strips as that can make sure it cooks evenly on the grill.
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.
Legit Halleluj! Made this perfect my 1st attempt & every multiple times following. Also my 1st attempt ever at cheesecake. I think I made it 6 times during recent holidays. Helped me stay on keto during that time!!! Though I still hope to one day find a lower to zero carb cream cheese. One time I swapped cream cheese for Neufchatel cheese as it has fewer carbs (& less fat) but tasted nearly identical. Also, I sub crust to all pecan instead (just ground up raw pecans, butter & erythritol), I’ll have to try to remake one time with your almond crust, if we can pry away from the pecan! **Thank you for your fabulous recipe!!** (I use organic & grass-fed ingredients whenever I can, so it’s always such a bummer when a new recipe doesn’t knock outta the park. But this one does.)
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.

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.
If you’ve decided keto is a good fit for your wellness goals, and you want to add fruit to your meal plan, choose fruits with the least amount of net carbs, which is the total amount of carbohydrate content in a fruit minus its fiber content (since the body can’t digest fiber), according to the website for the popular low-carb diet Atkins. The keto diet allows for about 25 g of net carbs per day, per the healthy-lifestyle website Ruled.me. Dietitians recommend reaching for the following.

You can receive the FULL benefit of the 3-Week Ketogenic Diet without adding any exercise during the 3-weeks you'll be following the plan. If you choose to incorporate at least an hour of metabolic exercise during the week using my personal-trainer guided exercise videos, you'll see up to THREE times the results. Exercise contributes to hormonal balance, blood sugar stability, and lean muscle growth.
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