Regarding sugar alcohols, there is a big difference between erythritol and other sugar alcohols like xylitol. The difference is that erythritol gets absorbed in the small intestine, but then poorly metabolized. In contrast, xylitol and other sugar alcohols don’t get absorbed at all and continue to the large intestine, which is where they can cause stomach pain or other digestive issues for some people. Since erythritol doesn’t make it to the large intestine in the majority of people, it rarely causes stomach upset. No one I know has had this side effect from erythritol alone. Sure, it’s possible, but at that point there are lots of other foods that cause stomach upset in a small number of people. Of course you know your family best. 🙂
Keto is a lot more than a big pile of bacon – you don’t even need to eat meat at every meal to get enough protein for keto. Eggs are a great staple protein source, and low-carb dairy foods like cheese can give you a boost in the protein department. Getting high-quality protein at every meal is a good practice in general, especially for weight loss, but it doesn’t take any more meat than most people normally eat at a serving.

However, most nuts also contain antioxidants that protect against linoleic acid oxidation, so considering the small amount of nuts most people eat, this is probably not a huge problem for you to worry about. And if you are worried, then dehydrating soaked nuts at low temperatures can be useful in reducing the possibility of PUFA damage along with the levels of phytic acids in nuts.


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?
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.)
When I first started making homemade, low-carb yogurt, it really surprised me that you can use yogurt to make yogurt! Just add some yogurt to the milk and the magic will happen! Once the yogurt is made, strain through a cloth to achieve thick, Greek-style creamy goodness that you can eat straight or serve with some fruit for a healthy and delicious breakfast.
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.
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.
Nuts are a great source of fat, and can be a great keto snack. However, it is easy to go overboard. Most nuts are calorically dense, so they can be easy to over-consume. On more than one occasion, I have found myself sitting next to the jar of nuts and “just having a few more”. Before I was aware, I had probably consumed 800 extra calories of nuts! Depending on your goals, consuming nuts in excess can hinder your progress. That’s not to say that nuts are off limits, though. Instead, portion out single servings beforehand. Avoid sitting down with the entire container. This goes for every other snack, but I feel that nuts are one of the easiest things to overeat.
Nutrients often work synergistically in nature. For this reason, when the monounsaturated fats in avocados are paired with foods containing lycopene and beta-carotene they can actually increase the absorption of these antioxidants into the body. Monounsaturated fats also significantly decrease cholesterol and triglyceride levels (23).  Avocados are one of the amazing ketogenic foods I eat every day!
This is a great article!! I love pecans, walnuts, macadamia and Brazil nuts. Moderation is definitely the key. I don't think I could ever cut them out completely, and so glad this article backs up my thoughts about them. It's also nice to hear a good word about flax! For a few months now I've read nothing but bad about it and though I have some I've avoided using it. Now I think I will start adding it back in! Thanks for all this research!!
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.

Hi Dorothy, The ingredients don’t scale perfectly to a 6-inch pie, but can be pretty close. If you enter “10” in the box that lists the number of servings, it will convert the amounts for you. Some amounts turn out a little odd (like 1.88 eggs), so with those it should be ok to round up. The baking time will need to decrease with a smaller cheesecake, as well.
Low carb vegetables that are technically fruits. Tomatoes, tomatillos, avocados, pretty much any seed bearing vegetable… those “veggies” are fruits, botanically speaking. I’m not here to debate what a fruit or veggie is, but I won’t lie that it irks me just a little when I see people preach that you “can’t eat fruit on the keto diet” while diving face first into a pile of avocados or zucchini noodles. Maybe it’s the biologist in me (or maybe I’m just “that guy”), but you can and probably already are eating fruit on the keto diet.
My husband and I have been eating low-carb for about 5 years now, so you can imagine how many meals I’ve cooked for this way of eating. We just ate double servings of this cheesecake, topped with a mixed berry sauce, and we both agreed that without doubt this is the finest cheesecake recipe we’ve ever tasted. Ever. My husband’s birthday is next month. In the middle of eating this, he told me this is what he wants for his birthday “cake.” Then he told me to rename it “AAAACheescake” so that it will be the first one in my recipe file. I’m going away for the weekend, so I have to freeze the rest of it or there won’t be any left when I get back! Thank you so much for the time and effort you put into this! I’ll be telling everyone about your website. May God continue to bless you as you help us all live a healthy life!
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.

If you didn’t already hear all the buzz surrounding going keto, now’s the time to get familiarized with the trend. The ketogenic diet, or keto for short, is centered around eating high fat, moderate protein, and super-low-carb foods so that your body begins burning through your fat stores rather than glucose for energy. Essentially, you eat loads of fat from foods such as cheese, bacon, and coconut oil—and get lean! (Psst: it’s also how Kourtney Kardashian and Halle Berry keep trim and toned.)
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.
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.

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?
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 🙁

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.


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.
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.
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.
How can you promise that when everything seems to need to be handmade? That is either a major time commitment, shopping, prepping, cooking, cleaning, or the most basic-bland thing ever. This would all be very good for me, but I don’t see how it is feasibly sustainable. Everyone seems to say things like ‘oh it only takes an hour’. All I can think is, wow you have an hour for this every meal? That and I live by myself and fresh food goes bad quickly, that gets really expensive really quickly or requires that you go to the store every other day. I really want to do this long term, but please, how is it realistically possible? I don’t want every meal to mean that I have to clean a pot, a pan, 2 knives, a stirring spoon, a cutting board, etc etc.
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.
Believe it or not, though, there are some fruits you can still incorporate into a keto meal plan with a little strategy. “In order to stay in the altered metabolic state of ketosis, most people will only be able to consume 20 to 50 grams of net carbs per day,” says Ginger Hultin, R.D., spokesperson for the Academy of Nutrition and Dietetics. That means you’ll have to carefully portion out and track your fruit intake to make sure it fits into your total carb allowance for the day. “An apple, for example, contains about 20 grams of net carbs, so eating just one could max out all of your carbohydrates for the day,” she explains.
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.

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.
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]
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.
Typically you want to stay away from any brands that use filler ingredients like maltodextrin and dextrose, or high glycemic sweeteners like maltitol. Many low-carb products that claim low net carbs usually use these sugar alcohols. Many candies that are “sugar-free” also use these sweeteners. Avoid them where possible. These specific sweeteners respond in our body in a similar way sugar does.

Yes, specifically these are geared to help me get in my daily fuel from fats without having to resort to something with more carbs or more protein than my body needs. My fiance said that these taste a lot like fancy yogurt to him but thicker, which he loves. It is like a really dense custardy mousse, which works for both of us. And he normally can't tolerate the sour cream in any form, but I guess pouring into the still warm dissolved gelatin nullifies whatever processing agent he's sensitive too. The fat count here is what makes this such an amazingly satisfying treat, and yogurt usually isn't kind to my stomach, but I imagine you could use the yogurt, as long as you are using full fat yogurt... Too much protein turns to sugar in the bloodstream, and that's something I am trying to avoid. I like the gelatin added for joint support.
Thus, while nuts and seeds are great to include on a ketogenic diet, it probably would be wise to limit your portions to a serving or two (1–2 oz.) per day. An ounce of nuts is about the size of a small handful. If you want to be even more precise, a serving size is close to: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves or 14 English walnut halves.
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.

Nuts are a great source of fat, and can be a great keto snack. However, it is easy to go overboard. Most nuts are calorically dense, so they can be easy to over-consume. On more than one occasion, I have found myself sitting next to the jar of nuts and “just having a few more”. Before I was aware, I had probably consumed 800 extra calories of nuts! Depending on your goals, consuming nuts in excess can hinder your progress. That’s not to say that nuts are off limits, though. Instead, portion out single servings beforehand. Avoid sitting down with the entire container. This goes for every other snack, but I feel that nuts are one of the easiest things to overeat.


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.
Consumption of EPA and DHA in fish three times per week has been found to be a major predictor of better weight management because of improved insulin resistance (44).  Furthermore, consuming at least 2 servings of fish per week is associated with a decrease in various types of chronic disease including cancer and Alzheimer disease (45, 46).  It is also wise to use a high quality fish oil supplement to add more anti-inflammatory fish oils to your diet.
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 🙂
This cheesecake is in the oven baking as we speak. I did use crushed pecans with some cinnamon added along with your other ingredients. The filling looks and tastes AMAZING (I know, I know, it has raw eggs in it). I was about to give up on Keto because quite frankly every recipe I tried just wasnt tasting great. Then I found your site! I also made some of the caramel sauce and I must say that is fantastic all on it’s own. Thank you so much for sharing your recipes! I look forward to making many more.
The gist of the eating plan? Taking in so few carbs sends your body into ketosis—a state of burning fat for energy, instead of carbohydrates or sugars, explains Beth Warren, RDN, founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl: A 21-Day Nourishing Plan to Lose Weight and Feel Great (Even If You're Not Jewish). In order to stay in ketosis, you only consume 5% to 10% of your calories from carbohydrates—which for most followers is fewer than 20 grams total per day—and instead eat moderate amounts of protein and high amounts of fat.

Believe it or not, though, there are some fruits you can still incorporate into a keto meal plan with a little strategy. “In order to stay in the altered metabolic state of ketosis, most people will only be able to consume 20 to 50 grams of net carbs per day,” says Ginger Hultin, R.D., spokesperson for the Academy of Nutrition and Dietetics. That means you’ll have to carefully portion out and track your fruit intake to make sure it fits into your total carb allowance for the day. “An apple, for example, contains about 20 grams of net carbs, so eating just one could max out all of your carbohydrates for the day,” she explains.


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I’ve about lost my mind over this one. It tastes the most like the real think I’ve tried. I’ve made it three times in 2 weeks and sent it to everyone I know who is low carb. Made it with and without the crust and it’s awesome both ways. Made minis the first time -awesome! I had a minor tweak because I ran out of Swerve. I used 1 cup of that and 1/4 cup splenda plus I doubled the lemon. So, so good. Thank you!

You work out for a few months and get in shape and fall back to the old habits because you were not conditioned mentally, only physically. Physical fitness is only a part of journey, fitness is over 75% percent mental. Gyms, nutritionists, and personal trainers give most people a temporary Band-Aid but never address the actual issue. The 3-Week Ketogenic Diet includes secret mindset strategies to make your journey so much easier.
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