“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.) “
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!

This is my ABSOLUTE favorite cheesecake recipe…and I’ve tried my fair share! I used Lakanto Golden for the crust and powdered swerve for the filling and it resulted in a divine mix of flavors and textures. I also underbaked mine by about 10 mins, but think I would only underbake by 5 next time. I used a blueberry compote over it and my friends (keto and non-keto alike) went crazy over it on Super Bowl Sunday! THANK YOU for sharing all of your yummy creations with us!
This recipe gives you one of the creamiest smoothies ever because it uses low-carb coconut yogurt and avocado. The flavor of the chocolate comes through really well, so this Keto drink would go down really well with the younger members of the family and can be a great way to get them off to a good start in the morning. The avocado adds healthy fats to the smoothie, so you will find it is filling too!
Today, the kids don’t even know where the bacon is coming from and how it arrives on their plates.  The meat industry is big in commercials addressed to kids, but they never honestly explain to the kids how is that piece of burger or bacon really made.  Why, because if they would show how the animals are slaughtered it would terrify the children and since feeding habits form early in life they would lose an entire generation of meat consumers.
What I like to do is use the remainder of the Greek yogurt to top the pancakes with. Or some keto Nutella. On top of that, blueberries are almost a must. It will be even more fun to throw some blueberries on a pancake while it is being baked! Be careful, though; the macronutrients below only take the pancake ingredients alone into the calculation (plus butter for frying).

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.
Just when you thought your midnight-snacking of shredded cheese could be considered a healthy habit thanks to keto… (You kid, you knew it was too good to be true all along.) Cheese in general is not recommended on clean keto or the Bulletproof Diet. Dairy proteins are among the worst offenders for allergies and inflammation. If your body doesn’t like casein, your immune system will attack every time you eat it. The reaction may be subtle and chronic, or it could trigger an autoimmune flare-up and other inflammatory conditions. Cheese also harbors tons of toxic mold from the animal’s diet.[11]
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!)
Oleuropein has been shown to produce numerous anti-oxidant, anti-inflammatory, anti-cancer, anti-viral and anti-bacterial benefits. Olive consumption increases glutathione production in the cardiovascular system and helps to prevent cancer cell growth throughout the body. (34, 33)  Olives and olive oil are great foods to eat on a ketogenic diet.  I like the pitted Kalamata olives here
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.
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.
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.
Your macro goals on the keto diet will focus on eating minimal amounts of carbs, adequate amounts of protein (enough to maintain your lean body mass), and the rest of your nutritional needs will be met with fat. This includes fat from your body and fat from your plate. If your goal is fat loss, the fat from your dietary fat intake will be limited a bit to create a calorie deficit so your body fat stores can be burned for energy. That’s the basis of most keto calculators!

Hi Nanette, For this recipe I recommend a granulated sweetener in the crust and either powdered erythritol or powdered monk fruit in the filling. Pure stevia extract would be very concentrated and may change the end result. A stevia blend may work but the amount would vary depending on which one it is and what else is in it. You can check my sweetener conversion chart which can help if you look up the type you are using.


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.
I made this on Monday, let it sit in the fridge overnight and it was fabulous last night (Tuesday) and still fabulous tonight (Wednesday). My only minor issue was that the cream cheese didn’t seem to get smooth after blending and so after the cake sat and we ate it, you could taste the crumbles of cream cheese. When I started to bend the mixture (using hand mixer) I started off slow, then sped up the speed thinking that would help remove the clumps. But then I saw your note about not over-mixing because that would cause air pockets. I continued to blend but at a lower speed then just put it in the pan to bake..thinking maybe the clumps would sort themselves out while baking. What do you recommend for next time? Either way, it was fabulous! Thank you!!!
The problem with some meats when you’re on Keto is that they are too lean. That means, even though it’s low in carbs, some meat has too much protein and not enough fat. That doesn’t mean you can’t have those meats. It just means you’ll need to be careful not to go over your protein macro. And if there isn’t enough fat in the meat you eat, then you will want to pick up some extra, healthy fat somewhere else.
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 🙁 

Roughly 60 to 80 percent of your diet should be comprised of fat, registered dietitian Stacey Mattinson told Everyday Health. Then, about 1 gram of protein per kilogram of body weight is allowed. To determine carb allowance, Mattinson explained that you need to determine the net carbs. This can be done by subtracting fiber from a food’s total carbohydrates.
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].

OMG this is delicious! My mom used to make us sour cream and sugar sandwiches sometimes when we were little (yes, i know it sounds weird). And this yogurt is literally the exact same thing! But one quick question – how long will this last in the fridge? I was thinking of prepping all my yogurts for the week but didn’t want to get to Wednesday and be sadly disappointed!
Samantha, I hope you were able to stick with keto. I am having fun with this, been about 4 weeks and I’ve lost weight for the first time in years. I have done “low carb” before, but this is so much easier. I think one key for yourself would be to make a meal plan, grocery list, and do all prep work one weekend day. Make up a few dishes at a time, freezing things for quick grab (because we all know when we are hungry and have NO time we are at our weakest and more likely to crash and burn). Planning is key, buy IQF, well worth the extra few bucks a week it may cost. And she is right, once you kick the craving you don’t really need the knockoff recipes. You are so completely satisfied you don’t really need the junk. Take it from a sugar addict! This soup was refreshingly easy and much tastier than I could have imagined. And did not take long at all. One thing I did when I made this soup was cut it in half, (probably going to freeze two servings of left overs) and stir fried the other half of my cabbage with olive oil, onion powder and celery seed. That can be frozen as well and pulled out later for a quick snack. All so healthy! Thanks for the simple soup recipe. “Stick with the basics” So true!
Cheese gets the green light on the keto diet. But if you're worried about your lactose intake, then Keatley says you'll want to go for harder cheeses like Parmesan (one tablespoon of the stuff has less than a gram of carbs, according to the USDA), says Lyssie Lakatos, R.D.N., of the Nutrition Twins, who explains that they typically have fewer carbs than soft cheese.

Berries are among the most popular fruits on ketogenic diets. It's easy to throw them into smoothies, integrate them into desserts or even eat half a serving as a snack. Keto-friendly berries include blackberries, raspberries, strawberries, blueberries, cranberries and currants. Of course, not all berries are created equal, as their sugar and carb content may differ.


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!)
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