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.
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!
In 2018, sales of whole milk and whole-fat yogurt have increased by 1.6 percent and 11.6 percent, respectively, as fat-free yogurt has decreased by 10.9 percent. This shift in taste has birthed a slew of high-fat yogurts. Siggi’s 9 percent Triple Cream first came to market in 2017; it is now available nationwide in markets like Whole Foods, which is where I bought mine.

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!!

These keto nuts are one of the best sources of vitamin E, niacin, folate, magnesium, and choline. All of these nutrients are lacking in our diets, especially choline, a vitamin-like essential nutrient. You need choline to keep your liver and brain healthy [8]. Choline is also the precursor to acetylcholine [9] – a neurotransmitter important for muscle functioning among other things.


Although excellent sources of fat, nuts add up quickly in protein and carbs, and are often inflammatory. Snack on fattier nuts such as macadamia nuts and pecans, but limit those high in inflammatory omega-6s, like peanuts and sunflower seeds. Only use nut flours (almond, coconut) in moderation, as they are packed with protein. To stay in ketosis, limit high-carb nuts like cashews, pistachios and chestnuts, and avoid most beans.
Hi Kelley, The spoon is just a regular-sized cooking utensil. Sometimes you can fit two taco shells on one – just not on top of each other, side by side only. You can also use virtually any utensils that you have with a round handle. The shells harden fairly quickly, so you can even set them on your kitchen table to harden. Taco molds or racks might also work, you’d just need something where you can place or hang them upside down.
Maca is a kind of turnip from Peru. It is nicknamed “nature’s Viagra” for its libido boosting properties. Although it contains 60% NET carbs you only need a teaspoonful to give you a sweet tasting boost. A few grams of this superfood won’t take you out of ketosis. It’s adaptogenic, meaning it will boost your body, mind and mojo in multiple ways. Aloe Vera is a species of cactus related to the lily flower. It is antimicrobial, antibacterial and antifungal. It heals the gut and is used to successfully reduce the effects of radiation and stabilize cancerous tumors. It is a bit slimy to eat but can be added to salads and shakes and has zero carbs. This is a superhero in the plant kingdom and its zero carb status makes it perfect for keto.
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!
Lemons are going to help your body become better at absorbing iron which, in turn, will allow your muscles to become stronger and possibly prevent osteoporosis when you are older. Healthy bones are going to help your joints stay healthier as well. Everything is connected in your body and when you improve one thing, you are only helping something else. 

The typical carb count in nuts and seeds is about 12.6 grams for every 28 grams at the highest and 3.5 grams for every 28 grams at the lowest. You’re probably thinking: that’s pretty high, but most of this carbohydrate content comes in the form of fiber, which body cannot digest. It passes through your intestines without being digested and goes into bulking up your stool for easier passage when you answer Mother Nature’s Call.

I’ve made this recipe 5 times in the past 3 months. It’s super easy and scrumptiously delicious. Even if there were more than 3 net carbs/slice it is so worth it! Most of the people who I’ve served it to are not on a diet or not eating keto, but they’ve raved about it. Cheesecake Factory, eat your heart out. You got nothin’ compared to this cheesecake!
Another thing worth noting is that there are three main types of carbohydrates: starches, sugars, and fiber. Of these three, sugars spike blood glucose levels the most, while fiber has no direct effect whatsoever. Fruit being particularly high in sugar is the most problematic plant food for keto. But if you plan your diet right, fruit can and should be part of your keto journey. 

I am talking, of course, about Liberté Méditerranée 9 percent yogurt, a cultured dairy product so delicious that I’ve thought of its richness every single day since I ate it on vacation in 2015. After I finished, I felt literally drunk and stumbled around my Airbnb, clutching the egg of my yogurt-filled stomach. There was the line between pleasure and pain; ever since then, I have dreamed of going back.

Lemons are going to help your body become better at absorbing iron which, in turn, will allow your muscles to become stronger and possibly prevent osteoporosis when you are older. Healthy bones are going to help your joints stay healthier as well. Everything is connected in your body and when you improve one thing, you are only helping something else. 

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
Some people believe that it's dangerous when your body enters ketosis. However, it's important to understand the difference between ketosis, which is nutritionally safe, and ketoacidosis, which is caused by a lack of insulin and can increase blood sugar significantly. The ketogenic diet keeps the body in ketosis, not ketoacidosis. It's still important to monitor your ketone levels and consult with your doctor before embarking on this diet, since ketoacidosis is a serious medical issue.
Nuts should not be one of your major sources of fat in the diet. This is because they contain carbohydrates as well as phytic acid (are a pretty high in calories). Phytic acid absorbs essential dietary minerals such as magnesium which is essential for the utilization of vitamin D among many others. In moderation however, similar to cheese nuts are acceptable as part of your keto diet plan, taken as a snack, for instance. To avoid the phytic acid, you could soak or sprout your nuts but for most people on a ketogenic diet it’s not worth the effort due to the fact it a very small part of their daily intake.
In fact, once all our our reserved glucose/glycogen runs out after several days on a low-carb, keto diet, our bodies create compounds called ketone bodies (or ketones) from our own stored body fat, as well as from fats in our diet. In addition, researchers have discovered that ketones contain main benefits, such as fat loss, suppressing our appetites, boosting mental clarity and lowering the risk for a number of chronic diseases.
All I can say is OMG! I made this earlier and because I ate too much at dinner, I thought I would just take a small bite and have proper size slice tomorrow. But, I was shocked at how good this was. I mean, shocked. So, being already stuffed from too much soup, I had to eat more cheesecake. Now I know what I’m having for breakfast, lunch and dinner tomorrow. Thank you, Maya, for being a recipe-making cooking genius!
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.

Juices or juice concentrate. When the fruit is juiced, most of the fiber gets stripped from the final product. This makes the net carb content of fruit juice higher than it’s pure fruit counterpart and will have a more significant impact on your blood sugar. The exception to this would be lemon/lime juice in moderation, as it’s quite low in sugar compared to other juices.
Yogurt contains calcium, vitamins B and D, and other minerals. Calcium isn’t just essential for healthy teeth and bones. Calcium is an essential nutrient your body needs. According to the USDA, you should consume around 1,100-1,200 milligrams each day[*]. Calcium also helps your blood clot, promotes muscle contraction and helps your heart pump blood[*].
Carminative herbs like garlic and ginger add a pungent aroma to meals which is important for stimulating the flow of gastric juices in the stomach. Their natural oils increase bile flow so consider adding crushed garlic to your high fat meals and enjoy the smells circulating the kitchen. They are also high in vitamins A, polyphenols, amino acids and phytosterols. (3)
Every day, you will notice how simple my methods are and how the secret fat burning meal plans will speed up the fat burning process even while you rest at night. Not everyone is the same, but after the first week with the 3-Week Ketogenic Diet, most people experience one or more of the following… more energy, 5lbs lighter, joint relief, self-motivation, happiness, and a positive change in their physiological states. After 3-weeks many people have anywhere from 3-9 pounds weight loss and 7-17 inches off their waist, hips, chest, and triceps.
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.
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.
This looks awesome and I’m going to try it. I’ve been doing “keto” since before it was called that. I fell off the wagon several years ago but have recently come back to the fold as it’s the only way of eating that works for me. Anyway I wanted to mention that when my kids were growing up I made yogurt often. And then when I started low carbing I decided to try making it with heavy cream and it worked! And it’s amazing. Obviously more work than this but try it!
•  Next, our gross intestine is at least 7M long, very similar to herbivores, whereas the carnivores have a very short gross intestine which clears and cleanse quickly. Humans eat species inappropriate food, such as meat which lingers in the intestine for long time and putrefies simply because we are not equipped to digest it.  Not to mention the struggle to excrete and the horrible smell.
Thank you, Erica. Sorry, mascarpone won’t work in a baked cheesecake – it melts into a butter-like consistency when heated. Also, just so you know, mascarpone does not have 0 carbs. Manufacturers get away with writing 0 because they can round down if it’s less than 1 gram per serving. Mascarpone has 0.3 grams carbs per tablespoon, and cream cheese has 0.8 grams per tablespoon.
Never before has so much attention been given to the healing and beneficial effects of plants. Study after study is confirming that plants have medicinal power. Some, like turmeric, rival modern pharmaceuticals in their ability to fight infection and even treat cancer. With the added bonus of working holistically with your body without side-effects. Plants reduce inflammation, support detoxification and generally improve your health!

This cheesecake turned out beautifully. I did 2 substitutions. Used part almond flour and part quick oats for the crust (ran out of almond flour). The crust is great. Only had 24 oz. Cream cheese, so substituted 12 oz. low fat cottage cheese to complete filling. It still blended very well and baked perfectly. Also used pie pan, do not have a springform.


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!
I make my own coconut milk yogurt. Easy, bring to a boil, add plain gelatin, let cool down to add culture (I use a small tub of Coyo plain), place in a an electric yogurt maker for 12 hours. When removing from maker I add stevia to sweeten, then put in jars into the fridge. It thickens up nice, like greek yogurt. Much cheaper than the store bought Coyo.
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.
Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here >
One thing to keep in mind: If it's whipped cream you're after (and not whipping cream, to add to your coffee), it might be best to, uh, whip it up yourself (one cup of the whipped stuff has under four grams of carbs and just over 43 grams of fat), since most store-bought versions have added sugar. To do that, all you need is heavy whipping cream, a hand mixer and a mixing bowl, and you whisk until the cream becomes fluffy. Add a pinch of pure vanilla extract for some flavor.
Well, if you’ve been on the keto train for a while or just recently got your ticket punched then you know that this is a bunch of mumbo jumbo. In 2013, the European Journal of Nutrition study results showed the risk of obesity was not associated with high-fat dairy consumption (2). And a study done in 2018 by the American Journal of Clinical Nutrition showed that cardiovascular disease and stroke mortality was not caused by increased circulation of dairy fatty acids in the body (2). Now we know that cottage cheese is not the cause of your body looking like cottage cheese or your heart turning into it.
Strawberries are another delicious, sweet, and filling fruit that you can eat in moderation on the keto diet. A ½-cup serving of sliced strawberries contains about 4.7 g of net carbs and 4.1 g of sugar. As there are only 27 calories in the aforementioned serving, you can eat strawberries raw, add a few pieces to your cereal, or blend a handful into a small low-carb smoothie. Strawberries also have antioxidant and anti-inflammatory benefits, per a study published in February 2010 in the Journal of Medicinal Food. The same ½ cup provides 48.8 mg of vitamin C (81.3 percent DV), 127 mg of potassium (2.7 percent DV), and 20 micrograms of folate (5 percent DV). 
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