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.

Because the body turns the fat into energy after its carbohydrate stores are depleted, the ketogenic diet has potential weight loss benefits. Research has shown that fats and proteins are the most satiating, while carbohydrates are the least. Because you feel full longer after eating fats and proteins, you reduce the number of calories you eat overall.
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.
The whole point of going keto is to reach ketosis, a cult-y sounding name for the metabolic process that happens when your body uses fat instead of carbs for energy. To get there, you've gotta do the obvious: eat a whole lot of fat and little to no carbs. It's restrictive, but if you hack the the system just right, you can still create surprisingly delicious food—like taquitos and cookie dough bites. (These are our favorite keto recipes, by the way.)
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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.)
Fruit is another excellent source of nutrition which is also a natural sweet treat, known as nature’s candy. While healthy and packed with antioxidants they are also full of natural fruit sugars. Despite their healthy credentials and high fiber content most fruits are not suitable for keto. But, there are some keto friendly fruits you can turn to for super nutrition and making tasty keto desserts and snacks. Bitter citrus fruits like lemon and lime are great for adding flavor to water or tea. They have virtually no carb and aid both weight loss and detox. They have also been shown to reduce blood lipids, but so far only in hamsters!

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.
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.
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. 

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!
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.
One of the best things about being on the keto diet is the emphasis on consuming good fats. In my case, that means indulging in nuts whenever I need a quick pick-me-up. However, it's important to note that not all nuts are created equal when you're on the keto diet. Since the emphasis with keto focuses on low carbs and high fats, you have to keep an eye on serving sizes as well as knowing which nuts bring the most bang for your buck as far as fats are concerned. (Say goodbye to peanuts.)

Roasted nuts and seeds are not only tastier but the process of roasting them gets rid of any toxic elements and anti-nutrients. Raw nuts and seeds are more likely to have anti-nutrients or toxic elements in them that might not go well with your stomach. Also, remember to have the roasted nuts unsalted as salt and artificial preservatives are not ideal for a ketogenic diet.

Sea vegetables are another rich source of green-nutrition and are a very low carb vegetable. Seaweed is also a good source of iodine, essential for thyroid hormone production. Used in sheets it can make a great practical alternative to bread, rolled into a tube like sandwich. Algae is also a potent antioxidant protects us from various diseases. Sea vegetables are anti-cancer, anti-coagulant (reducing the risk of stroke) and antioxidant. You can eat plenty of seaweed on keto and it’s also high in sea salt.


That's why keto die-hards are notorious for eating plenty of bacon and cheese. However, if you're tired of eating the same bunless cheeseburger every night, there are plenty of meat-based fat sources you likely haven't tried. Get creative and make one of these five fatty cuts of meat for dinner. Of course, it's best not to go overboard and eat these for every meal–most dietitians recommend getting healthy fats from plant-based sources like nuts and avocado.
For both keto and Bulletproof diets, opt for full-fat, grass-fed, raw, and organic dairy to reap the anti-inflammatory benefits of omega-3s and CLA. Dairy is a great source of fat on a ketogenic diet, but be mindful not over-do the protein. Although milk (yep, even raw, full-fat, or goat milk) is too high in lactose sugars, you can stay in ketosis with foods like butter, ghee, and colostrum. Avoid sweetened or low-fat dairy, evaporated or condensed milk, and buttermilk to keep your fat intake high.
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).
I am slightly (?) confused—in the article you use phrases such as “the low carb yogurt theory”–it can be assumed–expect approximately–The actual number of carbs has been proven– Theory, assumed, expect, and “has been proven” just seem to be at odds with each other…I’ve given up Yogurt while on a keto diet and miss it. How are these claims substantiated? Appreciate any assistance you can provide..Brian Jamieson

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!
I’ve made this cheesecake twice now, and it is sooooooo easy and delicious! I’ve gotten great results by just following the recipe as you wrote it. I radically changed mine and my husband’s diet after we got the news that his blood sugar was a bit too high (pre-diabetic). His blood sugar is normal when he eats according to keto principles, and it’s nice for me to be able to give him a treat once in a while that won’t spike his blood sugar. Thanks so much for this recipe!
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.

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.


Vitamin C is an important water-soluble vitamin we need for the biosynthesis of collagen, certain proteins, and neurotransmitters. Your brain also heavily relies on vitamin C for antioxidant defense. Adults generally need around 75-120 mg of vitamin C daily to maintain these functions [3]. The problem with vitamin C is that it degrades when exposed to heat and light, so unlike fruit, cooked vegetables are not the best source of this nutrient.

Hi Maya. Thanks for your yummy sounding recipes! I have Virtue brand granulated monk fruit with erythritol sweetener. Since the recipe calls for powdered sweetener, can I assume the Swerve conversion is what you’re going by? My sweetener is four times as sweet as sugar, so since Swerve measures 1 to 1, that the recipe would use 1 1/4 cup of real sugar, so I’ll need to divide that amount by 4, then try to make it into powder. Does that sound right? Thanks in advance!
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Avoid meat with condiments. Because, even if you’re enjoying a 4th of July barbecue with grass-fed burgers, a dollop of ketchup might be all it takes to kick you out of ketosis. (Depending on many factors, you may need to limit your total net carbs to 25-50 grams per day to stay in ketosis.) So, enhance your meats with natural spices and herbs instead.
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.

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!!
Nutritionists, including the Good Housekeeping Institute's own Jaclyn London, MS, RD, CDN, remain more skeptical. The diet's aim of inducing ketosis — a metabolic process where the body uses fat instead of carbs for energy — can backfire because this plan takes a lot of willpower. Plus, any weight you may lose while on it can return when you stop. RDs and other experts like U.S. News and World Report agree that Mediterranean-style eating plans have more research behind them and produce better, more long-lasting results.
While I see your point with regards to animal suffering (which is an ongoing issue), this doesn't have to be the case and on the contrary, people are more and more interested in meat from ethical sources. Watching a TED talk may be an eye opener but we should all do some research on human evolution. Your comment is biased because it only looks at one side of the argument (not to mention that some points are totally wrong, such as comparing human digestion to elephants??)
You can have almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, and pumpkin seeds. Chia seeds and flaxseeds can also be added to meals, such as a delicious smoothie. Both nuts and seeds are high in fiber, which are going to help you feel fuller longer and more satisfied overall. Nuts are also beneficial because they’ve been linked to a reduced risk of heart disease and other ailments. 
A word of warning: be very wary of “keto” or “low carb” versions of cakes, cookies, chocolate bars, candies, ice cream, and other sweets. They might maintain people’s cravings for a sugary taste, and can make you eat more than you need. They are often full of sugar alcohols – that can raise your blood sugar – and artificial sweeteners, whose health impacts are not yet known. Weight loss may also stall or slow. Learn more
First, a little background: Eric Westman, MD, director of the Duke Lifestyle Medical Clinic, explained to Health in a previous interview that in order to successfully follow the keto diet, you need to eat moderate amounts of protein, reduce your carb intake, and increase fats. When you reduce your carb consumption, your body turns to stored fat as its new fuel source—a process called ketosis. To stay in ketosis, followers of the keto diet must limit their carbs to 50 grams a day, Dr. Westman says.
Because some fruits have more carbs than others, knowing which to avoid is key for accelerating weight loss and reaping other possible benefits of keto. Just know that large, long-term, randomized controlled trials on the keto diet are limited, so it’s unclear whether keto is safe and effective to follow for the long haul, according to Harvard Medical School.
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!

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.


Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, all the dairy products, milk is difficult to digest, as it lacks the "good" bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs. Lastly, farmers in the United States use genetically engineered bovine growth hormone (rBGH). rBGH is injected to dairy cows to increase milk production. Opt for full-fat dairy labeled “NO rBGH”.
•  Humans unlike true carnivores do not have fangs to tear the flesh while the prey is walking.  We need to marinate it to tenderize and so on which basically indicates we are not carnivore and that eating meat is an acquired taste.  Humans are infatuated with the taste of meat and for long time now we have believed that eating meat is legitimate, a mistake with horrible consequences for animals and us.
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! 🌰🥜🌰🥜
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!
We add collagen peptides to our coffee every morning because it’s beneficial for healthy joints, skin, hair, etc. If you use collagen peptides or want to add it to your diet after talking with your health care professional, we recommend Naked Nutrition Collagen Peptides Protein Powder. This product is grass-fed and pasture-raised, and is GMO free, dairy free, soy free, gluten free, and free of growth hormones.

Legumes (beans, chickpeas, lentil, peanuts, etc). Apart from peanuts, legumes are relatively high in carbs and should be avoided. Apart from their high carb content, legumes contain lectins and phytates which makes them hard to digest. They have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's. When it comes to peanuts, some people avoid them while others use them in moderation. If you are considering peanuts, make sure you read this post first: Peanuts on a Ketogenic Diet: Eat or Avoid?
With the help of keto-friendly ingredients, you can easily make yourself some delicious, fluffy pancakes. There are, in fact, several ways to make fantastic keto pancakes, but our favorite is the Faux “Buckwheat” Pancakes made with almond flour and flaxseed meal. Try them for yourself if you want low-carb pancakes that taste just like the real thing.
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 🙁
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