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!!!
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! 🌰🥜🌰🥜

Frozen yogurt has become really popular as a snack or a dessert, but most of the time it can be high in carbs, so let’s see if we can’t sort that! This wonderfully easy sugar-free recipe gives you a really impressive dish that would even impress at a dinner party. Using the chia seeds adds texture and bulk to the dish and also helps it go a bit further.

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.
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?
So this means you don’t need to go around drizzling bacon fat on everything you eat. You definitely can if you have a burning desire to do so and it fits into your macros… but it’s not at all necessary. It’s actually pretty easy to get adequate amounts of fat in your diet without going out of your way to do so. Contrary to popular belief, fat bombs, bulletproof coffee and the like are not fundamental for a ketogenic diet. They can be nice treats or occasional meal replacements if you like them, but they are often calorie bombs you don’t need in addition to balanced keto meals. While you certainly want to eat fat on the keto diet, calories still matter.

Thank you so much for the above information. Really very helpful for people like me. Just started Keto 3 weeks ago, I still get confused on my protein consumption and what vegetables have high carb content. This is by far the best “diet” I’ve been on as I feel I can go on forever and I’m not missing anything I actually eat what I want. I eat when I’m hungry and stop when I’m full, just extra cautious what I put in my body.


If you're still not sure what to do, or you're a keto veteran and you're looking for some help, you should check out our coaching program. Ketovangelist coaches live keto all day, every day. We keep up to date on the latest science, too. But more importantly, we focus on your goals to help you achieve success in your keto journey. It's always better to have someone in your corner, guiding you along. So if you're ready for success, sign up for a coach today.
Hi Reba, thank you for sharing your recipe with us! Not necessarily, peanuts are a matter of personal preference. If you can tolerate it, you can use it (I personally avoid it). I would still advice to soak and dehydrate the peanuts and then make peanut butter in a food processor rather than buying it ready-made. Franziska has been working on a post regarding health effects  of peanut butter so I will share some more tips soon 😊

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.)
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.
Not only is this a low-carb recipe, but coconut yogurt is also vegan-friendly and can be so useful for a quick dish at breakfast time. Simply mix the two ingredients, cover the bowl and wait! It could not be easier! This yogurt can be mixed with fruit puree, topped with nuts if you can tolerate them, or flavored with vanilla. It can also be stirred into a spicy dish to reduce the heat.
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!

Yogurt topped with a few nuts might seem like a no-brainer keto snack, but a 5.3 ounce serving of plain yogurt has 12 grams of carbohydrates. If you opt for flavored yogurt, like vanilla, that carb count doubles to 24 grams of carbohydrates for 6 ounces. Your best bet is to choose plain Greek yogurt, which has as little as five grams of carbohydrates for a 7 ounce serving.
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.

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.
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?
In contrast, the Atkins diet is a low-carbohydrate diet that allows you to eat more protein and carbs than the ketogenic diet, while paleo diets focus on selecting foods that were consumed before farming became popular and don't necessarily restrict your carb intake. In general, people adhering to ketogenic diets consume only between 20 and 50 grams of carbohydrates per day.

Pumpkin seeds are a good source of protein, fiber, B vitamins, iron, zinc, manganese, magnesium and phosphorus. They also provide plenty of riboflavin, folate, pantothenic acid, sodium and potassium. Pumpkin seeds are 50% fat with a perfect balance of PUFA and MUFAs. Their high oil content makes them perfect for oil extraction. Pumpkin seed oil has a strong flavor that goes well in salad dressings and over meats.

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!
A lot of people will argue that eating cheese on a ketogenic diet is harmful. The assumption that by eating cheese you are prone to taking in additional carbs, which is not 100% true. Yes, cheese does contains carbs so as long as you don’t go over the carb limit, you’ll be good. The thing to be concerned about is most individuals have a sensitivity to dairy products (and don’t know it), due to the casein in them. So if you have dietary sensitivity to it, avoid it (many people who suffer from a keto diet stall should cut out cheese). Cheese can be a great source of fat soluble vitamins. Eaten in moderation therefore, cheese is ok.
Making your own frozen desserts and treats can be a really good way to cut down the sugar and carbs for the whole family, but especially for the kids. Store-bought frozen yogurt can be packed with hidden sugars and is usually very high in carbohydrates, but homemade can be so much healthier and tastier! This Keto recipe gives you lemon –flavored froyo, but other flavors are totally up to you!
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].
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.
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.
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 content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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].
Does the Ketogenic diet work for type 2 diabetes? What is the ketogenic diet and can it help people with type 2 diabetes? Research has shown that people who follow a ketogenic diet can improve the management of their blood sugar levels. Learn here about how the ketogenic diet works, what you can eat, potential side effects, criticisms of the diet, plus alternatives? Read now
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]
Are you missing your lattes and frappes? Time for a quick keto coffee fix! Ketoproof coffee is a fantastic mix of coconut oil and butter in your coffee instead of the generic cream or milk. You might think that it sounds disgusting at first, but if you think about what butter is made out of – it’s pretty much just hardened cream. Once you melt it down and mix it all up using an immersion blender, you get a delicious latte-like froth on the top of your morning coffee.

Still iffy about certain fruits? Double check the carbohydrate counts in a nutrition database to make sure your fruit of choice is not too sugary. The carb counts can really creep up on you if you don’t track and measure. Be careful! Don’t let your sweet tooth take over your portion control or you will kick your cute little butt right out of ketosis.
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.
This is my own personal alternative, though I've recently fallen back in love with Greek yogurt again (normally the texture and waxy coating it leaves in my mouth are very off-putting...). Looking at this now, I could easily see adding an unflavored/flavored protein powder and/or collagen to make this have more of a protein content. You might even mix pureed cottage cheese with the sour cream. I'm not sure what that would do for texture... Possibilities are endless, really, once you master the initial recipe.
This is one area where full keto and Bulletproof differ. Except for coconut, all nuts and legumes are suspect on the Bulletproof Diet and should be limited. All expose you to high amounts of omega-6s, inflammatory oxidized fats, mold toxins, and phytates (plant anti-nutrients). Peanuts are one of the main sources of mold toxins in our diets, and often trigger allergic responses with inflammatory polyunsaturated fats, lectins and histamines. The Bulletproof Diet also excludes all soy products due to their phytoestrogen content, which messes with your hormones and may promote cancer. 

Hi Viola, Sorry you had issues with the cheesecake. Did you use the exact same ingredients? Did you check the video? I’d be happy to help troubleshoot if you can point to where it went differently for you. As for cracking, this is likely due to either drastic temperature changes or over-baking. Check the tips in the post above. Finally, instructions for the raspberry sauce are in the recipe notes on the recipe card.
Michelle, I second Libby’s remarks about “The fear of saturated fat is so old fashioned and outdated. Research shows saturated fat is healthy, stable and protective.”. In addition to her link, get a used copy (or new) of Nora Gedgaudas’s book Primal Body Primal Mind. Dr. Eric Berg has put out many youtube videos about Keto and intermittent fasting. Search his name with weight, or keto, or intermittent fasting, or phytic acid. They are some interesting videos.
Once you add in all the miscellaneous protein you get from nuts, dairy (if you eat dairy), eggs (around 18 grams per 3 eggs, so they’re comparable to meat), and other sources, it’s pretty easy to get plenty of protein with very reasonable amounts of meat. In fact, many people don’t eat more meat on keto than they ate before – they just get rid of all the junk that surrounded the meat.
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!
In contrast, the Atkins diet is a low-carbohydrate diet that allows you to eat more protein and carbs than the ketogenic diet, while paleo diets focus on selecting foods that were consumed before farming became popular and don't necessarily restrict your carb intake. In general, people adhering to ketogenic diets consume only between 20 and 50 grams of carbohydrates per day.

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 🙁
I make this crustless as I didn’t have the ingredients the first time I made it. Everyone loved it so much I always make it crustless. Lol. I also ran out of powdered swerve the last two times I made it, so my ratio is 1 cup powdered swerve and 1/4 cup granulated. It actually tastes better and has great texture. I served this to my husbands family and told them it was keto so if they didn’t like it they didn’t have to eat it. I had them all love it and go back for seconds! Been keto for 14 weeks and make this about every two weeks!
If you have been struggling a bit with desserts that won’t break every rule of the keto way of life, here is the answer! Low-carb cheesecake can fill the void and let you enjoy your eating plan instead of missing out. This cheesecake is very, very rich, so you will probably find a small piece will satisfy your need for dessert. You can use toppings if you want to, but the plain vanilla taste is great as it is!
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!

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.
Truly amazed after trying dozens of recipes for bread, cake, etc. with almond flour and all turned to sawdust or icky, hard yuk! All the wasted expensive ingredients, I have finally hit gold with this recipe exactly as written! We have been Primal and off bread for about 4 years, but always salivating when offered fresh bread or bagel! This is a great recipe and thank you for sharing!
Keep an eye on your intake for nut or seed based foods, as they can be quite high in inflammatory omega 6’s. These include items like almonds, walnuts, pine nuts, sunflower oil and corn oil. Eating fatty fish and animal meat, keeping snacking to a minimum, and not over-indulging in dessert items that are dense in almond flour is usually enough to keep your omega’s at normal ranges.

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!

Your body needs micro-nutrition and phyto-nutrition. Micro-nutrition is the vitamins and minerals found in both plants and animals, but phyto-nutrition is the special compounds found only in plants. Phyto means light, so it is the nutrition plants make from light using photosynthesis. Some of these compounds create the color or flavor of the plant. Some plants naturally have more of these special compounds than others, for example the bright yellow root, and cooking spice, turmeric contains curcumin. This phyto-nutrient has a potent anti-inflammatory effect. Some countries have already approved its use in the treatment of cancer.


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?
They also often have specific beneficial properties and are used traditionally both medicinally and in cooking. Cinnamon for example lowers blood sugar and suppresses appetite and protects against disease. Ginger is another potent herb which is an antioxidant and is anti-inflammatory. Capsaicin from hot peppers speeds up fat metabolism and reduces inflammation. Parsley is popular herb which removes heavy metals from the body and is packed with vitamins. Rosemary reduces inflammation in the brain treating headaches and boosting mental energy. Herbs and spices add color, flavor and novelty to keto meals. You can make the same dish taste totally different by adding a few fresh herbs.
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.
However, as easy as this may sound, the key to keeping your body in ketosis is to constantly pack your meals with fatty eats and stay as far away from carbs as you possibly can, which can get quite demanding—especially if you’re not prepared. To help you maintain this ethereal fat-burning state, we’ve rounded up 14 snacks you can grab on-the-go. These eats will keep you satiated with healthy fats and boast no more than five grams of net carbs.
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.

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Please note that I am not a nutritional or medical professional. I do not give out any medical advice. I only share my own experience on this blog and encourage you to consult with your doctor before starting any diet or exercise program. The nutritional information provided for my recipes is an estimate. Please calculate nutritional information on your own before relying on them. None of the recipes I post are meant to be used by any specific clinical population. The ingredients in my recipes do not affect my glucose levels or cause any allergic reactions to me. You should use my recipes and shared experience at your discretion. 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 on this website.
Updated | Ketogenics is the latest diet darling in the nutrition world, particularly because of celebrity backers like Halle Berry. In essence, the keto diet is a low-carb diet that emphasizes eating moderate amounts of protein but plentiful amounts of fat, such as avocados and cheese. The thinking: By eliminating carbohydrates, your body will instead burn stored fat through a process known as ketosis, which helps drop pounds. Although, this diet has become trendy in recent years, it was originally used in the 1920s as an epilepsy treatment. 
I totally understand how you feel! 😊 But the truth is that most people can't do that... speaking from my own experience. When I started following a low-carb diet my palate was completely different to what it is now and I couldn't imagine skipping sweeteners, bread alternatives and other substitutes. They helped me transition into the way I eat now. These days I don't use any sweeteners - or just a small amount in occasional treats. I keep my diet very simple and often cook with just 5-10 ingredients.
First, it’s important to understand how keto may help you lose weight. The purpose is to kick your body into ketosis, a natural metabolic state that forces your body to burn fat rather than carbs. This happens because, on the keto diet, you’re usually taking in 50 grams (g) or fewer of carbs per day, says Deborah Malkoff-Cohen, RD, a nutritionist based in New York City. While several types of the keto diet exist, the standard approach to this plan requires you to take in about 75 percent of your calories from fat, 20 percent from protein, and 5 percent from carbs.
Rounding errors are common for cream cheese. Most nutrition labels, including products at the store, round up or down to the nearest whole amount of carbs, but the serving is only an ounce. Since this sugar-free cheesecake recipe calls for 32 ounces of cream cheese, rounding up adds up to a big difference! The nutrition information on the recipe card uses the exact carb count directly from the USDA National Nutrient Database, which is most accurate. If you want to see those values for all low carb foods, and see the values used to calculate my nutrition labels, you can find the full low carb & keto food list here.
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.

Thank you, Ariana! Are you referring to concentrated pure monk fruit powder, OR powdered monk fruit blend (which has monk fruit and erythritol in the ingredients)? If it’s concentrated powder, it can vary due to the concentration but would be a lot less. If it’s a blend, the amount would be similar but just a little less – just use scant measuring cups.

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. 

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??)
If you’re one of the lucky people that have a dehydrator, you can take serious advantage of it by dehydrating thin slices of vegetables overnight (normally 12 hours) to get crisp, perfect vegetables that you can eat as snacks. Do this with zucchini, radish, or jicama. If you’re not lucky enough to have a dehydrator (like me), then you can easily make cheese chips in the oven and flavor them with your own spices!

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.
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. 🙂
Hi Liz, As far as the Swerve goes, most online calculators don’t subtract sugar alcohols when showing net carbs, so that may be the issue. Regarding the butter, all butter is keto approved (as long as it’s real butter). 🙂 If you calculated by hand, then let me know which ingredient is showing a lot of carbs for you and I can help determine what was off. The few net carbs in the recipe come from almond flour and cream cheese. The brands of pantry ingredients I use are linked in the recipe card (pink links). I use Kerrygold for the butter and Philadelphia for the cream cheese. 

Spurred by demands from a fat-phobic public, the ’80s saw the rise of new low-fat snacks, which tended to cover the spread with added sugar. SnackWell’s cookies, an icon of this age, filled up the cupboards of dieting aunts. These paired great with low- or nonfat milk, the combined sales of which surpassed whole milk for the first time ever in 1988. Between 1980 and 2014, sales of whole milk decreased 45 percent as sales of 2 percent and skim rose 7 percent and 9 percent, respectively.
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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