So all those great minerals I mentioned above that many nuts contain may be difficult for you to absorb. However, soaking and roasting nuts may reduce the phytic acid content in nuts dramatically. So, if you eat soaked, sprouted or roasted nuts, then this might not be a big problem for you. If you find nuts hard to digest, then this could be due to their high phytic acid content, and soaking nuts before eating them can help make nuts easier to digest and reduce your discomfort when eating them.
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.
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.  

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 Cheesy Gluten Free & Keto Chicken Quesadilla Recipe can be Made in Under 20 Minutes!!! It’s Incredibly Easy to Make and Tastes Just Like a Traditional Mexican Style Quesadilla. The Low Carb and Keto Cheese Shell is a Perfect Fit for this Classic. You’ll Wonder Why you Haven’t Tried This Sooner! It Makes an Awesome On The Go Lunch or an Easy to Throw Together Dinner. It Would also Be Great for Parties Because it Can be Made Ahead an Reheated in Just a Few Minutes.
Today is the 3-year anniversary of Wholesome Yum! I am so humbled and grateful every single day that I get to do this. Thank you for being here… from the bottom of my heart! So to honor the anniversary of my little low carb recipe site (that maybe isn’t so little anymore?), I wanted to share with you one of my favorite low carb recipes. It’s not a celebratory cake or low carb dessert, but it’s a part of a popular low carb dinner staple… low carb tacos using keto cheese taco shells!
Meat supplies a whole range of nutrients – including nutrients like vitamin B12 that you can’t get anywhere else. It’s also a key source of protein for keto diets. At the very minimum, humans need to eat enough protein to repair our muscles and do all the other important stuff that protein does. So “enough meat” means enough to serve as a primary protein source and round out your diet with essential nutrients that are mainly or only found in meat.

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 ketogenic diet basically changes the metabolic fuel of your body to make it lose weight. You’re not starving yourself of calories. You’re having a good amount of calories, which means you’re eating enough to keep you going. All you’re avoiding are carbohydrates. This gives you massive benefits, including improved health, weight loss, and better performance physically and mentally.
Berries are an excellent source of antioxidants and taste delicious in a keto dessert. A handful of these fruits is ok from a carb perspective but just once a day. Blackberries, blueberries, boysenberries, raspberries, strawberries and cranberries are keto friendly fruits. Topped with cream they make a lovely sweet and simple treat. Frozen with cream and blended up they make a natural and nutritious ice-cream! Another tasty and nutritious plant category are herbs and spices.

When consumed in moderation, the high fiber content of nuts and seeds can curb your appetite helping you to avoid excess calorie intake. The healthy fats and antioxidants in nuts is credited with providing the anti-inflammatory activities responsible for regulating lipid concentrations, preventing against depression, Alzheimer’s disease and other cognitive disorders (59).
I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices, whether your goal is to lose weight or manage a health condition such as type 2 diabetes, insulin resistance, Parkinson’s, Alzheimer’s, epilepsy and even cancer.
Tea and coffee, including Bulletproof Coffee, are completely ketogenic, with bonus points for jump-starting weight loss and focusing your mental clarity. Watch out for sweeteners, fillers, or artificial flavors. While you can drink unsweetened, plant-based milk alternatives in moderation without going out of ketosis, they are not Bulletproof, and are usually loaded with toxic molds — the exception being full-fat coconut milk.[4] If you plan to include them in your diet, beware of carrageenan and BPA-lined containers.
In order to save you time and money (from printing and shipping costs), instead of being mailed, The 3 Week Ketogenic Diet is provided to you as an instant download E-Book or e-books which you can read on your PC, Mac, iPad, iPhone, Android, Smartphone, Tablet or E-Reader. You can transfer it to as many devices as you like, and even print out pages.

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!
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.

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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.
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.
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.
When your body is low in potassium, it comes with an array of possible side effects, including: high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. Getting plenty of potassium in your diet can possibly prevent you from developing one of these health issues. Potassium may also help improve your cholesterol and triglyceride levels.
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.
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!
Why Greek yogurt? Well, if you are not on an absolutely zero-carb diet and don’t mind some dairy, either, you must admit that Greek yogurt is one of the most enjoyable snacks out there. Moreover, it is supposed to be full of the good little guys that help the gut remain healthy. Other than that, it is a soft and fluffy alternative to cream cheese. While I don’t mind the cheese, I do find it can mess with me if I eat too much of it. Besides, I’ve seen people complaining they hated cream cheese pancakes and wanted an alternative. Hopefully, this recipe comes in handy for some of them.
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.
The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.
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.

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.


Coconut offers nutritional and medicinal properties from its fatty acid content. This means that every time you use ingredients such as coconut oil or coconut milk, you're obtaining a ton of beneficial nutrients while still adhering to your ketogenic diet. Coconut products are some of the easiest ingredients to integrate into smoothies, stews and soups. Just make sure there aren't any added sugars in any of the coconut products you use.

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!
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.

Peak, a Portland, Oregon-based keto yogurt brand, has gone one step further, producing a vanilla yogurt with 16 percent fat and a plain variety with 17 percent. I was not able to find Peak in stores, but the company was gracious enough to ship me a case in dry ice. During the week it took to arrive, I found myself libidinous for the lipidinous good stuff. Would it really taste as good as my long-lost Liberté?
If you’ve never heard of rhubarb, it might be time to broaden your palate. Rhubarb tastes tart, and you can enjoy it raw, roasted, or puréed in a small, low-carb smoothie or moderate portion of sauce. A ½-cup serving contains about 1.7 g of net carbs and only about 13 calories. Rhubarb also has 176 mg of potassium (3.7 percent DV), 62 international units (IU) of vitamin A (1.2 percent DV), 4.9 mg of vitamin C (8.2 percent DV), and 52 mg of calcium (5.2 percent DV). Just remember to remove the leaves before eating, as they can be toxic in large amounts.
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.
However, the need to eliminate carbohydrate-rich foods does not mean that all fruits must be removed from your daily diet. In fact, several high-fat, low-carb fruits, like coconut and avocado, are staples of the ketogenic diet. Ultimately, finding good keto fruits just involves identifying fruits with low carb content, so that you can consume healthy, sweet foods without affecting ketosis.
Maya, OMG this was soooo delicious! My hubby was so impressed he said we need to keep it around all the time…I was thinking I need to make it more often so I can perfect it (wink, wink). I did buy a sugar free raspberry jam for the topping because I couldn’t “find” your recipe, then I read the entire recipe all the way through and VIOLA there it was. I’ll make that one next time.
So, how do we ensure enough super-plant based nutrition on keto? Fortunately there are loads of low carb vegetables and keto friendly fruit you can choose from! Let’s start with low carb vegetables - specifically the green ones! The green color in plants is called chlorophyll. Plants use chlorophyll to capture sunlight and turn it into energy. Chlorophyll protects the body from cancer and cleanses the liver. Amazingly, our bodies can also use chlorophyll inside our mitochondria. This is why green juices, made fresh or from powders, give us a rapid natural energy boost. Green leafy plants like Kale, Spinach and Collard Greens reduce the risk of cancer and many other diseases. Make sure you eat your greens on keto!
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).

Instead of making your own cereal, you can always have a low-carb alternative. Try out chia seed pudding, flax granola sprinkled into coconut or almond milk, salted caramel pork rind cereal, or just mix together toasted nuts that are crushed and crispy. It’s quite easy to find a crunchy alternative to cereal (or just a low-carb replacement in general) so keep on the lookout and experiment for yourself to see which you like best.
I’ve made this before for my husband’s birthday a few weeks ago and it was a huge hit! I’m wanting to make it again but realized that I’m out of vanilla extract for this time around. I have coffee, lemon, cinnamon, and peppermint extracts. What would you recommend as a vanilla extract substitute? I’m out of almond extract too.. How much to use also?
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].
Nuts are high in polyunsaturated fats (often abbreviated to PUFAs). For example, 100 grams of macadamia nuts have 206 mg omega-3 fatty acids and 1296 mg omega-6 fatty acids. Polyunsaturated fats can easily be damaged by heat and once those damaged fats are ingested by us, there’s a chance that it can cause oxidative damage (especially to DNA) in our bodies.
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.
If you choose low fat or fat free dairy items entirely, be sure to thoroughly inspect the ingredients list on the label. These products often have tons of added sugar or other starchy fillers to make them more palatable. When you remove fat, you destroy the natural flavor and completely change the consistency. Food companies use sugar to make up for it. Fat is not inherently bad. Don’t shy away, embrace it on the keto diet!

Hi Kathryn, Erythritol works differently than sorbitol. Erythritol gets absorbed in the small intestine but poorly metabolized. Sorbitol does not get absorbed and passes to the large intestine where it causes stomach discomfort and gastrointestinal issues. So, most people don’t have that issue with erythritol. Monk fruit would not increase net carbs so you could use either one, but the powdered version does have erythritol in it also.

DO avoid fast food. I understand sometimes it might be the only option, but if you aren’t desperate don’t eat it.  I have found it doesn’t even taste good anymore. Even though you can get bunless burgers at McDonald’s or wherever, fast food just isn’t healthy. It is full of chemicals and preservatives and they usually don’t even use real cheese and the meat often has fillers. Even the salads could have hidden sugars.


Any of these sweeteners can help you stick with your ketogenic diet, keep your carbohydrates and sugars low and still obtain your sweet fix. Many are indigestible, which means they don't become carbohydrates at all, and your body just excretes them as waste. Just make sure that if you opt to use fruit powders like lucuma and monk fruit powder, no extra sugars have been added.
So all those great minerals I mentioned above that many nuts contain may be difficult for you to absorb. However, soaking and roasting nuts may reduce the phytic acid content in nuts dramatically. So, if you eat soaked, sprouted or roasted nuts, then this might not be a big problem for you. If you find nuts hard to digest, then this could be due to their high phytic acid content, and soaking nuts before eating them can help make nuts easier to digest and reduce your discomfort when eating them.
Why is anti-inflammatory a good thing? Think about if you hurt your finger and it becomes inflamed. Acute inflammation can be a good thing and indicate your body is healing itself. Chronic inflammation means that a specific part of the body is no working well for long periods of time. If these are your gut organs, which deliver nutrients to your body and produce most of your serotonin, you are going to be performing at a vastly sub-optimal level.
We already mentioned that fruit is an important source of vitamin C. Well, fruit is also a great way of meeting your daily needs for potassium and folate – two nutrients that studies show most people are not eating enough [5]. You will also find these nutrients in certain vegetables, but fruit is a more reliable source of these nutrients as it is, more often than not, eaten fresh.
The ketogenic diet basically changes the metabolic fuel of your body to make it lose weight. You’re not starving yourself of calories. You’re having a good amount of calories, which means you’re eating enough to keep you going. All you’re avoiding are carbohydrates. This gives you massive benefits, including improved health, weight loss, and better performance physically and mentally.
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 nominal amount of carbs allowed on keto makes it challenging to find snacks that won't screw up your diet. But nuts should be a go-to for any keto enthusiast, as they're high in fat without being loaded with too many carbs. If you're looking for the lowest carb nuts, add these to your emergency snack stash so you're prepared when hunger strikes.
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