And that’s how the short version above came about: based on the numbers, a good rule of thumb is to eat between 1 and 3 meals per day with meat, with other protein sources (eggs, nuts, dairy) at the meat-free meals. This will work well for most people – although, as always, everyone’s a little different and you might feel best with more or less. It’s not an exact science, and it doesn’t need to be.
These pancakes do not turn out firm enough for you to be able to flip them in the air, but that is exactly what makes them so incredibly soft, fragile, meltable inside your mouth, etc. At this point, for some reason, I can’t help but hear Debra Morgan from the Dexter series using the f-word like a hundred times to compliment on the softness of the pancakes.
Wondering what fruits can you eat on keto? When selecting which fruits to include on a ketogenic diet, it’s important to look at the number of net carbs per serving, which is calculated by subtracting the amount of fiber from the total grams of carbohydrates. Need some ideas for which fruits you can use to help get you started? Here are a few of the top choices, plus how many net carbs are found in each serving.
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!

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.
•  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.
Regardless of the reason you switched to a low carb diet, it’s important to be mindful of your daily macros and caloric intake. Watch alcohol intake because it is additional, and empty, calories and will hinder you reaching your goals. Alcohol metabolization stalls fat burning until it’s out of your system. Something we expand on further in our Guide to Keto Alcohol.
If your diet is high in carbs, then your body will produce plenty of glucose, which is derived from the carbohydrates and used as an energy source, and insulin, which helps to transport the glucose around your body. In this case, the body will prefer the glucose as an energy source and ignore other alternatives, such as fats. The fats will be stored in fatty tissues in your body and contribute to your weight gain.

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.
Sorry about that, Shelly! No, not at all. I just have a process where I answer more involved questions in a separate batch from general thank you’s. It just makes it easier this way for me to get through so many comments that come in each day. I really do appreciate every one and answer them as soon as I can. I did answer your other question already. Thank you so much for visiting and commenting!
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.
As any ketogenic dieter knows, the lifestyle requires a lot of diligence. Even snacking on a banana could ruin your diet. The main goal of keto is to use fat instead of carbohydrates for energy, a process known as ketosis. Generally, keto dieters eat lots of fat, a moderate amount of protein, and just 20-30 grams of carbohydrates per day to maintain ketosis. For context, that's about half a medium bagel.
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.
Rami co-founded Tasteaholics with Vicky at the start of 2015 to master the art of creating extremely delicious food while researching the truth behind nutrition, dieting and overall health. You can usually find him marketing, coding or coming up with the next crazy idea because he can't sit still for too long. His top read is The 4-Hour Workweek and he loves listening to Infected Mushroom in his spare time. 

Animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger. Overall, choose fattier cuts of meat rather than leaner ones. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat. We’ve got quick keto diet chicken recipes to help.

Love all your information. Thank you for taking the time to share all your useful information. I do have a question about my recent start on my keto program. According to what I believe I am doing. I feel as though I am doing everything right. I keep track of my macros which come in under my allotted measurements. I drink my keto coffee, have meats eggs and fish that are allowed, have made certain snacks and keto bombs to keep in the freezer for those sweet attacks. However, I keep testing urin on the test strips and it is yet to show where I am in ketosis. I have literally not had one unhealthy carb in 2 weeks. The scale does show a 7 lb drop. But let’s be truthful that is water weight. I most of all I’m looking for indicators that I am in ketosis. I should also mention that I have not had any symptoms of ketosis flu either. I have read all your suggestions along with scouring the internet with hours and hours and hours of time spent reading. I do take my MCT oil a tablespoon a day in my Bulletproof Coffee. I do have to have my heavy cream and Splenda in my coffee in order for me to drink it. That is the only thing that I can think of. But I can’t see where that would completely not allow my body to get into ketosis. You are opinion would be greatly appreciated, thank you.
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.
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.
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.
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.
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.
Best thing to do for your cheesecake not to crack. Turn off the oven just when it’s still almost slight done. turn off the heat and leave in the oven for an hour. But DO NOT open the door at all. The residual heat will cook the rest and you won’t run the risk of overcooking and it’ll cool at the same time. Then take out of the oven to cool completely and refrigerate. I love cheesecake and keto cheesecake is just as good and satisfies the cravings.

The question of what kinds of fat one should eat is still pretty much unresolved. What we know today for sure is this: It doesn’t really matter how much fat you eat, so long as you don’t eat too many calories. (Fats contain 9 calories per gram, compared to carbs and protein, which each have 4.) We also know that trans fats are bad, and we kinda-sorta think that unsaturated fats might be better than saturated fats. Beyond this, we can’t say too much for sure. In terms of food trends, it doesn’t really matter because fads are rarely backed by concrete fact.
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. 

“Dairy products are in general inflammatory, so I recommend most people stay away from them,” Hunnes says. Cream cheese also contains the milk protein casein, which Hunnes says is potentially carcinogenic.[2] Casein tends to be inflammatory, especially if you can’t tolerate it, which could create a possible link between cancer and the milk protein.
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.
You can cut the carb count in half since some of the sugars are consumed by active cultures. The number of carbs and sugar on the label do not take the fermentation process into account. To be absolutely sure that yogurt (in general or a new brand you’d like to try) isn’t affecting your attempts to stay in ketosis, you’ll need to monitor your ketone levels when you eat yogurt at first.
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.
Alternative ways to obtain your sweet fix in a healthy, keto-friendly way can be to use sweet vegetables. For example, beets, which have a wide variety of health benefits, have only 5.5 grams of sugar per 2-inch beet and 7.8 grams of carbs. Kohlrabi is another vegetable considered to be sweet and it has just 3.5 grams of sugar and 8.4 grams of carbs per cup. You can easily sweeten these vegetables even more by using keto-friendly cooking methods or use them in smoothies.
Consuming a higher amount of fat is important on a ketogenic diet, and getting a variety of different fats is recommended.  I often get asked about potential snacks that someone can consume on the go.  As a source of primarily unsaturated (polyunsaturated and monounsaturated) fats, nuts and seeds can be a great choice to include in your daily menu.
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.

Scientists are discovering that we need specific nutrition found only in plants to regulate our DNA. DNA is our genetics, but the regulation is our EPI-genetics. Basically your DNA is a template for your whole body, but it needs specific signals, from your diet, to regulate it how it works. Phyto-chemicals, found in abundance in low carb vegetables and keto friendly fruit are crucial for DNA regulation. These plant based signals kick-start fertility, virility, libido, a positive mood and much more. That’s exactly what you want on keto, even more health, energy and vitality! In fact, eating enough nutritionally dense plants will prevent many of the diseases we find so commonly today.


We are on a low carb diet but my Husband loves Cheese Cake. Since it’s just the two of us I didn’t want to make such a large pie; so I cut the recipe in half (using 2 eggs) and used a 9″ Pyrex pie pan. I cooked it at 300 for 40 mins and it turned out perfect. We do live at almost 5K feet.) The only thing I would do different is add more powdered erythritol to the filling to suit our taste (everyone is different). Every night we have a slice and my Husband keeps telling me how good it is. Using the product labels of what I have on hand I came out with 6.25 net carbs per 1/8th of my pie pan. Thank you for helping us works some good sweets into our diet! The cheat days are going to be fewer and farther between now that I have found your site.

I stay away from any Greek yogurt with less than 10 % m.f. Lots of brands out there with +10% m.f., like Greek god, astro, Olympic, etc. If you can't find it in the grocery store, here's a tip I learned from a friend: get the highest percentage m.f. Greek yogurt you can find, then put it in a salad spinner and draw as much water out. The yogurt water is full of lactose (milk sugar). You will be left with a thicker yogurt that contains more fat (and protein) per portion, and less carbohydrates. You can then add heavy cream (+35% m.f. ) to thin out the strained yogurt to desired consistency or fat content.
Without too much vamping, I’ll just come clean and say that the Goods team loved the high-fat yogurts: The plain-flavored Peak tasted sumptuously round, with a sweet fattiness that made up for lack of sugar. The vanilla-flavored Peak was also delicious — a tangier, more chill cousin of panna cotta. By far, we agreed the Siggi’s Triple Cream was best. The 9 percent fat was luscious, but not so luscious that it wasn’t immediately recognizable as yogurt. We all thought the raspberry flavor would be great if it was, like, 3:30 pm and you were coming out of a doctor’s appointment and you wanted to eat something substantial that wouldn’t spoil your dinner.
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.
Strawberries and currants have fairly high sugar content in the 7 to 9 gram-per-cup serving range. Cranberries and raspberries, on the other hand, only have between 4.5 and 5.5 grams. You should be aware that it's not just about sugar, though — the total carbs in raspberries come out to 14.7 grams per serving, while cranberries have 13.4 grams per serving. Despite this, it's easy to have half a serving of any of these berries as part of a dessert or morning smoothie and still be within keto diet parameters.
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