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!
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.
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.
Other popular citrus fruits, like oranges, grapefruit and tangerines, have higher sugar content. Oranges, for example, have about 17 grams of sugar and 21.3 grams of total carbs in each fruit. While this doesn't mean you can't have a small piece of fruit like this on occasion, too much will easily knock you out of ketosis and interfere with your ketogenic diet.
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.
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This is delicious, but I am very confused by the macros. What sour cream are you using? I use full-fat (14%) sour cream, and it also has 2 carbs, but that’s per 2 tablespoon serving! That means 1/2 cup would be 8 carbs, and 180 calories just for the sour cream alone. I can’t imagine what kind of sour cream you have that would be only 1/4 of those numbers…can you please share? Thanks!

Hi Fariba, Yes, you’d need more of the crust for sure, probably about 25% more (multiply the amount of each ingredient in the crust by 1.25). For the filling, you could probably keep it the same to avoid messing with conversions, and the cheesecake would just be a shorter height. Some recipes use sour cream for texture or moisture, but this recipe doesn’t need it.

Strawberries have also been found to improve blood sugar levels, reduce insulin levels, increase insulin sensitivity when compared to groups that did not consume berries. This suggests that the combination of consuming strawberries and following the keto diet may have particularly profound effects for those with type 2 diabetes and insulin resistance.


I'm asking because I'm on keto diet and finding how to get as much fiber as possible.If I need at least 25g of fiber/day(WHO), and for example not to exceed 50g of net carbs/day on Keto the math is easy. I can technically eat only food with max. ratio 1g fibre to 2g net carb - it means approx. half of nuts & seeds you listed. But If I multiply the fibre content by 0.3 to have just soluble fibre, I can't eat almost no nuts & seeds 😊
According to many keto experts, the best fruits to eat on the keto diet are low-sugar and low-carb berries like raspberries, blackberries, and blueberries, while some fruits to absolutely avoid include pineapple, mangoes, and oranges. The overall consensus? Fruit should be eaten in moderation and according to their net carbs, which you can find more in-depth info on here.
You can still get a super crisp crust on chicken while keeping it moist and juicy on the inside. There are a few ways to do this, but the best method we’ve found is by grinding up pork rinds in the food processor and adding parmesan cheese to the mix. This will result in a fantastic crust all the way around your chicken, giving you the perfect keto fried chicken.
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!!
I started intermittent fasting and Keto the same day . Minimum 20hrs fasting everyday, then Keto foods to shed unwanted weight . 7 days down 11 pounds . In Ketosis , feel great , no lack of energy as I fast consuming water, green tea and black coffee . My goal is to lose 25-30 lbs then gradually remove daily fasting to alternate days . Problem I see would be kicking my body out of ketosis if I don’t fast. I feel fine consuming my carb limit inside a 2-4 hour eating cycle but feel I will go over if I don’t fast the 20-20hrs per day.
To make this Tasty Cheese Shelled Keto Chicken Quesadillas, your preheat oven to 400 F. Then, cover a pizza pan with Parchment Paper (NOT wax paper). Mix the Cheeses together, then evenly spread them over the parchment paper (in a circle shape). Bake the cheese shell for 5 minutes. Pour off any extra oil as soon as it comes out of the oven. Then, place the chicken over half of the cheese shell.  Add the sliced peppers, diced tomato and the chopped green onion. Fold the Cheese shell in half over the chicken and veggies. Press it firmly, then return it to the oven for another 4- 5 minutes. Serve with sour cream, salsa and guacamole. Garnish with chopped fresh basil, parsley or cilantro.
When trying to shift from a high carb diet to a ketogenic diet, cravings can definitely get strong. It’s always best to try to clean house before you start so that you don’t have food around you that can lead to cravings. We recommend that when switching to keto, you restrict using sweeteners completely for the first 30 days. It normally leads to breaking sugar addiction and ultimately not having cravings.

Hi Nanette, For this recipe I recommend a granulated sweetener in the crust and either powdered erythritol or powdered monk fruit in the filling. Pure stevia extract would be very concentrated and may change the end result. A stevia blend may work but the amount would vary depending on which one it is and what else is in it. You can check my sweetener conversion chart which can help if you look up the type you are using.


Meat products make up a big part of the keto diet, but experts stress the importance of choosing quality. "Since the keto diet is based a lot on animal proteins, it's important to buy organic poultry and grass-fed, organic beef," says Aimee Aristotelous, RD. "Not only do organic selections help with limiting environmental toxins, but grass-fed options of red meats even change the composition of fats." The result, she explains, is that your body is able to better absorb those healthy fats.

Maya! I have made this about 6 times and my family and friends flip over it. I hand wrote on the printed recipe: “Freakin-Awesome!!!” My 17 year old son saw my note and chuckled. We pour pure blueberry, cherry or pomegranate juice that’s cold pressed on top when we have company. Thank you for a really great recipe. We’re on the plant paradox diet and this is very good to have. 🙂
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.
That’s because your body has the ability to make glucose out of protein through a process called gluconeogenesis. When this happens, your body reverts to burning glucose (rather than fat) for energy, taking you out of ketosis. A 2011 study confirmed that “[Low-carbohydrate/high-fat diets] must be high in fat, but also low in protein contents to be clearly ketogenic. ”

Thanks for the fabulous recipe. This cheesecake had the perfect texture and taste. I used granular Swerve in the crust and powdered Swerve in the filling. It cracked upon cooling (I placed on a wire rack immediately so maybe this contributed to cooling too quickly?) but honestly, small problem when it tastes this good. Smothered it in raspberry sauce and it didn’t matter how it looked! I will be making this regularly.
Nuts are dry fruits containing seeds. You can also think of them as plant ovaries or plant eggs. As nuts mature, they often create a hard shell. The edible part of a nut is called a kernel. The kernel nourishes the plant that starts to grow from the seed. However, many nuts are just called like that as they are botanically not "true nuts." But this doesn't really matter from a nutritional perspective.
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 🙁
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!
Registered Dietitian Cynthia Sass, RD has helped clients give up dairy for a variety of reasons. “Some tested positive for a dairy allergy, or had struggled with symptoms of lactose intolerance. Others experienced signs of a dairy sensitivity, like bloating, fatigue, and frequent sinus infections. Still others wanted to test whether eliminating dairy would improve inflammatory skin conditions such as acne, or eczema. Each is a valid reason for giving milk and butter the old heave-ho.”
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. 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 in this website.

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.
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?
One of the most common keto diet myths is that fruit must also be eliminated from the diet in order to effectively achieve a state of ketosis. However, this couldn’t be further from the truth. In fact, there are plenty of nutritious and delicious keto diet fruit options that can definitely be included in moderation as part of a healthy low-carb diet.

It’s the same question again and again. Keto is so different than the Standard American Diet, just figuring out what to eat really trips people up. For those first getting started, it can be a little tricky identifying which foods are keto and which ones to avoid. If you’re struggling to figure out what you can and can’t eat, this guide will give you a great starting point to determine which foods are keto friendly! All foods listed here are low in carbohydrates and can easily be incorporated into a ketogenic diet. Think of these as your go-to foods!
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