I know a man, 69 years old, that has had multiple knee surgeries. His knees are at the point where he can’t even run. If he takes a wrong step his knee give out on him. He always had a constant pain whenever he would stand up from sitting down. After being on a keto diet for a few weeks, his pain slowly started to go away. It became less and less until eventually there was no more pain.
Many people choose ketoproof coffee or tea in the morning to ramp up energy with added fats. While it is a great thing, it’s also important to consume flavored beverages in moderation. This is amplified when it comes to caffeine as too much will lead to weight loss stalls; try to limit yourself to a maximum of 2 cups of caffeinated beverages a day.

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.
Rich in gut-happy bacteria, yogurt is a great way to add a little sweetness to a Keto diet. Although you can find Greek or low carb coconut yogurts on many grocery store shelves, why not get creative and make your own? It’s easy as pie and delicious homemade yogurt will be a fabulous addition to the recipes featured on our list of top Keto-friendly yogurt dishes!
Yogurt contains calcium, vitamins B and D, and other minerals. Calcium isn’t just essential for healthy teeth and bones. Calcium is an essential nutrient your body needs. According to the USDA, you should consume around 1,100-1,200 milligrams each day[*]. Calcium also helps your blood clot, promotes muscle contraction and helps your heart pump blood[*].
Hi Dorothy, The ingredients don’t scale perfectly to a 6-inch pie, but can be pretty close. If you enter “10” in the box that lists the number of servings, it will convert the amounts for you. Some amounts turn out a little odd (like 1.88 eggs), so with those it should be ok to round up. The baking time will need to decrease with a smaller cheesecake, as well.
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.
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.
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).
But if your friends have gone #keto and you're curious about what that exactly entails, the basic premise is fairly simple. The diet focuses on eating mostly fat, limited amounts of protein, and almost no carbs at all. The "do" list includes: meat, seafood, eggs, vegetables that grow above ground, nuts and seeds, fats and oils, and some dairy products. In terms of drinks, most keto diet guides advise people to stick to water and skip diet soda, even though it's artificially sweetened. (No Diet Coke — sorry!)
I bought some pumpkin seeds with shells and was looking at them thinking that I hadn't thought out whether these were a good idea to eat.  So I headed for the internet with a little apprehension.  Thanks for the well-written, scientifically supported article.  So much of what I read about keto/low carb diets is full of non-scientific gobbledygook.  On the other hand, I'm going to bookmark this one for future reference.  

Hi! Just wanted to say that I made this cheesecake for my boyfriend’s birthday and it was a hit! I used truvia baking blend because I didn’t have time to order the erythritol and it tasted great. I am not a baker so I was very impressed. Just spread some low carb icing on the top with a few fresh strawberries and done! Thanks so much for the recipe. I’d like to make it again but in cupcake form. I plan on using these ingredients but with the directions from your pina colada cheesecake cupcakes. Hope it turns out!


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One of the fattiest nuts out there; because of their high content of monounsaturated fats, macadamia nuts are beneficial for cardiovascular health. As other nuts, they contain a lot of micronutrients, such as magnesium, calcium, copper, vitamin B6. Because of their high caloric content, you need to be particularly careful with properly measuring portion sizes.
However, you have to be careful how much of these keto nuts you eat. Too much can lead to selenium toxicity which causes nausea, vomiting, and brittle hair and nails. Besides selenium, Brazil nuts can help you reach your macros because they're almost 70% fat. They contain the perfect balance of both PUFA and MUFA fats. Studies on these keto nuts show that they're especially notable as antioxidant foods, protecting against cancer [11].
Easily incorporate coconut flakes into your diet by adding them to trail mix, ketogenic desserts, smoothies, or using as an alternative to bread crumbs in coating poultry. Try this brand of coconut flakes by Lets Do Organics for coconut flakes with no added sweeteners or preservatives.  Nutiva makes a great coconut butter that they call coconut manna here
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 Truvia Baking Blend would be easier to measure out. Since the Sweet Leaf powdered stevia is so concentrated, it may be difficult to measure out the right amount for the right amount of sweetness (especially for the crust, which doesn’t need a lot of sweetener). If you use the Truvia Baking Blend, you’ll need 4 1/2 tsp for the crust and 1/2 cup + 2 tbsp for the filling. For the filling, run the sweetener through a blender or food processor first to make it a powdered consistency – this will ensure a smoother texture in your cheesecake.
This trend line extended to cultured dairy. If you, like me, were born in the ’90s, you probably grew up eating low-fat yogurts like Original Yoplait (99 percent fat-free) or low-fat Dannon Fruit on the Bottom. Even YoCrunch, that junk-food yogurt with toppings, used (and still uses) low-fat yogurt as its base. This is just to say, low-fat yogurt was yogurt; it was what people wanted when they said they wanted yogurt. What began as an unproven heart disease theory had come to embody an implicit consumer logic.
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.
Me and my husband are on the keto diet and I figured that its that time we have some keto treat. This cheesecake is suprisingly delicious considering there is no real sugar but it does leave your tongue burning for some time not sure why is that. Also this morning we both gained nearly 1 lbs:( I guess we went over our carb count. I had 1 slice he had 2. That same day we had burgers and some salad so I guess we didn’t stay under 20 grams of carbs. I will freeze this cheesecake for later. Just wondering how long does it last in fridge and freezer?
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 is an amazing and impressive dish to make and is full of the Indian spices we love! The chicken can be marinated overnight if you have time and you will find the flavors permeate the meat even better. This delicious low-carb recipe gives you quite a mild flavor without much heat, but if you like spicy Indian food, feel free to add in more cayenne till you get the heat you want!
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.
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.
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.
The official USDA database lists cream cheese as 1.56g of carbs per ounce. Some product labels may round this up or down, but it's actually the same for any full-fat cream cheese regardless of brand. Some calculators round this up to 2g per ounce, which can account for a big difference when extrapolating to the 32 oz needed for this low carb cheesecake recipe.
With only two ingredients, this low-carb dairy-free yogurt couldn’t be easier to make, so you can have a regular supply to turn into breakfast dishes or to add to sauces to make them super-creamy. This recipe gives enough about six small pots, but you can easily double the ingredients without having to adjust the timing. Serve this with a little honey and some berries for a fresh and fruity breakfast.
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!
If you’re one of those people who can’t seem to put anything too hearty down early in the morning but is still interested in getting fat burning energy, then look no further. This creamy mint matcha shake is the drinkable breakfast you’ve been searching for. Matcha is insane- for tons of reasons – you can read about the many benefits here. And if you like mint and you like creamy—get out your blender.  

There are plenty of keto fruit options out there that are high in fiber and low in net carbs, making them an ideal addition to a well-rounded ketogenic diet. In fact, adding a few low-carb fruits to your daily diet can help satisfy your sweet tooth while also supplying a steady stream of the vitamins, minerals and antioxidants that your body needs.


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!
If you didn’t already hear all the buzz surrounding going keto, now’s the time to get familiarized with the trend. The ketogenic diet, or keto for short, is centered around eating high fat, moderate protein, and super-low-carb foods so that your body begins burning through your fat stores rather than glucose for energy. Essentially, you eat loads of fat from foods such as cheese, bacon, and coconut oil—and get lean! (Psst: it’s also how Kourtney Kardashian and Halle Berry keep trim and toned.)
For those looking for something just a little closer to real sugar, you can use Xylitol. It cooks and tastes very similar to sugar, but it has a slight glycemic impact (13 vs. 100 for sugar). It is great, but please keep in mind that it is very toxic to animals and it will raise insulin levels slightly. These are the two most cited reasons for not using Xylitol.
Not in the mood for cake? Brownies definitely come second on that list of delicious treats that we want once we turn to a ketogenic diet. You can easily make keto brownies that you can fully enjoy without having to fight against the craving to have more. Besides using almond flour and other mixtures of flours, you can make them out of avocado as well.
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.
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.
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.
Your macro goals on the keto diet will focus on eating minimal amounts of carbs, adequate amounts of protein (enough to maintain your lean body mass), and the rest of your nutritional needs will be met with fat. This includes fat from your body and fat from your plate. If your goal is fat loss, the fat from your dietary fat intake will be limited a bit to create a calorie deficit so your body fat stores can be burned for energy. That’s the basis of most keto calculators!
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.
Nevertheless, by 1977, when the Senate convened the first Select Committee on Nutritional and Human Needs, the so-called diet-heart hypothesis had been been misconstrued as the diet-heart gospel. The first US “Dietary Guidelines for Americans,” released in 1980, recommended that all Americans eat fewer high-fat foods and substitute nonfat milk for whole milk. “By 1984,” writes La Berge, “the scientific consensus was that the low-fat diet was appropriate not only for high-risk patients, but also as a preventative measure for everyone except babies.”
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.
Yogurt is full of carbs so it would be better to eat a carbmaster like Kroger sells if you want to eat yogurt. Yes it is low fat but I like to add whipping cream for the extra good fat. Also, KETO is not a DIET! It is a way of eating. You will eat this way from now on. There is no eating KETO, then going back to regular way of eating. Your regular way got you in the mess in the first place. Once you go real KETO, it’s with you forever.
I am on a ketogenic diet from last 9 days but no change in my weight.I also walk briskly for an hour on treadmill and cycle apart from some exercises.i take three meals in d day comprising of eggs (2)and cottage cheese in the morning with green tea with coconut milk,Red meat 2pieces or chicken with tomatoes or spinach cooked in olive oil in lunch and egg scramble and 1 piece of meat in evening.please suggest me what should I do to go into ketosis immediately
Yogurt is full of carbs so it would be better to eat a carbmaster like Kroger sells if you want to eat yogurt. Yes it is low fat but I like to add whipping cream for the extra good fat. Also, KETO is not a DIET! It is a way of eating. You will eat this way from now on. There is no eating KETO, then going back to regular way of eating. Your regular way got you in the mess in the first place. Once you go real KETO, it’s with you forever.
Water, sparkling water, seltzer, black coffee, unsweetened and herbal teas, unsweetened nut milks, wine, light beer, and liquor. Caffeine is fine for most people—just don’t go pouring in sugar or milk; the same goes for tea and nut milk. Lower-carb alcohol in moderation is OK, especially if you’re at the point where you’re just trying to maintain weight.

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Herbs are great ketogenic foods that pack some of the most powerful antioxidants.  Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbladder. Consequently, food transit time increases, fats are better digested, and detoxification pathways are provided a boost. (2).

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.
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