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.

Beware of added sugars or high-glycemic sweeteners in spice blends or condiments, but other than that, it’s fair game for keto. In spice-heavy dishes, carbs can add up, but don’t drive yourself crazy worrying about your teaspoon of turmeric. Check labels for additives like sugars, milk solids, potato starch, corn starch, or MSG, or make your own blends at home. Table salt often contains undisclosed fillers and anti-caking agents, so it’s best to opt for sea salt or Himalayan pink salt instead.


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?

Keto nuts and seeds, on the other hand, are rich in fat and low in carbs, having a minimal impact on blood glucose. In fact, research shows that eating these foods has an anti-diabetic effect [1]. This effect does not come solely from the high fat content of nuts and seeds. Fiber also helps as it feeds good gut bacteria which then supports normal metabolism functioning. Their high antioxidant content also helps lower inflammation in the body and inflammation is a key driver of diabetes.


This is such a pretty dish that you could serve it for breakfast or as a dessert after a family meal. The layers of chia, fruit and creamy yogurt are just crying out for you to tuck in! You can also change the fruits for added color if you like – blueberries are great in this recipe. When you reach the chia seed layer you will get a wonderful hit from the ginger and cinnamon, setting off the flavor of the fruit.
Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc).
This is a wonderful patriotic dessert, designed for Independence Day, but it could also be suitable for the upcoming Royal Wedding in the UK! You have the red, white and blue layers comprising fruit and yogurt and eaten all together this is a creamy and zingy fresh Paleo dessert that you can enjoy any time, celebration or not! If you use blueberries you will not need to use the honey as they are sweet enough.
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.

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.
Instead of getting that store-bought can of frosting that’s filled with sugar, food coloring, and trans fats, make your own! Cream cheese and butter come together perfectly to create a rich and creamy frosting that makes all of your cakes taste better. If you want an example of a great cream cheese frosting (with added fruit compote), check out our Low Carb Spice Cakes with Cream Cheese Frosting.
There are different ways to include nuts and seeds into your daily meals. Variety is key to keep you eating these foods on a daily basis. That way, you’ll also meet your daily macros and stay healthy along the way. Another great thing about these foods that they’re also an excellent source of fiber. With all that said, add these nuts and seeds to your keto shopping list today.
Transfer the silicone mat to a large baking sheet. Bake 20 to 30 minutes, until golden brown and the edges are beginning to crisp up, then turn off the oven and let the crackers remain inside. If the edge pieces are browning too fast, simply remove them and let the remaining crackers sit in the warm oven until firm to the touch. They will continue to crisp up as they cool.
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.
Individuals with type-2 diabetes have especially found to have major health benefits from the consumption of this compound in foods like shirataki noodles. Although glucose levels elevated following a meal with glucomannan, studies show that insulin levels in type-2 diabetics is not significantly impacted. (36, 37)  I use these shiratki noodles on a regular basis.  This is one of the best foods to eat on a ketogenic diet.
I am a 56 yr male, tpye II diabetic taking 2 Gilipizide tablets a day. I have been doing Keto for just over a week and my Blood Sugar Numbers have been cut in half and now only take 1 pill a day for the Diabetes. My blood sugar is just as if not more important than the weight loss which is dropping slightly. But for now am psyched my numbers have gone down to almost Pre-Diabetic levels in only one week. SOLID…..
Hi there, I haven’t tried this recipe with xylitol or stevia, but either one should work. For the xylitol, you can use almost the same amount as the erythritol, maybe just scant measuring cups. (Xylitol is just slightly sweeter than erythritol.) For the stevia, it will depend on the brand, because some are more concentrated than others. I have a sweetener conversion chart here that you can use, which include xylitol and several brands of stevia. If you use a granulated sweetener like xylitol in the filling, run it through a food processor or high-power blender for a few minutes first, to make it powdered. By the way, it’s very thoughtful of you to make this cheesecake for your husband’s birthday! 🙂
This cheesecake tastes amazing! I made it for the first time yesterday, and the hardest part was waiting for it to cool. I did modify the recipe slightly; I only used 20 ounces (2 1/2 packs) of cream cheese just because I was mixing them one block at a time and it seemed to be plenty enough for the entire cheesecake at 2 1/2. I then used half of the batter to make the cheesecake in a pie plate and used the other half to make 24 mini crustless cheesecakes. I still used the same amount of sweetener for the filling because I like my cheesecake on the sweeter side. I loved the crust as well. I made a strawberry topping and it tasted very similar to a cheesecake biscuit with jelly. The next time I can get my hands on dairy-free cream cheese, I will make it with that. I will definitely be making this for my next family gathering. Thanks so much for the delicious recipe!
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.

This post may contain affiliate links to products we believe in, which means that even though it doesn’t cost you anything extra, The Keto Queens will receive a small amount of money from the sale of these items. Also, please know that nutritional information is provided as a courtesy calculated from the nutrition plugin API and we cannot guarantee its accuracy.
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.
Oleuropein has been shown to produce numerous anti-oxidant, anti-inflammatory, anti-cancer, anti-viral and anti-bacterial benefits. Olive consumption increases glutathione production in the cardiovascular system and helps to prevent cancer cell growth throughout the body. (34, 33)  Olives and olive oil are great foods to eat on a ketogenic diet.  I like the pitted Kalamata olives here

Before I let you enjoy this quick and simple (but not just “another-one-out-there”) recipe, I’d like to point out that using full-fat Greek yogurt is important. Xanthan gum, on the other hand, can be an optional ingredient, but I do recommend using it. That way you higher the chances for the fluffy pancakes to gain just the right amount of firmness.
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. 

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!


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!

Nuts might silently be holding you back from ketosis, so it’s important to understand which nuts are the best for a nutrient dense, gut-friendly, ketogenic diet. You might be wondering if they are okay to eat, after all, they’re tasty and high in fat. They are also widely marketed as being super healthy. But maybe you’ve heard some conflicting information about nuts and aren’t sure if they fit into the ketogenic diet and promote ketosis. Let’s set the record straight in this guide to the pros and cons of nuts on a ketogenic diet.
For both keto and Bulletproof diets, opt for full-fat, grass-fed, raw, and organic dairy to reap the anti-inflammatory benefits of omega-3s and CLA. Dairy is a great source of fat on a ketogenic diet, but be mindful not over-do the protein. Although milk (yep, even raw, full-fat, or goat milk) is too high in lactose sugars, you can stay in ketosis with foods like butter, ghee, and colostrum. Avoid sweetened or low-fat dairy, evaporated or condensed milk, and buttermilk to keep your fat intake high.
Juices or juice concentrate. When the fruit is juiced, most of the fiber gets stripped from the final product. This makes the net carb content of fruit juice higher than it’s pure fruit counterpart and will have a more significant impact on your blood sugar. The exception to this would be lemon/lime juice in moderation, as it’s quite low in sugar compared to other juices.

I just took it out of the oven, & it smells WONDERFUL. I am having one issue though. After 45 min. in the oven, it was beautifully golden on the edges, perfectly smooth on top, & a bit jiggly in the middle. I gently sat it on the cool, glass stovetop. Within 3 min, it started developing deep cracks. i assumed it wasn’t done enough, so I put it in another 10 min. The same thing happened. I’ve double checked the recipe to assure I did it correctly. I did. Any suggestions?
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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.

Dehydrated fruit. When fruit is dehydrated, the moisture is removed. This process makes dehydrated fruit more nutrient dense than its fresh counterpart and ensures higher carb and sugar count by weight. Take apricots for example. In 100 grams of raw apricot, there are 9 grams of net carbohydrates. But in 100 grams of dehydrated apricot, the net carb count skyrockets to 82 grams of net carbs. Pretty significant difference, and you’ll see the same thing with plums vs. prunes, raisins, cran-raisins, and all the other dried variety of fruits.  

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.


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.

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.
While this roasted seaweed snack doesn’t pack in as much fat as many of the other picks on our list, we think it’s worth adding to your keto shopping cart. It’s low in calories, sodium, and has an impressive zero net carbs thanks to the fiber. Plus, the dried sea veggie is filled with fat-soluble vitamins and minerals such as iron, manganese, and copper to maintain overall health.

Limes and lemons have very little sugar: just 1.1 grams and 1.5 grams per fruit, respectively. Citrus fruits like these can be used in keto-friendly foods like cauliflower hummus, mayonnaise and smoothies. A quick twist in any meat or fish recipe will greatly enhance most meals. Lemons and limes are also a source of vitamins, minerals and antioxidants, which have been linked to various health benefits.
Hi there, I haven’t tried this recipe with xylitol or stevia, but either one should work. For the xylitol, you can use almost the same amount as the erythritol, maybe just scant measuring cups. (Xylitol is just slightly sweeter than erythritol.) For the stevia, it will depend on the brand, because some are more concentrated than others. I have a sweetener conversion chart here that you can use, which include xylitol and several brands of stevia. If you use a granulated sweetener like xylitol in the filling, run it through a food processor or high-power blender for a few minutes first, to make it powdered. By the way, it’s very thoughtful of you to make this cheesecake for your husband’s birthday! 🙂
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The top three “fruits” on this list hardly exemplify the prototypical image of fruits in our minds, and it should come as no surprise. Fruits are typically banished from everyone’s keto diet shopping list, and for good reason. They simply pack too much sugar, and sugar is what we’re supposed to be avoiding at all costs, right? While this assertion may be true for most fruits, it turns out that there are a few delicious berries that provide very manageable carb content at a reasonable serving size. Two ounces of raspberries every day would certainly be enough for most people. You can always grab another 2oz for a total of 14 grams of net carbs. This will require some macro gymnastics if you’re hoping to enjoy balanced meals for the rest of the day, however.

There’s actually a name for that way of eating: dirty keto. Instead of focusing on healthy fats like avocado and olive oil, it essentially allows for anything that fits within your daily allotment of carbs (usually around 20-50 grams). If the below foods are part of your ketogenic diet, then you’re not eating as clean as you think — and you’re definitely not eating Bulletproof. Keep reading to see which foods you should get rid of — and why.
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.
Seasonings and sauces are a tricky part of ketogenic diet foods, but people use them on a regular basis to add flavor to their meals. The easiest way to remain strict here is to avoid processed foods. There are many low carb condiments and products on the market, and there’s no way to list them all. A handful of them are great, but the majority use high glycemic index sweeteners – which you want to avoid.
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.
Once you click the “Add to Cart” button that is right above, you will be taken to the secure checkout page. Just enter your information and then you will be given an instant access to the entire 3-Week Ketogenic Diet. You can view all the materials, the list, and the guides right on your computer, tablet, or smart phone. You could also download everything and print out as many copies as you would like. 
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.
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.
Thank you for posting usable lists but how does one know what the limits are for the dietary requirements? Back in the day, you would have a number set for calorie, carbs, fat grams, etc limits that you would strive to follow each day. I see all kind of recipes that lists content for following the Keto method but I don’t know how to apply the information in a usable way. Am I missing something?

If you’re looking for comfort food this recipe has it all.. Beefy, cheesy, casserole-y it’s everything for satisfying those comfort food cravings without out knocking you out of ketosis. Inspired by the Pioneer Woman, this keto approved recipe hits all the right notes, takes minimal time to prep and calls for simple ingredients – including…you guessed it: cottage cheese. This is one that even picky kids will devour.


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.
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! 🌰🥜🌰🥜

Thank you so much for this recipe! I love yogurt & started back on Keto after falling off the wagon–I discovered that it really works for me if I’m consistent), all the store-bought yogurts were so high in sugar, even the “low-carb” ones. Kroger had the only decent low-carb yogurt, but our local one has shut down (along with many others). Went online in desperation, found your recipe, had the ingredients at hand, gave it a try–wonderful! Threw some frozen blueberries in with it–even better! I won’t go back to store-bought yogurt. This fits the bill perfectly. Thanks so much!!!!
When you have too much bad bacteria in your gut, you’ll usually suffer from uncomfortable digestive issues and other irritating symptoms such as bloating, constipation, candida overgrowth and bladder infections. To combat these unwanted side effects, rebalancing your gut bacteria levels is necessary so that you have a healthy mix of good and bad bacteria.
Not all nuts and seeds are created equal. Although all of them tend to be a high-fat source with low to moderate protein and carbohydrates, each contains a different nutritional profile. Additionally, each contains a unique blend of compounds, vitamins, minerals, etc. Below, I have listed a few of the nuts and seeds you may want to emphasize while on a ketogenic diet, and some that you may want to eat less often.

Maca is a kind of turnip from Peru. It is nicknamed “nature’s Viagra” for its libido boosting properties. Although it contains 60% NET carbs you only need a teaspoonful to give you a sweet tasting boost. A few grams of this superfood won’t take you out of ketosis. It’s adaptogenic, meaning it will boost your body, mind and mojo in multiple ways. Aloe Vera is a species of cactus related to the lily flower. It is antimicrobial, antibacterial and antifungal. It heals the gut and is used to successfully reduce the effects of radiation and stabilize cancerous tumors. It is a bit slimy to eat but can be added to salads and shakes and has zero carbs. This is a superhero in the plant kingdom and its zero carb status makes it perfect for keto.
Hi Norma, The filling calls for confectioner’s (powdered) sweetener, and the crust can be either one, but I use regular (granulated) for the crust. If the filling is crunchy, what you have is granulated. Like you said, it still tastes good but the texture isn’t smooth if you don’t use confectioner’s. You can turn granulated into powdered by running it through a food processor for a while. Otherwise, you can buy the confectioner’s erythritol that I used here.
Although cashews are higher in carbs than most other nuts, they can still be enjoyed in moderation on a keto diet. They can be used in keto versions of popular dishes like cashew chicken. Also, they are great snacks. A serving is about 18 cashews, so it is especially helpful to pre-portion a serving of cashews instead of going to town on the whole container!

This recipe uses kefir grains as the active ingredient to make the yogurt, and you can taste the mixture periodically to see how sour you like the yogurt. Once you have strained the mixture to remove the kefir grains, this yogurt can be stored in the refrigerator so you have a good supply for breakfast or as a snack for the kids after school. You can mix in some fruit or add in vanilla extract for extra flavor.
Hi Norma, The filling calls for confectioner’s (powdered) sweetener, and the crust can be either one, but I use regular (granulated) for the crust. If the filling is crunchy, what you have is granulated. Like you said, it still tastes good but the texture isn’t smooth if you don’t use confectioner’s. You can turn granulated into powdered by running it through a food processor for a while. Otherwise, you can buy the confectioner’s erythritol that I used here.
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.
Once the cream or milk has reached its prime temperature (42C) – (108F) pour it into a container, add the probiotic tablet powder to the mixture and stir it with a sterilized metal spoon (sterilized by pouring very hot water over it). As you can see, I’m using a large glass container, which will fit the dairy version perfectly but doesn’t quite touch the sides with the coconut milk version :-).

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.
Since fruits are packed with natural sugars (fructose and glucose), we have to carefully watch the amount of low carb fruit we eat each day. The best strategy to minimize fruit sugar intake is to stick with berries (notably raspberries and blackberries), avocados, olives, and tomatoes as our fruits of choice on the ketogenic diet. It is also a good idea to avoid any medium and large sized fruits as they tend to have too many sugars for ketosis.

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.
This means that when you eat poppy seeds, you would fail an opiate test, so keep that in mind. The concentration of opiates in ripe poppy seeds is too low to cause any health problems, though. But they can help alleviate mild pain to some extent.Poppy seeds are rich in oleic and linoleic acids. These fatty acids help with weight loss and they balance out blood cholesterol. Linoleic acid is an essential nutrient important for health hair and wound healing.
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!
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! 🌰🥜🌰🥜

All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).

Who doesn’t love the creamy combination of chocolate and peanut butter? In the Jones house we go nutzo for anything chocolate and anything peanut butter. Now you can enjoy this delicious combination and stay in ketosis. That’s a huge win! Again, cottage cheese is the star of the show here and protein powder and splenda add a chocolaty flavor and sweeten. Pro tip: Choose a keto protein powder for enhanced benefits.

I made this because we are on a strict low carb diet and it is extremely hard to find satisfying snacks or desserts. OMG this is some good cheesecake!!! I used xylitol and tweaked the recipe just a little, I added a little more vanilla, a pinch of salt to the filling and the crust, I also added a bit of lime juice instead of lemon. We felt guilty after eating it because it just does not taste like a “diet” cheesecake. My only complaint is that it did not set completely solid so it’s a little more soft and creamy than I prefer. I think I need to adjust the temp on my oven so I can cook it longer next time. This will be my go to cheesecake recipe from now on.
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.

Thus, while nuts and seeds are great to include on a ketogenic diet, it probably would be wise to limit your portions to a serving or two (1–2 oz.) per day. An ounce of nuts is about the size of a small handful. If you want to be even more precise, a serving size is close to: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves or 14 English walnut halves.
If you can’t have cheese on clean keto, at least you can have bacon? Well, sort of. Traditional bacon contains those pesky sulfites from before, along with nitrates (aka another carcinogen), Hunnes says. One recent study found a link between nitrate consumption and mania by looking at both humans and rats.[12] And nitrates are a common migraine trigger — one study found that they can actually alter our oral bacteria, which is what can set off the migraines. [13]
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.
Being healthy is all about getting the right nutrients and vitamins from your food so always include variety in your diet. Have plenty of meat (or fish), dairy and veggies on a daily basis based on this low carb food list. Use coconut oil and olive oil when you cook and in your salads (respectively) and have a handful of nuts or berries from time to time.
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.
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.
Limes and lemons have very little sugar: just 1.1 grams and 1.5 grams per fruit, respectively. Citrus fruits like these can be used in keto-friendly foods like cauliflower hummus, mayonnaise and smoothies. A quick twist in any meat or fish recipe will greatly enhance most meals. Lemons and limes are also a source of vitamins, minerals and antioxidants, which have been linked to various health benefits.

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.”


On a keto diet you really have to keep track of the grams of carbohydrates you are consuming per meal. Wheat belly recommends no more than 20g per meal. (You may need lower for weight loss.) Since conventional yogurt usually has a lot of sugar added, yogurt is usually not considered to be good for a keto diet. Yoplait low fat (thus more sugar) strawberry yogurt has 33 gram carbs per 6 oz.
It starts with limiting carbohydrate intake to just 20–30 net grams per day. “Net carbs” describes the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once consumed, simply don’t count grams of fiber toward their daily carb allotment. So that means subtracting grams of fiber from total carb games, to give you the total net carbs.
Oatmeal is something we all miss when it starts to get cold outside, but it is filled with carbs. You can easily make your own oatmeal by following one of the many recipes online. Or, if you’d like a different twist on oatmeal, give our Cinnamon Roll Oatmeal a try. Using what you might think are strange ingredients (cue cauliflower), you get an absolutely delicious faux oatmeal.
If you have a cow’s milk intolerance, you might find goat’s milk can be a good replacement as it is much easier to digest and won’t upset your system. This is a great recipe if you fancy trying goat’s milk yogurt and it can be used in all the ways you would use other yogurts. You will find that this one is rather thin, so if you like your yogurt thicker, strain the mixture through a cloth and the result will be much better.

Beware of added sugars or high-glycemic sweeteners in spice blends or condiments, but other than that, it’s fair game for keto. In spice-heavy dishes, carbs can add up, but don’t drive yourself crazy worrying about your teaspoon of turmeric. Check labels for additives like sugars, milk solids, potato starch, corn starch, or MSG, or make your own blends at home. Table salt often contains undisclosed fillers and anti-caking agents, so it’s best to opt for sea salt or Himalayan pink salt instead.
Other herbs like dried rosemary, sweet basil and oregano contain polyphenols that enhance organic acid synthesis by improving the gut flora (4). Organic acids are key to maintain bowel health and aid in nutrient absorption. These herbs destroy harmful bacteria and provide antioxidant, anti-viral and anti-fungal benefits to help you maintain a strong immune system (5).
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.
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