Many people love the ketogenic diet because it keeps them satiated for longer periods of time. As a result, snacking no longer becomes a necessity. However, snacking regularly is a habit that many people coming from a Standard American Diet have developed. Although you may not be truly hungry, you may still find yourself reaching for an afternoon snack to satisfy mental cravings. Instead of popcorn or chips, nuts are a great keto-friendly alternative.
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.
Michelle, I second Libby’s remarks about “The fear of saturated fat is so old fashioned and outdated. Research shows saturated fat is healthy, stable and protective.”. In addition to her link, get a used copy (or new) of Nora Gedgaudas’s book Primal Body Primal Mind. Dr. Eric Berg has put out many youtube videos about Keto and intermittent fasting. Search his name with weight, or keto, or intermittent fasting, or phytic acid. They are some interesting videos.
Here’s a nutritional list of some of the more commonly consumed vegetables on keto. Keep in mind that the weights are the same of everything listed so that it will impact the skew of the carb counts. For example, in a meal you may have 6 oz. of broccoli in the side, but you would not have 6 oz. worth of berries in the morning. You may mix 6 oz. of berries into a pudding with 4 servings.
Milk—but not cheese—is off the list because it contains a lot of lactose, a form of sugar, which makes it high in carbohydrates. When cheese is made, all the sugar is eaten by bacteria and turned into lactic acid, cutting the carb content way down. Low- and reduced-fat dairy products are to be avoided as they’re overly processed, which strips out nutrients like the fatty acids that make you feel full. Plus, sugar is often added to make up for a loss of flavor and texture, so some actually have more sugar than full-fat dairy. Resist shredded cheese, too, as it contains a carby potato starch that keeps it from sticking together.

Thank you, Ariana! Are you referring to concentrated pure monk fruit powder, OR powdered monk fruit blend (which has monk fruit and erythritol in the ingredients)? If it’s concentrated powder, it can vary due to the concentration but would be a lot less. If it’s a blend, the amount would be similar but just a little less – just use scant measuring cups.
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.

If you were drawn to the ketogenic diet because you were promised copious amounts of cheese,  no one would blame you. Cheese is delicious. However, “I’m on keto” does not mean you have carte blanche to eat three mozzarella cheese sticks plus a couple bites of cheddar followed by some shredded cheese eaten out of the bag in front of your fridge at midnight. It’s easy to fall into the trap of foods that are technically keto, but not good for optimizing your overall health. Like the aforementioned cheese. (And if you’re following the Bulletproof Diet or just want to feel like the most kickass version of yourself, it’s highly recommended to avoid cheese — more on that shortly.)
Hi Reba, thank you for sharing your recipe with us! Not necessarily, peanuts are a matter of personal preference. If you can tolerate it, you can use it (I personally avoid it). I would still advice to soak and dehydrate the peanuts and then make peanut butter in a food processor rather than buying it ready-made. Franziska has been working on a post regarding health effects  of peanut butter so I will share some more tips soon 😊
Low carb vegetables and keto friendly fruits are packed with super-nutrition, but you can get an even bigger dose of health from some specialist plants known to boost your body. Called superfoods these plants have super-special gifts for mankind. While there is no strict definition but superfood, they are often exceptionally high in nutrition, with specific and potent medicinal qualities, aid weight loss and hormonal balance, reduce oxidation and are naturally anti-aging. They are often from harsh environments where they need to produce specific compounds in self defense.
Maybe you remember that some years back, cottage cheese was a staple in everyone’s low-fat diet. If you could get past the texture, you probably purchased a 6 pack and forced yourself to swallow it down mid-day because you thought it was the secret to making those love handles disappear. I’m not saying you were wrong—but you weren’t completely right.

If you can’t find Carb Master milk at your local grocery store, you can easily substitute another dairy option. When selecting an alternative source for your keto yogurt, remember that keto dairy should be organic, grass fed and high-fat. Avoid 1% and 2% dairy products, which are typically loaded with carbohydrates. Instead, select raw milk, heavy cream or heavy whipping cream.
Vitamin C is an important water-soluble vitamin we need for the biosynthesis of collagen, certain proteins, and neurotransmitters. Your brain also heavily relies on vitamin C for antioxidant defense. Adults generally need around 75-120 mg of vitamin C daily to maintain these functions [3]. The problem with vitamin C is that it degrades when exposed to heat and light, so unlike fruit, cooked vegetables are not the best source of this nutrient.
One of the foods that people must completely eliminate while adhering to ketogenic diets is fruit juice. This is because fruit juices are a concentrated source of carbohydrates and sugar, and some may have added sugars. If you think there's already a lot of sugar in that mango or apple, don't even consider going near most commercially produced juices.
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.
As mentioned earlier, the keto diet takes carbs intake into consideration. And if you look at carbs found in yogurt, you will find that yogurt, of many types, have lots of carbs. Strawberry yogurt, for instance, has around 33 grams of carbs, which is more than recommended 20g of carbs per meal to be in shape – and less than 20g per meal to lose weight.

We hope this list helps you figure out which meats are optimal for your daily diet planning. We are working on creating a printable version of this, so check back with us for that. We would love to hear your thoughts on this, so please leave us a comment below. If you have a favorite cut of meat that we left off this list, let us know what it is. We can add it to the calculator and see what score it gets.
If you have been struggling a bit with desserts that won’t break every rule of the keto way of life, here is the answer! Low-carb cheesecake can fill the void and let you enjoy your eating plan instead of missing out. This cheesecake is very, very rich, so you will probably find a small piece will satisfy your need for dessert. You can use toppings if you want to, but the plain vanilla taste is great as it is!
Perhaps the only thing more divisive than politics is canola oil. People have thoughts about it. Given the research available, Bulletproof and a growing number of nutrition experts are of the opinion that you should toss your canola oil. Canola oil is extracted via a process called hexane solvent extraction. This process uses chemicals and high heat to extract the oil and process it, and the final product is high in oxidation and trans fats.[3] In studies, canola oil has been linked to lower antioxidant levels in the body[4] and lung inflammation.[5]
Vitamin C is an important water-soluble vitamin we need for the biosynthesis of collagen, certain proteins, and neurotransmitters. Your brain also heavily relies on vitamin C for antioxidant defense. Adults generally need around 75-120 mg of vitamin C daily to maintain these functions [3]. The problem with vitamin C is that it degrades when exposed to heat and light, so unlike fruit, cooked vegetables are not the best source of this nutrient.

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.


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Overall, nuts can be an amazing addition to a healthy diet and can be a convenient snack, helping you stay full for longer periods of time and providing you with essential micronutrients. Because of their caloric density, they should be consumed in moderation and properly measured, and if you notice that they’re stalling you, you might want to limit them for a while.

Hi Arielle, Yes, you can add more vanilla and lemon if you’d like. It should work fine as long as it’s not too much lemon juice. You could add some very finely grated lemon zest instead of more lemon juice to avoid changing the consistency. The fruit sauce with raspberries is also keto – berries can fit into keto diets in reasonable amounts. If you use a higher sugar fruit, it might not be, but with any berries it should be fine. I’m glad you liked the recipe!
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.
Hi Sofia, Happy upcoming birthday to your husband! Carbs and sugar are not the same thing. All sugar is carbs but not all carbs are sugar. We care about both on low carb and keto diets, but sugar is worse. Net carbs are total carbs minus fiber and sugar alcohols. Sugar is part of those net carbs, but is listed separately because some people want to know that separately. Hope you both like the cheesecake!

One of the foods that people must completely eliminate while adhering to ketogenic diets is fruit juice. This is because fruit juices are a concentrated source of carbohydrates and sugar, and some may have added sugars. If you think there's already a lot of sugar in that mango or apple, don't even consider going near most commercially produced juices.
In addition, no statement on this website has been evaluated by the Food and Drug Administration, and any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease. If you purchase anything through a link on this website, you should assume that we have an affiliate relationship with the company providing the product or service that you purchase, and that we will be paid in some way. We recommend that you do your own independent research before purchasing anything.

Lemons are also keto-friendly, so go ahead and add a spritz of lemon juice to your ice water. One typical lemon wedge has about 0.5  g of net carbohydrates and only 0.2 g of sugar. The fruit also offers  3.7 mg of vitamin C, which is 6.2 percent of the DV. Lemon water contains antioxidants that fight free radicals, and it also promotes healthy digestion, according to the Cleveland Clinic.
Hi Sofia, Happy upcoming birthday to your husband! Carbs and sugar are not the same thing. All sugar is carbs but not all carbs are sugar. We care about both on low carb and keto diets, but sugar is worse. Net carbs are total carbs minus fiber and sugar alcohols. Sugar is part of those net carbs, but is listed separately because some people want to know that separately. Hope you both like the cheesecake!
For this reason, it’s best to fill your plate mostly with healthy fats, protein foods and non-starchy vegetables, all of which can provide a good amount of nutrients and a low amount of carbs to help optimize your diet. Avocados, along with other fats such as coconut oil, olive oil, ghee and grass-fed butter, can be used to boost your intake of heart-healthy fats to reach ketosis. However, other higher-carb varieties such as berries, watermelon or cantaloupe should be consumed in small amounts and used as a substitute for high-sugar sweets and snacks the next time cravings strike. Also, check out these other keto friendly snacks.
Just one area of concern for your Australian readers is advocating consumption of palm oil- 87% of world consumption is sourced by our nearby neighbours via deforestation in Malaysia and Indonesia- the equivalent 0f 300 football fields is cleared every hour. The near extinct Sumatran Orangutan will be forever in your debt if it is removed from the list.
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 🙁
While I see your point with regards to animal suffering (which is an ongoing issue), this doesn't have to be the case and on the contrary, people are more and more interested in meat from ethical sources. Watching a TED talk may be an eye opener but we should all do some research on human evolution. Your comment is biased because it only looks at one side of the argument (not to mention that some points are totally wrong, such as comparing human digestion to elephants??)
With the higher levels of antioxidants found in matcha tea, this smoothie is guaranteed to get your day off to a healthy start! It is thickened with chia seeds and would make a lovely refreshing drink for breakfast. Some green smoothies can be quite a vibrant color, but this one is a more gentle shade, so not as off-putting for green smoothie novices!
Just when you thought your midnight-snacking of shredded cheese could be considered a healthy habit thanks to keto… (You kid, you knew it was too good to be true all along.) Cheese in general is not recommended on clean keto or the Bulletproof Diet. Dairy proteins are among the worst offenders for allergies and inflammation. If your body doesn’t like casein, your immune system will attack every time you eat it. The reaction may be subtle and chronic, or it could trigger an autoimmune flare-up and other inflammatory conditions. Cheese also harbors tons of toxic mold from the animal’s diet.[11]
While I see your point with regards to animal suffering (which is an ongoing issue), this doesn't have to be the case and on the contrary, people are more and more interested in meat from ethical sources. Watching a TED talk may be an eye opener but we should all do some research on human evolution. Your comment is biased because it only looks at one side of the argument (not to mention that some points are totally wrong, such as comparing human digestion to elephants??)

Spices have carbs in them, so make sure you are adding them to your counts. Sea salt is preferred over table salt, as it is usually mixed with powdered dextrose. Most pre-made spice mixes will have sugars added to them, so make sure you read the nutrition label beforehand to make sure you know what’s inside. If you have the choice, never include added sugar into your spice blends or food.
I made this and it was awesome! I made it without a crust, NY style. I think I did not add enough sugar substitute (I used a monk fruit sweetener) but it was still amazing. It’s cheesecake – plain and simple. I also bought some sugar free strawberry preserves (I bought Polaner brand) and put the preserves on top. I am down about 10 pounds in a little more than 2 weeks. I found it impossible at my age to lose weight without going into ketosis. I just cannot believe that I can eat like this, not be hungry, not pay a lot of money to some commercial outfit to help me lose weight, and still lose weight. Thank you for this recipe!
Studies have shown intake of polyunsaturated fats, fiber, magnesium, and L-arginine found, all of which are found in nuts, may help reduce the risk of type 2 diabetes, heart disease death, and some inflammation markers in the body. In addition, nuts provide antioxidants that are protective for the body, so this is mostly a concern if you’re eating them in large amounts daily.
Keep an eye on your intake for nut or seed based foods, as they can be quite high in inflammatory omega 6’s. These include items like almonds, walnuts, pine nuts, sunflower oil and corn oil. Eating fatty fish and animal meat, keeping snacking to a minimum, and not over-indulging in dessert items that are dense in almond flour is usually enough to keep your omega’s at normal ranges.
Over the last year, the keto diet has skyrocketed in popularity, probably for one very distinct reason: it encourages you to eat fatty foods. The only major caveat is that you have to keep your carb intake low. Offsetting this often-difficult task, however, is the keto diet's allowance of another beloved food group: dairy. Most cheeses are low in carbs, making them perfectly acceptable for the keto meal plan. The same goes for fatty dairy foods like butter and heavy cream, which almost seems too good to be true. A diet that gives you the thumbs-up when you eat butter? It's not hard to see how it caught on and spread like wildfire.
In order to save you time and money (from printing and shipping costs), instead of being mailed, The 3 Week Ketogenic Diet is provided to you as an instant download E-Book or e-books which you can read on your PC, Mac, iPad, iPhone, Android, Smartphone, Tablet or E-Reader. You can transfer it to as many devices as you like, and even print out pages.
Another thing worth noting is that there are three main types of carbohydrates: starches, sugars, and fiber. Of these three, sugars spike blood glucose levels the most, while fiber has no direct effect whatsoever. Fruit being particularly high in sugar is the most problematic plant food for keto. But if you plan your diet right, fruit can and should be part of your keto journey.

Just when you thought your midnight-snacking of shredded cheese could be considered a healthy habit thanks to keto… (You kid, you knew it was too good to be true all along.) Cheese in general is not recommended on clean keto or the Bulletproof Diet. Dairy proteins are among the worst offenders for allergies and inflammation. If your body doesn’t like casein, your immune system will attack every time you eat it. The reaction may be subtle and chronic, or it could trigger an autoimmune flare-up and other inflammatory conditions. Cheese also harbors tons of toxic mold from the animal’s diet.[11]

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!
Maybe you remember that some years back, cottage cheese was a staple in everyone’s low-fat diet. If you could get past the texture, you probably purchased a 6 pack and forced yourself to swallow it down mid-day because you thought it was the secret to making those love handles disappear. I’m not saying you were wrong—but you weren’t completely right.
If, on the other hand, you lower the amount of carbs in your diet and increase the amount of fats, your body will go into a state known as ketosis. This is the source of the name 'ketogenic' in 'ketogenic diet’. In this state, your liver will break fats in your diet down and produce ketones, an energy source. Your body would pretty much rather use glucose as a primary source of energy but, when forced to look for an alternative, it will resort to burning fat instead.
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