You can receive the FULL benefit of the 3-Week Ketogenic Diet without adding any exercise during the 3-weeks you'll be following the plan. If you choose to incorporate at least an hour of metabolic exercise during the week using my personal-trainer guided exercise videos, you'll see up to THREE times the results. Exercise contributes to hormonal balance, blood sugar stability, and lean muscle growth.
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 😊
MCT stands for medium-chain triglycerides. These are unique types of saturated fats that studies show your body can easily turn into ketones . MCT oil is a supplement that is a purified source of these fats. Because MCTs don't require bile and enzymes for digestion, they get easily absorbed in your small intestine and they reach the liver quickly where they're turned into ketones.
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.
Any suggestion to substitute cream cheese with something else (not dairy and keto-friendly)? I’ve decided to try this recipe using ghee instead of butter because it doesn’t hurt me, but it’s the only “dairy” that I tolerate (if perfectly clarified, of course… no lactose nor casein allowed for me). And I’ll omit the fruity topping, but I’m thinking to experiment with a home-made sugar free “coffee syrup” using powdered decaffeinated coffee, some kind of thickening (maybe gelatin) and powdered erythritol. Do you think it could be fine?
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.
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.
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!!!!
Hi Justin, I’m glad you liked the cheesecake! This definitely doesn’t have 18g net carbs per slice – you can see that even at a glance since all the ingredients are very low carb (almond flour, cream cheese, eggs, erythritol, etc.) The nutrition label included below the recipe card shows the nutrition breakdown per slice. In MyFitnessPal, did you set the number of servings for the recipe to 16? If it was set to something else, that could be one reason for the number to be significantly off like that.
Nuts are a great source of fat, and can be a great keto snack. However, it is easy to go overboard. Most nuts are calorically dense, so they can be easy to over-consume. On more than one occasion, I have found myself sitting next to the jar of nuts and “just having a few more”. Before I was aware, I had probably consumed 800 extra calories of nuts! Depending on your goals, consuming nuts in excess can hinder your progress. That’s not to say that nuts are off limits, though. Instead, portion out single servings beforehand. Avoid sitting down with the entire container. This goes for every other snack, but I feel that nuts are one of the easiest things to overeat.
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.
Eggs are also acceptable for you to eat on keto. The best part is that you don’t have to forgo the yolks, like many diets might require you to do. You can enjoy both the egg whites and the egg yolks when preparing your morning omelet. With only one gram of net carbs for each egg, you won’t have to feel guilty about having them as part of your diet.
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However, as easy as this may sound, the key to keeping your body in ketosis is to constantly pack your meals with fatty eats and stay as far away from carbs as you possibly can, which can get quite demanding—especially if you’re not prepared. To help you maintain this ethereal fat-burning state, we’ve rounded up 14 snacks you can grab on-the-go. These eats will keep you satiated with healthy fats and boast no more than five grams of net carbs.
Likely the most informative “health email” that I have EVER received. So informative. Thank you for your generosity Dr. Jockers. You are an amazing doctor. I have been battling Ulcerative Colitis for 10 years and I always say that most doctors lack the most important “doctor quality” of all . . . compassion. However, Dr. Jockers, you are full of compassion. Thank you for the summit and this follow up email. I wish you peace, love and happiness.
Roasted nuts and seeds are a great addition to your ketogenic diet and will help you get to your weight loss goals without having to starve yourself. All you have to do is be careful not to eat too much and measure your doses as this particular type of diet is easy to overeat. Once you have that under control, you are well on your way to the body of your dreams. Happy dieting!
I use Swerve powder and Pyure Blend. When you say you can use any sweetener you want, are the measurements 1:1 with your listed sweeteners. I’ve checked the Sweetener conversion chart you’ve provided and if you call for 1/4 cup of Erythritol, there is no conversion for Pyure, and a lot of your recipies call for 1/4 cup of Erythritol. I just want to make sure I do accurate measurements.
On the flip side, the keto diet takes most fruits off the table (no pun intended) since they are loaded with sugar and carbohydrates. But we understand that you might find yourself craving something sweet and juicy every once in awhile. Not to worry: there are still some low-carb fruits that you can occasionally treat yourself to (remember that avocado is technically a fruit!). Key word here is occasionally!
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).