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.
Coconut oil contains a combination of medium-chain triglycerides (MCTs) and long-chain fatty acids that make it one of the ideal ketogenic foods. Lauric acid is the dominating fatty acid most concentrated in unrefined coconut oil.  Coconut oil provides many benefits including the ability to regulate blood sugar and hormone levels, boost thyroid function, fuel the human body’s metabolic demands and provide healing support to cells, tissue and organs. (11, 12)
I have been on a Keto diet for a little over 2 weeks now. I am still getting tingly sensations and minor headaches, though I believe that will dissipate once I'm fully adjusted in another 2-4 weeks. I started running again and am pushing it pretty hard, so I'm sure that's contributing. It feels like when I used to starve myself for wrestling and I get a sense that my blood sugar is low. I have added hemp hearts (about 6 tablespoons per day) to help combat because I read more magnesium can help.
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?

Legumes (beans, chickpeas, lentil, peanuts, etc). Apart from peanuts, legumes are relatively high in carbs and should be avoided. Apart from their high carb content, legumes contain lectins and phytates which makes them hard to digest. They have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's. When it comes to peanuts, some people avoid them while others use them in moderation. If you are considering peanuts, make sure you read this post first: Peanuts on a Ketogenic Diet: Eat or Avoid?

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.
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]
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!!
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.)

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.
In prospective cohort studies, increased nut intake has been associated with a reduced risk of cardiovascular disease,[8] type 2 diabetes mellitus,[9][10] metabolic syndrome,[11] colon cancer,[12] hypertension,[13] gallstone disease,[14] diverticulitis,[15] and death from inflammatory diseases.[16] Overall, nuts and seeds are great foods to promote overall health and well-being in both the short and long-term!
However, grass-fed beef and bison are healthy. So, too, is virtually any animal that lives in its natural setting and feeds on its natural diet. When you eat a slice of grass-fed beef, you’re consuming the beneficial nutrients that the cow ate. This includes omega-3 fatty acids. And CLA, which is another healthy fatty acid. In fact, CLA may help reduce cancer.

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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!
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.
The name "ketogenic" comes from ketosis. At its most basic level, ketosis is the body's process of turning fat into energy. When your body's carbohydrate stores are low, you convert stored fat into ketones, which supply energy to the body. A ketogenic diet stresses the consumption of natural fats and protein—such as meat, fish, and poultry—while limiting carbohydrates. This maintains ketosis over a sustained period of time.
It only takes a few seconds to whip up a tuna salad or a couple minutes to pan fry a steak. If you stick with the basics, meat and veggies, it’s no different than fixing any other type of meal at home. Don’t overcomplicate it with keto versions of your old favorites – those are the things that turn into projects instead of dinner. Maybe basic-bland can get you started… once you’re comfortable with the change you can take more on? Maybe your tastes will change after you aren’t eating all the processed food? You’ve got to make it work for you.
That's why keto die-hards are notorious for eating plenty of bacon and cheese. However, if you're tired of eating the same bunless cheeseburger every night, there are plenty of meat-based fat sources you likely haven't tried. Get creative and make one of these five fatty cuts of meat for dinner. Of course, it's best not to go overboard and eat these for every meal–most dietitians recommend getting healthy fats from plant-based sources like nuts and avocado.
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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