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].


Sea vegetables are another rich source of green-nutrition and are a very low carb vegetable. Seaweed is also a good source of iodine, essential for thyroid hormone production. Used in sheets it can make a great practical alternative to bread, rolled into a tube like sandwich. Algae is also a potent antioxidant protects us from various diseases. Sea vegetables are anti-cancer, anti-coagulant (reducing the risk of stroke) and antioxidant. You can eat plenty of seaweed on keto and it’s also high in sea salt.
I'm asking because I'm on keto diet and finding how to get as much fiber as possible.If I need at least 25g of fiber/day(WHO), and for example not to exceed 50g of net carbs/day on Keto the math is easy. I can technically eat only food with max. ratio 1g fibre to 2g net carb - it means approx. half of nuts & seeds you listed. But If I multiply the fibre content by 0.3 to have just soluble fibre, I can't eat almost no nuts & seeds 😊
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?
This recipe gives you one of the creamiest smoothies ever because it uses low-carb coconut yogurt and avocado. The flavor of the chocolate comes through really well, so this Keto drink would go down really well with the younger members of the family and can be a great way to get them off to a good start in the morning. The avocado adds healthy fats to the smoothie, so you will find it is filling too!
This cheesecake is the best. It is fluffy, like Boston cheesecake, and then settles down after few days in the fridge to be a dense New York version. In my hands your coconut pie crust was the best option for this cheesecake. The almond flour one was a bit mealy and my family members did not like it as much. Some toasted almonds on top gave it a nice crunch. ( yes, you guessed it, I made three versions and the sour cream one as well 🙂
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]
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?
Even though star fruit is another fruit that some people don’t think to add to their grocery list, it’s worth a try if you’re on keto and want to satisfy your sweet tooth. A ½-cup serving of cubed star fruit contains about 2.6 g of net carbohydrates, plus 1.8 g of fiber and 2.6 g of sugar. It’s also low in calories and has 88 mg of potassium (1.9 percent DV) and 22.7 mg of vitamin C (38 percent DV). 

The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.
Once the mixture is properly mixed, cover with a small section of cheesecloth or any other air permitting material. This will let the bacteria inside the jar to release carbon dioxide as it ferments the naturally occurring sugars in the mixture. If you use the lid that comes with the jar and its airtight, be prepared for a sonic boom when you open the container because the fermentation process will pressurize the contents inside. – Trust me, it’s not fun!.
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.
They also often have specific beneficial properties and are used traditionally both medicinally and in cooking. Cinnamon for example lowers blood sugar and suppresses appetite and protects against disease. Ginger is another potent herb which is an antioxidant and is anti-inflammatory. Capsaicin from hot peppers speeds up fat metabolism and reduces inflammation. Parsley is popular herb which removes heavy metals from the body and is packed with vitamins. Rosemary reduces inflammation in the brain treating headaches and boosting mental energy. Herbs and spices add color, flavor and novelty to keto meals. You can make the same dish taste totally different by adding a few fresh herbs.
These pancakes do not turn out firm enough for you to be able to flip them in the air, but that is exactly what makes them so incredibly soft, fragile, meltable inside your mouth, etc. At this point, for some reason, I can’t help but hear Debra Morgan from the Dexter series using the f-word like a hundred times to compliment on the softness of the pancakes.
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.

Vigorous exercising depletes muscle and liver glycogen [11]. However, keep in mind that it takes a lot of energy for this to happen. Some people even do extreme types of "glycogen depletion workouts" for this purpose. Weight lifting, and high-intensity intermittent training are good examples of glycogen-depleting workouts. If you can handle this type of activity, then do give it a go.

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. 

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.
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.
These were super yummy!!! I used Mexican Style Shredded Cheese by Kroger which has less than 1 gram of carbs and 100 calories per ounce. My daughter and I each had 1 taco. She loved it! We both loved how much more flavor there was than regular tacos shells. I’m thinking about using this as a crust for pizza, too! Cheese crust! Yum! Thank you for this recipe!!!
My main reason for contacting is the problem I may have with chewing sugar free chewing gum ( two packs a day )whilst on this diet. I need to chew most of the time to somewhat disguise the constant spasming to my mouth. Can you suggest a chewing gum that is suitable whilst on this diet? Thank you for the information and references you have provided. If you know of anything regards this diet and dystonia, I would be most grateful.
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!!!
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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.
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, 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.
I just made this for a birthday celebration. Absolutely fantastic! I had fresh limes and substituted for the lemon juice. It was so creamy and delicious 🙂 Even the sugar lovers were surprised at how great it was, couldn’t tell it was low carb. The next time I make this, it will get a topping of sweetened (Swerve confectioners) sour cream with zest mixed in. I can’t thank you enough for this recipe!
Because the body turns the fat into energy after its carbohydrate stores are depleted, the ketogenic diet has potential weight loss benefits. Research has shown that fats and proteins are the most satiating, while carbohydrates are the least. Because you feel full longer after eating fats and proteins, you reduce the number of calories you eat overall.
If it’s not obvious already, cottage cheese will be your new keto sidekick. Forget about your friend who said she was going to do it with you– cottage cheese will be there to help out. With tons of recipe varieties you’ll be hooked. Go shopping with our Ultimate Keto Shopping List and  try some of the recipes above and let me know in the comment which your favorites were!
The whole point of going keto is to reach ketosis, a cult-y sounding name for the metabolic process that happens when your body uses fat instead of carbs for energy. To get there, you've gotta do the obvious: eat a whole lot of fat and little to no carbs. It's restrictive, but if you hack the the system just right, you can still create surprisingly delicious food—like taquitos and cookie dough bites. (These are our favorite keto recipes, by the way.)
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!!
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