If you're still not sure what to do, or you're a keto veteran and you're looking for some help, you should check out our coaching program. Ketovangelist coaches live keto all day, every day. We keep up to date on the latest science, too. But more importantly, we focus on your goals to help you achieve success in your keto journey. It's always better to have someone in your corner, guiding you along. So if you're ready for success, sign up for a coach today.
This is one area where full keto and Bulletproof differ. Except for coconut, all nuts and legumes are suspect on the Bulletproof Diet and should be limited. All expose you to high amounts of omega-6s, inflammatory oxidized fats, mold toxins, and phytates (plant anti-nutrients). Peanuts are one of the main sources of mold toxins in our diets, and often trigger allergic responses with inflammatory polyunsaturated fats, lectins and histamines. The Bulletproof Diet also excludes all soy products due to their phytoestrogen content, which messes with your hormones and may promote cancer.
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
Some people group tomatoes with vegetables, but a tomato is actually a fruit. Low in fat but also carbs (with just 2.4 g of net carbs per ½ cup), tomatoes are also keto-friendly. The same serving size of tomatoes contains 2.4 g of sugar and 16 calories. Among their health benefits, tomatoes contain lycopene, which research suggests may help prevent heart disease.
Does the Ketogenic diet work for type 2 diabetes? What is the ketogenic diet and can it help people with type 2 diabetes? Research has shown that people who follow a ketogenic diet can improve the management of their blood sugar levels. Learn here about how the ketogenic diet works, what you can eat, potential side effects, criticisms of the diet, plus alternatives? Read now

However, most nuts also contain antioxidants that protect against linoleic acid oxidation, so considering the small amount of nuts most people eat, this is probably not a huge problem for you to worry about. And if you are worried, then dehydrating soaked nuts at low temperatures can be useful in reducing the possibility of PUFA damage along with the levels of phytic acids in nuts.

Processed meats, like hot dogs, deli meat and sausages, typically contain sulfites. “Sulfites are not healthy for anyone, they are carcinogenic and may be harmful to people with respiratory disorders,” Hunnes says. “Also, processed meats are carcinogenic (class I) according to the World Health Organization.” Beyond that, sulfites can cause certain vitamins — like folate, thiamine, and nicotinamide — in your food to break down more rapidly and you miss out on those nutrients.[8] Thiamine[9]and nicotinamide[10] have been shown to have powerful neuroprotective properties, and folic acid helps with DNA production. So, yeah, pretty important stuff.
Fitness is my passion. Exercising and nutrition are my passion. I love sharing my knowledge with others... so that they can live happier, healthier, and more fulfilled lives. You can find me publishing on health and nutrition over at altprotein.com. If I am not exploring the peaks and valleys of NH I am off traveling abroad, learning new ideas and practicing new wellness techniques.
Danyiel, Your daily macronutrient needs (for calories, protein, fat, and carbs) vary person to person, and also based on what your fitness goals are (for example, weight loss, maintenance, etc.). There are calculators that help you determine your specific macro levels; you might find our macro calculator review post helpful: https://theketoqueens.com/keto-macro-calculator-review/ Please let us know if you have other questions; good luck on your keto journey!
Hi Viola, Sorry you had issues with the cheesecake. Did you use the exact same ingredients? Did you check the video? I’d be happy to help troubleshoot if you can point to where it went differently for you. As for cracking, this is likely due to either drastic temperature changes or over-baking. Check the tips in the post above. Finally, instructions for the raspberry sauce are in the recipe notes on the recipe card.
One of the most researched benefits, however, is how eating a high-fat diet can treat disorders such as epilepsy and Alzheimer's. There are also potential benefits for some diabetics, as ketosis can help your body regulate its blood sugar. But an overabundance of ketones can lead to diabetic ketoacidosis, so those with type 1 diabetes may choose to pursue other dietary options.
When we constantly consume sugar, we release dopamine in our brain – creating an addiction and an increased tolerance. Over time you will have to eat larger and larger amounts of sugar to continue the dopamine secretion. Once our body is dependent on a chemical reaction in the brain, we can find that we’re craving things even when we’re not hungry.
To make fruit a part of your keto diet, it's best to add it to your meals instead of eating it on its own. For example, you can make a small fruit salad topped with heavy cream (sweetened with stevia, of course). You can also add a bit of keto diet fruit to your smoothie, chia pudding, keto muffins or top cheesecakes or pancakes with a couple of berries.
I am slightly (?) confused—in the article you use phrases such as “the low carb yogurt theory”–it can be assumed–expect approximately–The actual number of carbs has been proven– Theory, assumed, expect, and “has been proven” just seem to be at odds with each other…I’ve given up Yogurt while on a keto diet and miss it. How are these claims substantiated? Appreciate any assistance you can provide..Brian Jamieson
Looking for that hearty crunch that’s packed full of flavor? Look no more. Instead of cracking open a box of Ritz or Cheez-Its, go ahead and make your own! You can make crackers from anything including flaxseed meal (featured in The RULED Book), chia seeds, or even almond flour to make your own homemade crunchy snacks with a delicious flavor of your own.
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.
However, the need to eliminate carbohydrate-rich foods does not mean that all fruits must be removed from your daily diet. In fact, several high-fat, low-carb fruits, like coconut and avocado, are staples of the ketogenic diet. Ultimately, finding good keto fruits just involves identifying fruits with low carb content, so that you can consume healthy, sweet foods without affecting ketosis.
Just wanted to say thank you! I followed this recipe and if you would’ve served me this at a restaurant I wouldn’t know the difference between this and regular cheesecake! Some minor changes I did only because of the ingredients I had available were to use coconut flour vs almond flour, stevia packs (converted) vs. erythritol for both crust and batter, and just a small amount of almond milk to get the right consistency for the crust. For anyone who may need it, for every cup of almond flour I substituted 1/4 cup (or 2 ounces weighed) of coconut flour. Along with the almond milk, I increased the amount of butter used by about 1 tbsp since coconut flour really sucks up moisture. After that, I followed everything else listed including directions and was not disappointed. Although I used an incorrect pan type(only 2inch high 9inch solid baking pan) so I wasn’t the prettiest cheesecake, it was still delicious which is honestly all I cared about. I might also add that this is the first time I’ve ever baked cheesecake (or any type of baking) of any type, so for anyone who might think it’s difficult, give it a try!
•  Next, our gross intestine is at least 7M long, very similar to herbivores, whereas the carnivores have a very short gross intestine which clears and cleanse quickly. Humans eat species inappropriate food, such as meat which lingers in the intestine for long time and putrefies simply because we are not equipped to digest it.  Not to mention the struggle to excrete and the horrible smell.
Other popular citrus fruits, like oranges, grapefruit and tangerines, have higher sugar content. Oranges, for example, have about 17 grams of sugar and 21.3 grams of total carbs in each fruit. While this doesn't mean you can't have a small piece of fruit like this on occasion, too much will easily knock you out of ketosis and interfere with your ketogenic diet.
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.
Hi Veronika, I’m glad you liked the cheesecake! Weight gain of one pound can be due to any number of factors, including water weight, bathroom habits, what else you ate, etc. I wouldn’t read too much into it unless you are seeing a trend. You can definitely store the cheesecake in the fridge or freezer. In the fridge it will last about as long as your cream cheese would last, and many months in the freezer as long as it’s wrapped well.
Hi Liz, As far as the Swerve goes, most online calculators don’t subtract sugar alcohols when showing net carbs, so that may be the issue. Regarding the butter, all butter is keto approved (as long as it’s real butter). 🙂 If you calculated by hand, then let me know which ingredient is showing a lot of carbs for you and I can help determine what was off. The few net carbs in the recipe come from almond flour and cream cheese. The brands of pantry ingredients I use are linked in the recipe card (pink links). I use Kerrygold for the butter and Philadelphia for the cream cheese.
Hey, can I add more vanilla and lemon without it changing the consistancy of the cheescake. Also is the fruit sauce still keto approved since it has natural sugar. If so, can I use blueberries or strawberries instead? Sorry, I’ve tried to ask a few times now so if a million different versions of this question shows up, I apologize. BTW loved this recipe. I just wanted it to taste a little bolder on its own.
Thanks for your question. Yes, millet and quinoa are seeds; however, they are much higher in carbs than the seeds discussed in the article. Depending on your carb tolerance and goals, you might be able to include them in your diet in small amounts. But it's my understanding that they wouldn't provide any additional benefit for gut health beyond what the lower-carb seeds and nuts do -- in fact, I'd argue that nuts and seeds would be more beneficial. Most of the carbs in millet and quinoa are digested and absorbed in the small intestine, which wouldn't have any effect on the microbiome. By contrast, most of the carbs in the seeds and nuts I recommend in the article are mainly fiber, including soluble fiber, which does promote gut health. I hope that helps! - Franziska
Nuts naturally have very few carbohydrates. For example, 100 grams of dry roasted almonds have 7 grams of net carbohydrates, and 100 grams of raw macadamia nuts have 5 grams of net carbohydrates. Foods that are low in carbohydrates are crucial to a ketogenic diet since even a moderate amount of carbohydrate intake will make it very tough to get into or stay in nutritional ketosis.
Any of these sweeteners can help you stick with your ketogenic diet, keep your carbohydrates and sugars low and still obtain your sweet fix. Many are indigestible, which means they don't become carbohydrates at all, and your body just excretes them as waste. Just make sure that if you opt to use fruit powders like lucuma and monk fruit powder, no extra sugars have been added.
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.

Rather than picking and choosing where to draw the low carb line, I included all the higher carb fruits and preparations as well for comparison, learning, and to accommodate readers with higher carbohydrate tolerances. The list is organized by net carbs, low to high by default, but you can search for something specific, sort, and organize the low carb fruit list to customize your needs in most browsers.

In contrast, the Atkins diet is a low-carbohydrate diet that allows you to eat more protein and carbs than the ketogenic diet, while paleo diets focus on selecting foods that were consumed before farming became popular and don't necessarily restrict your carb intake. In general, people adhering to ketogenic diets consume only between 20 and 50 grams of carbohydrates per day.

This is one area where full keto and Bulletproof differ. Except for coconut, all nuts and legumes are suspect on the Bulletproof Diet and should be limited. All expose you to high amounts of omega-6s, inflammatory oxidized fats, mold toxins, and phytates (plant anti-nutrients). Peanuts are one of the main sources of mold toxins in our diets, and often trigger allergic responses with inflammatory polyunsaturated fats, lectins and histamines. The Bulletproof Diet also excludes all soy products due to their phytoestrogen content, which messes with your hormones and may promote cancer.
All I can say is OMG! I made this earlier and because I ate too much at dinner, I thought I would just take a small bite and have proper size slice tomorrow. But, I was shocked at how good this was. I mean, shocked. So, being already stuffed from too much soup, I had to eat more cheesecake. Now I know what I’m having for breakfast, lunch and dinner tomorrow. Thank you, Maya, for being a recipe-making cooking genius!
This cheesecake is in the oven baking as we speak. I did use crushed pecans with some cinnamon added along with your other ingredients. The filling looks and tastes AMAZING (I know, I know, it has raw eggs in it). I was about to give up on Keto because quite frankly every recipe I tried just wasnt tasting great. Then I found your site! I also made some of the caramel sauce and I must say that is fantastic all on it’s own. Thank you so much for sharing your recipes! I look forward to making many more.
Lemons are going to help your body become better at absorbing iron which, in turn, will allow your muscles to become stronger and possibly prevent osteoporosis when you are older. Healthy bones are going to help your joints stay healthier as well. Everything is connected in your body and when you improve one thing, you are only helping something else.
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