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.
Yogurt contains calcium, vitamins B and D, and other minerals. Calcium isn’t just essential for healthy teeth and bones. Calcium is an essential nutrient your body needs. According to the USDA, you should consume around 1,100-1,200 milligrams each day[*]. Calcium also helps your blood clot, promotes muscle contraction and helps your heart pump blood[*].
Despite its bad reputation, consuming the egg yolk is a key part of receiving all the great health benefits eggs have to offer.  The egg yolk is concentrated with essential nutrients like folate, B12, zinc and choline.  It is also rich in the fat burning compound conjugated linoleic acid (CLA) and the powerful and hard to get fat soluble vitamins A, D, E and K2.
Over the span of 21 months she got rid of 105 pounds (260 to 155) and went from a size 20W to a size 4/6. Besides weight loss the benefits are numerous: She is med free and no more Type 2 Diabetes symptoms, no more sleep apnea, normal cholesterol, she sleeps better, breathes better, no longer has brain fog and she feels happier and healthier than she ever has.
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.

On a keto diet you really have to keep track of the grams of carbohydrates you are consuming per meal. Wheat belly recommends no more than 20g per meal. (You may need lower for weight loss.) Since conventional yogurt usually has a lot of sugar added, yogurt is usually not considered to be good for a keto diet. Yoplait low fat (thus more sugar) strawberry yogurt has 33 gram carbs per 6 oz.

If you can’t have cheese on clean keto, at least you can have bacon? Well, sort of. Traditional bacon contains those pesky sulfites from before, along with nitrates (aka another carcinogen), Hunnes says. One recent study found a link between nitrate consumption and mania by looking at both humans and rats.[12] And nitrates are a common migraine trigger — one study found that they can actually alter our oral bacteria, which is what can set off the migraines. [13]
Pecans are my favorite in the fall-time. I love dry roasted pecans. They are easy to roast yourself, and they make your house smell amazing. To roast, first soak the nuts in water overnight. Then, drain and place on a baking sheet in the oven at 150 degrees Fahrenheit for 12-24 hours. Toss halfway and roast until the nuts are crunchy, and not soggy.
Keep in mind, however, that nuts are very calorically dense and easy to overeat. They are crunchy, tasty, and often have added salt, which makes them even more delicious. The most keto-friendly nuts are the highest in fat and also the highest in calories such as pecans, macadamia nuts, walnuts, etc… and because of that, they’re also the most satisfying.
Nuts can be an important part of a well-formulated ketogenic diet and provide many essential micronutrients, together with having a generally very keto-friendly macronutrient profile, depending on the exact type of nuts. They will give you energy and will help you feel satiated, and can be an easy, quick and convenient snack that you can take almost anywhere with you. 

Maya! I have made this about 6 times and my family and friends flip over it. I hand wrote on the printed recipe: “Freakin-Awesome!!!” My 17 year old son saw my note and chuckled. We pour pure blueberry, cherry or pomegranate juice that’s cold pressed on top when we have company. Thank you for a really great recipe. We’re on the plant paradox diet and this is very good to have. 🙂
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.
Before I let you enjoy this quick and simple (but not just “another-one-out-there”) recipe, I’d like to point out that using full-fat Greek yogurt is important. Xanthan gum, on the other hand, can be an optional ingredient, but I do recommend using it. That way you higher the chances for the fluffy pancakes to gain just the right amount of firmness.

You can usually use a mix of multiple flours to get a realistic texture in baking recipes. Combining flours and experimenting with your baking can lead to much lower net carb counts in recipes. We think these lemon poppyseed muffins (a mix of almond flour and flaxseed meal) make a great texture when combined with the fats from the heavy cream and butter.


I know a man, 69 years old, that has had multiple knee surgeries. His knees are at the point where he can’t even run. If he takes a wrong step his knee give out on him. He always had a constant pain whenever he would stand up from sitting down. After being on a keto diet for a few weeks, his pain slowly started to go away. It became less and less until eventually there was no more pain.
•  Humans unlike true carnivores do not have fangs to tear the flesh while the prey is walking.  We need to marinate it to tenderize and so on which basically indicates we are not carnivore and that eating meat is an acquired taste.  Humans are infatuated with the taste of meat and for long time now we have believed that eating meat is legitimate, a mistake with horrible consequences for animals and us. 

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.
Alternative ways to obtain your sweet fix in a healthy, keto-friendly way can be to use sweet vegetables. For example, beets, which have a wide variety of health benefits, have only 5.5 grams of sugar per 2-inch beet and 7.8 grams of carbs. Kohlrabi is another vegetable considered to be sweet and it has just 3.5 grams of sugar and 8.4 grams of carbs per cup. You can easily sweeten these vegetables even more by using keto-friendly cooking methods or use them in smoothies.

What I like to do is use the remainder of the Greek yogurt to top the pancakes with. Or some keto Nutella. On top of that, blueberries are almost a must. It will be even more fun to throw some blueberries on a pancake while it is being baked! Be careful, though; the macronutrients below only take the pancake ingredients alone into the calculation (plus butter for frying).
Keto is a lot more than a big pile of bacon – you don’t even need to eat meat at every meal to get enough protein for keto. Eggs are a great staple protein source, and low-carb dairy foods like cheese can give you a boost in the protein department. Getting high-quality protein at every meal is a good practice in general, especially for weight loss, but it doesn’t take any more meat than most people normally eat at a serving.

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.

Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc).


Typically you want to stay away from any brands that use filler ingredients like maltodextrin and dextrose, or high glycemic sweeteners like maltitol. Many low-carb products that claim low net carbs usually use these sugar alcohols. Many candies that are “sugar-free” also use these sweeteners. Avoid them where possible. These specific sweeteners respond in our body in a similar way sugar does. 

Nutritionists, including the Good Housekeeping Institute's own Jaclyn London, MS, RD, CDN, remain more skeptical. The diet's aim of inducing ketosis — a metabolic process where the body uses fat instead of carbs for energy — can backfire because this plan takes a lot of willpower. Plus, any weight you may lose while on it can return when you stop. RDs and other experts like U.S. News and World Report agree that Mediterranean-style eating plans have more research behind them and produce better, more long-lasting results.

Can’t get enough of avocados? You now have a great excuse to eat more of them. A ½-cup serving of the creamy fruit has almost 12 g of fat and only 2.6 g of net carbs. Avocados are also low in calories (about 138 for the same serving), making them an ideal snack in between meals. One serving also has about 6.4 g of dietary fiber (25.6 percent daily value, or DV), 404 milligrams (mg) of potassium (8.6 percent DV), and only 2.8 g of sugar. Try topping your salad with cubed avocado for a keto-friendly lunch.
A lot of people will argue that eating cheese on a ketogenic diet is harmful. The assumption that by eating cheese you are prone to taking in additional carbs, which is not 100% true. Yes, cheese does contains carbs so as long as you don’t go over the carb limit, you’ll be good. The thing to be concerned about is most individuals have a sensitivity to dairy products (and don’t know it), due to the casein in them. So if you have dietary sensitivity to it, avoid it (many people who suffer from a keto diet stall should cut out cheese). Cheese can be a great source of fat soluble vitamins. Eaten in moderation therefore, cheese is ok.
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