The consensus is that the Carbs shown on nutritional labels for yogurt containers are extremely misleading. The fermentation process brought on by the active cultures in yogurt, consume roughly half of the stated carbs. The nutritional labeling system REQUIRES food manufacturers to build the label based on the pre-cooking (or fermenting in this case) stage of the food.
One thing many people miss on a ketogenic diet is yogurt. Most yogurts purchased at the grocery store, even plain Greek yogurt, contain too many carbs and added ingredients that will kick you out of ketosis. Fortunately, there are now alternatives to traditional milk made with reduced carbs. In the recipe below, you’ll use Carb Master milk, which can be found at many large chain grocers.

Rounding errors are common for cream cheese. Most nutrition labels, including products at the store, round up or down to the nearest whole amount of carbs, but the serving is only an ounce. Since this sugar-free cheesecake recipe calls for 32 ounces of cream cheese, rounding up adds up to a big difference! The nutrition information on the recipe card uses the exact carb count directly from the USDA National Nutrient Database, which is most accurate. If you want to see those values for all low carb foods, and see the values used to calculate my nutrition labels, you can find the full low carb & keto food list here.
I bought some pumpkin seeds with shells and was looking at them thinking that I hadn't thought out whether these were a good idea to eat.  So I headed for the internet with a little apprehension.  Thanks for the well-written, scientifically supported article.  So much of what I read about keto/low carb diets is full of non-scientific gobbledygook.  On the other hand, I'm going to bookmark this one for future reference.  
I totally understand how you feel! 😊 But the truth is that most people can't do that... speaking from my own experience. When I started following a low-carb diet my palate was completely different to what it is now and I couldn't imagine skipping sweeteners, bread alternatives and other substitutes. They helped me transition into the way I eat now. These days I don't use any sweeteners - or just a small amount in occasional treats. I keep my diet very simple and often cook with just 5-10 ingredients.
Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.
Believe it or not, though, there are some fruits you can still incorporate into a keto meal plan with a little strategy. “In order to stay in the altered metabolic state of ketosis, most people will only be able to consume 20 to 50 grams of net carbs per day,” says Ginger Hultin, R.D., spokesperson for the Academy of Nutrition and Dietetics. That means you’ll have to carefully portion out and track your fruit intake to make sure it fits into your total carb allowance for the day. “An apple, for example, contains about 20 grams of net carbs, so eating just one could max out all of your carbohydrates for the day,” she explains.

These taste so freaking good. I used this filling and the crust/baking directions from the pina colada cheesecake cupcake recipe. The only thing I would change is to make sure to include directions to beat the eggs into the cream cheese/sweetener mixture on the lowest speed to avoid getting air bubbles in there!!! I beat them too fast and ended up with cheesecakes that puffed way up in the oven and the deflated when they cooled and it made the texture a little off. Planning on making them again sometime because they seriously taste amazing and were pretty easy, just sucks because I was making these for graduation and made 2.5 dozen and none turned out right 🙁


Nuts are versatile and have tons of uses in a ketogenic diet besides snack. There is a nut butter, oil, or flour version of almost any nut. They are a great tool to help you stay on track if you choose to include them in your diet. I like to enjoy nuts and nut butter on occasion, especially the ones that are highest in fat, like pili nuts. I rarely use nut oils (with the exception of coconut oil, which isn’t really a nut anyway) because they can be very expensive, but nut flours are great to use in baking.
Chia seeds are 40% carbohydrates, mostly is in the form of dietary fiber. Fiber is an indigestible carb that does not impact blood sugar or ketone production. It's important for normal bowel movements and gut health in general. Chia is also 30% fat, most of which is omega-3 fatty acids (65%). This makes chia seeds a great source of this essential fatty acid.
In general, our team struggled to eat the high-fat yogurts without at least joking about calories. A single plain Peak has 270 calories. (The same amount of whole-fat plain Chobani has 143 calories.) Peak’s macros make sense if you’re on the keto diet, but most Americans are not. For American women especially, yogurt has long been marketed as a dieter’s food — the kind of thing you eat when you want to lose weight. Even in the gender-neutral, post-Chobani era, we still think of yogurt as a healthy-ish “treat.” Are we ready to accept yogurt as an actual treat? The answer to this question will probably decide the fate of high-fat yogurts in our market.
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.
×