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.
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.
We hope this list helps you figure out which meats are optimal for your daily diet planning. We are working on creating a printable version of this, so check back with us for that. We would love to hear your thoughts on this, so please leave us a comment below. If you have a favorite cut of meat that we left off this list, let us know what it is. We can add it to the calculator and see what score it gets.
Coconut offers nutritional and medicinal properties from its fatty acid content. This means that every time you use ingredients such as coconut oil or coconut milk, you're obtaining a ton of beneficial nutrients while still adhering to your ketogenic diet. Coconut products are some of the easiest ingredients to integrate into smoothies, stews and soups. Just make sure there aren't any added sugars in any of the coconut products you use.
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.
This is such a pretty dish that you could serve it for breakfast or as a dessert after a family meal. The layers of chia, fruit and creamy yogurt are just crying out for you to tuck in! You can also change the fruits for added color if you like – blueberries are great in this recipe. When you reach the chia seed layer you will get a wonderful hit from the ginger and cinnamon, setting off the flavor of the fruit.
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.
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.
You may need to trial a few kinds of cheese to find the best one that will bake to a crispy shell, and each one will vary considerably. I used a regular block of cheese, shredded/grated it, then cooked until I knew it would be crispy when cooled down. The first ones I tried when I was developing this, I discovered I hadn’t cooked them long enough to crisp up.
Low carb vegetables and keto friendly fruits are packed with super-nutrition, but you can get an even bigger dose of health from some specialist plants known to boost your body. Called superfoods these plants have super-special gifts for mankind. While there is no strict definition but superfood, they are often exceptionally high in nutrition, with specific and potent medicinal qualities, aid weight loss and hormonal balance, reduce oxidation and are naturally anti-aging. They are often from harsh environments where they need to produce specific compounds in self defense.
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). 
Nuts and seeds are low in carbohydrates and can be a wonderful addition to a ketogenic diet. You do need to be careful with your intake, as the carb count quickly adds up. Since they are such a delicious and easy snack food, it’s super easy to zone out and mindlessly eat. If you’ve ever gotten a hold of a can of Pringles, you know just what I mean. Like all the other foods, you’ll need to measure and track if you want to be successful with this way of eating.
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Scientists are discovering that we need specific nutrition found only in plants to regulate our DNA. DNA is our genetics, but the regulation is our EPI-genetics. Basically your DNA is a template for your whole body, but it needs specific signals, from your diet, to regulate it how it works. Phyto-chemicals, found in abundance in low carb vegetables and keto friendly fruit are crucial for DNA regulation. These plant based signals kick-start fertility, virility, libido, a positive mood and much more. That’s exactly what you want on keto, even more health, energy and vitality! In fact, eating enough nutritionally dense plants will prevent many of the diseases we find so commonly today.
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!!!
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.
Here’s a nutritional list of some of the more commonly consumed vegetables on keto. Keep in mind that the weights are the same of everything listed so that it will impact the skew of the carb counts. For example, in a meal you may have 6 oz. of broccoli in the side, but you would not have 6 oz. worth of berries in the morning. You may mix 6 oz. of berries into a pudding with 4 servings.

I scanned all my ingredients and also clicked on your links. My almond flour matches with the same amount of carbs but when I input everything, it has my net carbs as 4. My app may round up for some (I use Carb Manager). I think for me, the full carbs from the cream cheese is 32 oz of cream cheese at 32 net carbs (my box of cream cheese shows >1 for 1 oz) Bobs Red Mill almond flour at 2 cups for 24 net carbs and my 3 eggs show 1 carb. All together it puts it at 3.56 carbs per slice based on just those carbs. So not too far off from the 3 carbs.
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!
This Cheesy Gluten Free & Keto Chicken Quesadilla Recipe can be Made in Under 20 Minutes!!! It’s Incredibly Easy to Make and Tastes Just Like a Traditional Mexican Style Quesadilla. The Low Carb and Keto Cheese Shell is a Perfect Fit for this Classic. You’ll Wonder Why you Haven’t Tried This Sooner! It Makes an Awesome On The Go Lunch or an Easy to Throw Together Dinner. It Would also Be Great for Parties Because it Can be Made Ahead an Reheated in Just a Few Minutes.
The question of what kinds of fat one should eat is still pretty much unresolved. What we know today for sure is this: It doesn’t really matter how much fat you eat, so long as you don’t eat too many calories. (Fats contain 9 calories per gram, compared to carbs and protein, which each have 4.) We also know that trans fats are bad, and we kinda-sorta think that unsaturated fats might be better than saturated fats. Beyond this, we can’t say too much for sure. In terms of food trends, it doesn’t really matter because fads are rarely backed by concrete fact.
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.
Nuts are best consumed soaked and slow-roasted, which is also referred to as “sprouting”. Nuts have naturally occurring anti-nutrients like phytic acid and lectins. They exist to protect the plant in nature and the phytic acids and lectins can prevent nutrient absorption. Soaking nuts will break down the phytic acid and lectins so our bodies can digest the nuts better and increase nutrient absorption. If you have digestive discomfort after eating nuts or seeds, try soaking and roasting the nuts. Phytic acid can cause inflammation and irritation in the gut. Removing the acid will make digestion easier.
Whether you’re whipping them into a recipe or snacking on a handful of them raw, blackberries can make a great addition to your keto meal plan. A ½-cup serving doesn’t contain much fat (less than ½ g) but is also low in net carbs, with just 3.1 g. The same serving size offers 3.8 g of fiber (15.2 percent DV) and 3.5 g of sugar. Blackberries also provide potassium, with 117 mg (2.5 percent DV) per ½-cup serving. It has 15.1 mg of vitamin C (25.2 percent DV) and 14.3 mg of vitamin K (17.9 percent DV). This fruit is also a great snack for weight loss, containing about 31 cal per ½ cup.
Artichoke, asparagus, bok choy and celery are all excellent for adding crunch and texture to salads or sides. Arugula, lettuce, cucumber, watercress and other salad leaves add fresh green nutrition to your meal. Eggplant is an excellent source of a potent anti-oxidants found just under its purple skin. Roast eggplant with oil, spices and sesame seed paste is a traditional Arabian dish called baba ganoush which has a deep creamy flavor and is perfect for keto! Snow peas, peppers and okra can also be enjoyed, but in moderation. Green and above ground plants are typically very low carb vegetables high in fiber and densely nutritious!
One of the best things about being on the keto diet is the emphasis on consuming good fats. In my case, that means indulging in nuts whenever I need a quick pick-me-up. However, it's important to note that not all nuts are created equal when you're on the keto diet. Since the emphasis with keto focuses on low carbs and high fats, you have to keep an eye on serving sizes as well as knowing which nuts bring the most bang for your buck as far as fats are concerned. (Say goodbye to peanuts.)

Unfortunately, all of these fruits are high in carbs and sugar. To put this into context, if you were to eat a whole mango, you'd be consuming more than 30 grams of sugar and 50 grams of carbs. Bananas are also high sugar and carbs — very unfortunate since they're so useful for smoothies. If you're looking for that creamy texture, you can always replace them with the keto-friendly avocado as an alternative.
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.

The question of what kinds of fat one should eat is still pretty much unresolved. What we know today for sure is this: It doesn’t really matter how much fat you eat, so long as you don’t eat too many calories. (Fats contain 9 calories per gram, compared to carbs and protein, which each have 4.) We also know that trans fats are bad, and we kinda-sorta think that unsaturated fats might be better than saturated fats. Beyond this, we can’t say too much for sure. In terms of food trends, it doesn’t really matter because fads are rarely backed by concrete fact.
If you’re on keto and have a sweet tooth, keep this sweetener out of reach. Artificial sweeteners have no place in a clean keto diet like Bulletproof, for several reasons. A recent study in rats[6] found that sucralose does not pass through the body undigested as previously thought. They also found that it showed up in rats’ fat deposits two weeks after the animals had stopped eating it, raising concerns about safety. Other research shows the low-carb sweetener wreaks havoc on your gut, worsening inflammation in people with conditions like Crohn’s disease.[7] Besides, if you’re using the non-pure version of sucralose (e.g. Splenda), it’s loaded with fillers that skyrocket its glycemic index up to about 80 — that’s higher than sugar.

Yogurt is full of carbs so it would be better to eat a carbmaster like Kroger sells if you want to eat yogurt. Yes it is low fat but I like to add whipping cream for the extra good fat. Also, KETO is not a DIET! It is a way of eating. You will eat this way from now on. There is no eating KETO, then going back to regular way of eating. Your regular way got you in the mess in the first place. Once you go real KETO, it’s with you forever.


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]
For this reason, it’s best to fill your plate mostly with healthy fats, protein foods and non-starchy vegetables, all of which can provide a good amount of nutrients and a low amount of carbs to help optimize your diet. Avocados, along with other fats such as coconut oil, olive oil, ghee and grass-fed butter, can be used to boost your intake of heart-healthy fats to reach ketosis. However, other higher-carb varieties such as berries, watermelon or cantaloupe should be consumed in small amounts and used as a substitute for high-sugar sweets and snacks the next time cravings strike. Also, check out these other keto friendly snacks.

You work out for a few months and get in shape and fall back to the old habits because you were not conditioned mentally, only physically. Physical fitness is only a part of journey, fitness is over 75% percent mental. Gyms, nutritionists, and personal trainers give most people a temporary Band-Aid but never address the actual issue. The 3-Week Ketogenic Diet includes secret mindset strategies to make your journey so much easier.
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