Native to Central America, chia was a stable to the Aztec in pre-Columbus times. The seeds gained popularity in the 1980s as a superfood. Keto dieters love them for their high fat content and health benefits. These seeds are tiny and oval. They are mostly gray in color with stripes, resembling miniature castor seeds. Chia have hydrophilic characteristics, absorbing up to 12 times their weight in liquid. 

Nutrients often work synergistically in nature. For this reason, when the monounsaturated fats in avocados are paired with foods containing lycopene and beta-carotene they can actually increase the absorption of these antioxidants into the body. Monounsaturated fats also significantly decrease cholesterol and triglyceride levels (23).  Avocados are one of the amazing ketogenic foods I eat every day!
This is delicious, but I am very confused by the macros. What sour cream are you using? I use full-fat (14%) sour cream, and it also has 2 carbs, but that’s per 2 tablespoon serving! That means 1/2 cup would be 8 carbs, and 180 calories just for the sour cream alone. I can’t imagine what kind of sour cream you have that would be only 1/4 of those numbers…can you please share? Thanks! 

OMG this is delicious! My mom used to make us sour cream and sugar sandwiches sometimes when we were little (yes, i know it sounds weird). And this yogurt is literally the exact same thing! But one quick question – how long will this last in the fridge? I was thinking of prepping all my yogurts for the week but didn’t want to get to Wednesday and be sadly disappointed!
Animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger. Overall, choose fattier cuts of meat rather than leaner ones. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat. We’ve got quick keto diet chicken recipes to help.
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.
This cheesecake tastes amazing! I made it for the first time yesterday, and the hardest part was waiting for it to cool. I did modify the recipe slightly; I only used 20 ounces (2 1/2 packs) of cream cheese just because I was mixing them one block at a time and it seemed to be plenty enough for the entire cheesecake at 2 1/2. I then used half of the batter to make the cheesecake in a pie plate and used the other half to make 24 mini crustless cheesecakes. I still used the same amount of sweetener for the filling because I like my cheesecake on the sweeter side. I loved the crust as well. I made a strawberry topping and it tasted very similar to a cheesecake biscuit with jelly. The next time I can get my hands on dairy-free cream cheese, I will make it with that. I will definitely be making this for my next family gathering. Thanks so much for the delicious recipe!
Samantha, I hope you were able to stick with keto. I am having fun with this, been about 4 weeks and I’ve lost weight for the first time in years. I have done “low carb” before, but this is so much easier. I think one key for yourself would be to make a meal plan, grocery list, and do all prep work one weekend day. Make up a few dishes at a time, freezing things for quick grab (because we all know when we are hungry and have NO time we are at our weakest and more likely to crash and burn). Planning is key, buy IQF, well worth the extra few bucks a week it may cost. And she is right, once you kick the craving you don’t really need the knockoff recipes. You are so completely satisfied you don’t really need the junk. Take it from a sugar addict! This soup was refreshingly easy and much tastier than I could have imagined. And did not take long at all. One thing I did when I made this soup was cut it in half, (probably going to freeze two servings of left overs) and stir fried the other half of my cabbage with olive oil, onion powder and celery seed. That can be frozen as well and pulled out later for a quick snack. All so healthy! Thanks for the simple soup recipe. “Stick with the basics” So true!
The nominal amount of carbs allowed on keto makes it challenging to find snacks that won't screw up your diet. But nuts should be a go-to for any keto enthusiast, as they're high in fat without being loaded with too many carbs. If you're looking for the lowest carb nuts, add these to your emergency snack stash so you're prepared when hunger strikes.
Milk—but not cheese—is off the list because it contains a lot of lactose, a form of sugar, which makes it high in carbohydrates. When cheese is made, all the sugar is eaten by bacteria and turned into lactic acid, cutting the carb content way down. Low- and reduced-fat dairy products are to be avoided as they’re overly processed, which strips out nutrients like the fatty acids that make you feel full. Plus, sugar is often added to make up for a loss of flavor and texture, so some actually have more sugar than full-fat dairy. Resist shredded cheese, too, as it contains a carby potato starch that keeps it from sticking together.
What’s more breakfast-y than eggs? Don’t say cereal. These cottage cheese egg muffins are easy. It’s that fancy breakfast that you didn’t even have to try hard to make fancy. Make a quick bulk batch and take them on the go through the week. The best part is that you can mix it up and make minor adjustments to cater to every family members taste buds.
Thank you for your hard work on this article. I am allergic to tree nuts and on a Keto diet. I probably eat way too much peanut butter which I heard is a no no-no Keto, but eat it anyway, so probably sabotaging my weightloss.  Yes, I know peanuts are a legume and not a nut. My latest snack is peanut butter (1 cup), 1/4 cup coconut oil, 3 "baby scoops" stevia(Kal brand) , pinch salt and 3 tablespoons of ground hemp seed (because they have a pretty neutral flavor in the recipe and I believe one of the most nutritious foods on earth.) Melt all together in small saucepan and scoop into peanut butter cup shaped silicone molds or parchment lined loaf pan.
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.

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.

Spurred by demands from a fat-phobic public, the ’80s saw the rise of new low-fat snacks, which tended to cover the spread with added sugar. SnackWell’s cookies, an icon of this age, filled up the cupboards of dieting aunts. These paired great with low- or nonfat milk, the combined sales of which surpassed whole milk for the first time ever in 1988. Between 1980 and 2014, sales of whole milk decreased 45 percent as sales of 2 percent and skim rose 7 percent and 9 percent, respectively.
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
Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here >
There are plenty of keto fruit options out there that are high in fiber and low in net carbs, making them an ideal addition to a well-rounded ketogenic diet. In fact, adding a few low-carb fruits to your daily diet can help satisfy your sweet tooth while also supplying a steady stream of the vitamins, minerals and antioxidants that your body needs.
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.
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.

We already mentioned that fruit is an important source of vitamin C. Well, fruit is also a great way of meeting your daily needs for potassium and folate – two nutrients that studies show most people are not eating enough [5]. You will also find these nutrients in certain vegetables, but fruit is a more reliable source of these nutrients as it is, more often than not, eaten fresh.


Many people love the ketogenic diet because it keeps them satiated for longer periods of time. As a result, snacking no longer becomes a necessity. However, snacking regularly is a habit that many people coming from a Standard American Diet have developed. Although you may not be truly hungry, you may still find yourself reaching for an afternoon snack to satisfy mental cravings. Instead of popcorn or chips, nuts are a great keto-friendly alternative.

There are different ways to include nuts and seeds into your daily meals. Variety is key to keep you eating these foods on a daily basis. That way, you’ll also meet your daily macros and stay healthy along the way. Another great thing about these foods that they’re also an excellent source of fiber. With all that said, add these nuts and seeds to your keto shopping list today.
This means that when you eat poppy seeds, you would fail an opiate test, so keep that in mind. The concentration of opiates in ripe poppy seeds is too low to cause any health problems, though. But they can help alleviate mild pain to some extent.Poppy seeds are rich in oleic and linoleic acids. These fatty acids help with weight loss and they balance out blood cholesterol. Linoleic acid is an essential nutrient important for health hair and wound healing.
“I really believe that the more informed you are about the benefits of a healthy bite versus the chain reaction that you’re going to put into effect in your body when you take that bite — you just suddenly don’t want to make that choice for yourself anymore. It’s beyond willpower at that point; it’s become a desire to do something good for yourself.” — Christie Brinkley
The ketogenic diet focuses on cutting carb consumption and increasing fat intake to reach ketosis, a metabolic state in which the body begins burning fat for energy when glucose stores are running low. This typically involves decreasing intake of high-carb foods like grains, starches, legumes and sugary snacks while increasing consumption of healthy fats such as coconut oil, olive oil, grass-fed butter and ghee.
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?

I’ve been making keto “Infusion water”. One lemon, cucumber 1/2 English type, 3 celery, one inch ginger, all sliced thin. Add to glass wide mouthed jar. Pour distilled water over everything. Pour off water into glass for a refreshing drink. Add cayenne if you like it. Add more water and share with family and friends, lol. Keep adding water and refrigerate for around twenty-four hours. Start again… this fresh water should make you feel noticeably energized…pay attention to your body!
Most fruits are high in carbs and a natural source of sugar. This means that delicious, sweet fruits like mangoes, pomegranates, lychee, pears, kiwi, bananas and even apples may not make great choices if you're trying to stick with a ketogenic diet. Not being able to have apples on the keto diet may surprise you — after all, apples have such a good reputation for being healthy!
Other herbs like dried rosemary, sweet basil and oregano contain polyphenols that enhance organic acid synthesis by improving the gut flora (4). Organic acids are key to maintain bowel health and aid in nutrient absorption. These herbs destroy harmful bacteria and provide antioxidant, anti-viral and anti-fungal benefits to help you maintain a strong immune system (5).
As you will see, simple keto meals begins with the healthy fat consideration first, making sure plenty of low-starch veggies surround the fat along with a moderate protein source. Wild-caught salmon, as a high-fat fish, is a perfect keto choice, and easy keto meals can be a fatty cut of healthy protein like salmon or lamb served with plenty of green veggies.
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.
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For both keto and Bulletproof diets, opt for full-fat, grass-fed, raw, and organic dairy to reap the anti-inflammatory benefits of omega-3s and CLA. Dairy is a great source of fat on a ketogenic diet, but be mindful not over-do the protein. Although milk (yep, even raw, full-fat, or goat milk) is too high in lactose sugars, you can stay in ketosis with foods like butter, ghee, and colostrum. Avoid sweetened or low-fat dairy, evaporated or condensed milk, and buttermilk to keep your fat intake high.

Legumes (beans, chickpeas, lentil, peanuts, etc). Apart from peanuts, legumes are relatively high in carbs and should be avoided. Apart from their high carb content, legumes contain lectins and phytates which makes them hard to digest. They have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's. When it comes to peanuts, some people avoid them while others use them in moderation. If you are considering peanuts, make sure you read this post first: Peanuts on a Ketogenic Diet: Eat or Avoid?

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.
The nominal amount of carbs allowed on keto makes it challenging to find snacks that won't screw up your diet. But nuts should be a go-to for any keto enthusiast, as they're high in fat without being loaded with too many carbs. If you're looking for the lowest carb nuts, add these to your emergency snack stash so you're prepared when hunger strikes.
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.
The keto diet has become one of the most popular recent health trends. Short for “ketogenic diet,” the keto diet is all about minimizing your carbs and upping your fats. After a few days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. At this point, your body starts burning fat for more energy.
Today is the 3-year anniversary of Wholesome Yum! I am so humbled and grateful every single day that I get to do this. Thank you for being here… from the bottom of my heart! So to honor the anniversary of my little low carb recipe site (that maybe isn’t so little anymore?), I wanted to share with you one of my favorite low carb recipes. It’s not a celebratory cake or low carb dessert, but it’s a part of a popular low carb dinner staple… low carb tacos using keto cheese taco shells!
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Psyllium husk powder is what you’ll need, and you can find it on Amazon. Flaxseed Meal is another ingredient you can use to provide a slightly chewy texture. Although I feel that it’s not as good as psyllium (as it gives a slightly gelled texture), many people have used it successfully in place of psyllium. Make sure you grab a pack or 3 from Amazon. It’s super cheap and lasts a long time!
I am on a ketogenic diet from last 9 days but no change in my weight.I also walk briskly for an hour on treadmill and cycle apart from some exercises.i take three meals in d day comprising of eggs (2)and cottage cheese in the morning with green tea with coconut milk,Red meat 2pieces or chicken with tomatoes or spinach cooked in olive oil in lunch and egg scramble and 1 piece of meat in evening.please suggest me what should I do to go into ketosis immediately

Regarding sugar alcohols, there is a big difference between erythritol and other sugar alcohols like xylitol. The difference is that erythritol gets absorbed in the small intestine, but then poorly metabolized. In contrast, xylitol and other sugar alcohols don’t get absorbed at all and continue to the large intestine, which is where they can cause stomach pain or other digestive issues for some people. Since erythritol doesn’t make it to the large intestine in the majority of people, it rarely causes stomach upset. No one I know has had this side effect from erythritol alone. Sure, it’s possible, but at that point there are lots of other foods that cause stomach upset in a small number of people. Of course you know your family best. 🙂
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]
In order to save you time and money (from printing and shipping costs), instead of being mailed, The 3 Week Ketogenic Diet is provided to you as an instant download E-Book or e-books which you can read on your PC, Mac, iPad, iPhone, Android, Smartphone, Tablet or E-Reader. You can transfer it to as many devices as you like, and even print out pages.
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.
Today, the kids don’t even know where the bacon is coming from and how it arrives on their plates.  The meat industry is big in commercials addressed to kids, but they never honestly explain to the kids how is that piece of burger or bacon really made.  Why, because if they would show how the animals are slaughtered it would terrify the children and since feeding habits form early in life they would lose an entire generation of meat consumers.

I made this because we are on a strict low carb diet and it is extremely hard to find satisfying snacks or desserts. OMG this is some good cheesecake!!! I used xylitol and tweaked the recipe just a little, I added a little more vanilla, a pinch of salt to the filling and the crust, I also added a bit of lime juice instead of lemon. We felt guilty after eating it because it just does not taste like a “diet” cheesecake. My only complaint is that it did not set completely solid so it’s a little more soft and creamy than I prefer. I think I need to adjust the temp on my oven so I can cook it longer next time. This will be my go to cheesecake recipe from now on.
Polyphenols are a special group of phytochemicals – plant components with antioxidant properties. There are thousands of polyphenol compounds in fruits and vegetables, and examples include flavonoids, coumarins, lignans, tannic acid. By including fruit into your keto diet, you can reap some of the many health benefits of polyphenols like a reduced risk of type II diabetes and cardiovascular disease [4].
Great info. I’ll be starting again Jan 1, started before but barely got into it when I ended up in the hospital for respiratory failure, didn’t want to start a program like this on hospital food. Anyway, after doctors and oxygen, etc., I’m back in the right frame of mind, cleared out all my cupboards, fridge, etc., just have enough to get me to Jan 1. It’s been a horrible year, so gonna make 2019 MY year, all ways around. This list will help a lot, since I keep forgetting whats what, and was eating honey, thinking it was OK since it was natural, etc…..wrong! I think I kind of have the rest OK, but thanks for the reference sheet, this will help a lot.

I’ve been googling how to make heavy cream keto yogurt in my instant pot and came across your post…..so much easier and so tasty and it really does satisfy my yogurt cravings. I used sugar free vanilla Torani syrup to sweeten it, a touch more heavy cream and then put a few tablespoons of warmed blueberries in and it was FANTASTIC. Great idea. Thank you!


For both keto and Bulletproof diets, opt for full-fat, grass-fed, raw, and organic dairy to reap the anti-inflammatory benefits of omega-3s and CLA. Dairy is a great source of fat on a ketogenic diet, but be mindful not over-do the protein. Although milk (yep, even raw, full-fat, or goat milk) is too high in lactose sugars, you can stay in ketosis with foods like butter, ghee, and colostrum. Avoid sweetened or low-fat dairy, evaporated or condensed milk, and buttermilk to keep your fat intake high.
Low carb vegetables that are technically fruits. Tomatoes, tomatillos, avocados, pretty much any seed bearing vegetable… those “veggies” are fruits, botanically speaking. I’m not here to debate what a fruit or veggie is, but I won’t lie that it irks me just a little when I see people preach that you “can’t eat fruit on the keto diet” while diving face first into a pile of avocados or zucchini noodles. Maybe it’s the biologist in me (or maybe I’m just “that guy”), but you can and probably already are eating fruit on the keto diet.
Another appropriate fruit on the keto diet, ½ cup of cubed raw cantaloupe has only 5.8 g of net carbohydrates. The same serving size is also low in calories, with 27 g, as well as in sugar, with 6.3 g. Plus,it offers vitamins and nutrients such as 214 mg of potassium (4.6 percent DV), 29.4 mg of vitamin C ( 49 percent DV), and 2,706 IU of vitamin A ( 54.1 percent DV). Cantaloupes are delicious and refreshing, and eating the fruit may help you stay full longer.
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