If you didn’t already hear all the buzz surrounding going keto, now’s the time to get familiarized with the trend. The ketogenic diet, or keto for short, is centered around eating high fat, moderate protein, and super-low-carb foods so that your body begins burning through your fat stores rather than glucose for energy. Essentially, you eat loads of fat from foods such as cheese, bacon, and coconut oil—and get lean! (Psst: it’s also how Kourtney Kardashian and Halle Berry keep trim and toned.)
Not only is this a low-carb recipe, but coconut yogurt is also vegan-friendly and can be so useful for a quick dish at breakfast time. Simply mix the two ingredients, cover the bowl and wait! It could not be easier! This yogurt can be mixed with fruit puree, topped with nuts if you can tolerate them, or flavored with vanilla. It can also be stirred into a spicy dish to reduce the heat.
The ideal keto fruit is a high-fat, low-carb fruit. The two obvious choices here are coconut and avocado. Looking at ketogenic diet plans, you'll always see fat — that's the whole point of the diet, after all. However, it's important to diversify your fats. Don't always opt for milk products; instead, try swapping your whole milk for coconut milk or trading your butter for avocado butter.
This is the best Cheesecake I have had that is low carb! I make it alot and take it to dinners and it is always a hit! I make the fruity sauce for it out of whatever I have that is frozen. Blueberries, strawberries, all have tasted wonderful and are so easy! Thank you so much for this recipe. So far I have enjoyed all of the recipes I have made from this site. I am a huge fan!

Lower-carb veggies, like cucumber, celery, asparagus, squash, and zucchini; cruciferous veggies, like cabbage, cauliflower, broccoli, and Brussels sprouts; nightshades, like eggplant, tomatoes, and peppers; root vegetables, like onion, garlic, and radishes, and sea veggies, like nori and kombu. The guidelines are simple: focus on dark, leafy greens, then the stuff that grows above the ground, then root vegetables.
Your body needs micro-nutrition and phyto-nutrition. Micro-nutrition is the vitamins and minerals found in both plants and animals, but phyto-nutrition is the special compounds found only in plants. Phyto means light, so it is the nutrition plants make from light using photosynthesis. Some of these compounds create the color or flavor of the plant. Some plants naturally have more of these special compounds than others, for example the bright yellow root, and cooking spice, turmeric contains curcumin. This phyto-nutrient has a potent anti-inflammatory effect. Some countries have already approved its use in the treatment of cancer.
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.
Prior to your response, I did make a cheesecake, using your recipe for the filling (so delish, and I received all favorable comments on it). Due to the cost difference between almond and coconut flour, I did find a recipe similar to the one you shared in your response, 1/2 C melted butter (1 stick) whisked until fully blended with 2 eggs, 1/4 tsp salt and 1/2 tsp vanilla. Then slowly mix in 3/4 C sifted coconut flour. Kneaded for about a minute, adding coconut flour until not sticky. I simply then pressed crust into only the bottom portion of the springform pan, used a fork to punch multiple holes in it, then baked at 400° for 10 minutes. I let it fully cool before adding filling, then used your perfect instructions to bake the cheesecake. Love, love, love this recipe. I’m a happy Type-II Diabetic!
Although there are plenty of low-carb fruits out there, not all types of fruit can fit into a ketogenic diet. In particular, dried fruits and fruit juices pack a concentrated amount of sugar and carbs into each serving and should be avoided altogether when cutting carbs to reach ketosis. Fruits canned in syrup may also be higher in sugar, which can quickly drive up calorie and carb consumption and hinder your progress.
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I was about 2-3 oz shy of the cream cheese called for in the recipe (I’d forgotten that I had already used some for another recipe earlier) but decided I’d chance it and proceeded with the cheesecake anyway. Id originally intended to follow this recipe as written but that lasted all of 5 minutes– I can’t resist a tweak here or there. I wanted a little bit more lemon flavor in the filling to go with my blueberry topping, so I added some zest to the batter and then added a healthy sprinkling of cinnamon to the crust mixture. I highly recommend the addition of cinnamon for that Graham cracker crust flavor.
The beauty of The 3-Week Ketogenic Diet is that it's completely opposite of the majority of "lose-weight quick" weight loss scams. The 3-Week Ketogenic Diet focuses on FAT LOSS, not weight loss (the difference is explained in the Program Guide). You'll be eating anti-inflammatory foods that promote a healthy, a fast metabolism, and stimulates fat-burning hormones. You'll lose a lot of weight and inches in a short period of time and this time...you'll keep it off.
Note this: When it comes to keto-approved foods, you don't have to spend an arm and a leg. Yes, it's suggested your meats are either grass-fed or cage-free and your seafood wild-caught. For produce, organic is recommended. That said, you will not mess up your chances of achieving ketosis by purchasing farmed or non-organic foods. Do what best fits your budget and goals.
Some people believe that it's dangerous when your body enters ketosis. However, it's important to understand the difference between ketosis, which is nutritionally safe, and ketoacidosis, which is caused by a lack of insulin and can increase blood sugar significantly. The ketogenic diet keeps the body in ketosis, not ketoacidosis. It's still important to monitor your ketone levels and consult with your doctor before embarking on this diet, since ketoacidosis is a serious medical issue.
This is my ABSOLUTE favorite cheesecake recipe…and I’ve tried my fair share! I used Lakanto Golden for the crust and powdered swerve for the filling and it resulted in a divine mix of flavors and textures. I also underbaked mine by about 10 mins, but think I would only underbake by 5 next time. I used a blueberry compote over it and my friends (keto and non-keto alike) went crazy over it on Super Bowl Sunday! THANK YOU for sharing all of your yummy creations with us!
Hi! Just wanted to say that I made this cheesecake for my boyfriend’s birthday and it was a hit! I used truvia baking blend because I didn’t have time to order the erythritol and it tasted great. I am not a baker so I was very impressed. Just spread some low carb icing on the top with a few fresh strawberries and done! Thanks so much for the recipe. I’d like to make it again but in cupcake form. I plan on using these ingredients but with the directions from your pina colada cheesecake cupcakes. Hope it turns out!
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!

Fruits that are high in fiber. For keto dieters counting net carbohydrates, fiber can be subtracted from total carb count. This exclusion of dietary fiber in the carb count allows for a wider variety of fruit that may be incorporated into your diet. Berries, for example, have a high fiber content and can be enjoyed in moderation on a ketogenic diet.
While Yoplait is known for its dessert-flavored yogurts—a high-sugar snack that doesn’t make the cut while on keto—its newest addition tops our nutritional charts. Unlike other dairy yogurts, YQ by Yoplait drastically reduces its carb count by ultra-filtering the milk. This removes 99 percent of the lactose (a type of sugar), so you still get gut-loving probiotics with almost zero carbs.
Oatmeal is something we all miss when it starts to get cold outside, but it is filled with carbs. You can easily make your own oatmeal by following one of the many recipes online. Or, if you’d like a different twist on oatmeal, give our Cinnamon Roll Oatmeal a try. Using what you might think are strange ingredients (cue cauliflower), you get an absolutely delicious faux oatmeal.

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!
Hi Nanette, For this recipe I recommend a granulated sweetener in the crust and either powdered erythritol or powdered monk fruit in the filling. Pure stevia extract would be very concentrated and may change the end result. A stevia blend may work but the amount would vary depending on which one it is and what else is in it. You can check my sweetener conversion chart which can help if you look up the type you are using.
One of the most common keto diet myths is that fruit must also be eliminated from the diet in order to effectively achieve a state of ketosis. However, this couldn’t be further from the truth. In fact, there are plenty of nutritious and delicious keto diet fruit options that can definitely be included in moderation as part of a healthy low-carb diet.
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.

I’ve made this cheesecake twice now, and it is sooooooo easy and delicious! I’ve gotten great results by just following the recipe as you wrote it. I radically changed mine and my husband’s diet after we got the news that his blood sugar was a bit too high (pre-diabetic). His blood sugar is normal when he eats according to keto principles, and it’s nice for me to be able to give him a treat once in a while that won’t spike his blood sugar. Thanks so much for this recipe!
Nuts have been a favorite of low carb dieters for a long time and now they’re popular among ketogenic dieters. Nuts are a quick and easy snack that you can purchase even at a gas station, they provide that nice crunchy texture that many people find missing from a low carb diet, and nut flours can be used to make a variety of baked goods that can be used as bread-substitutes.
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.
Thus, while nuts and seeds are great to include on a ketogenic diet, it probably would be wise to limit your portions to a serving or two (1–2 oz.) per day. An ounce of nuts is about the size of a small handful. If you want to be even more precise, a serving size is close to: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves or 14 English walnut halves.

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.
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.

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!!!
When your body is low in potassium, it comes with an array of possible side effects, including: high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. Getting plenty of potassium in your diet can possibly prevent you from developing one of these health issues. Potassium may also help improve your cholesterol and triglyceride levels.
With only 3.54 grams of carbs per 100 grams, you’re getting a solid low-carb, high protein/high fat option, perfect for your keto lifestyle. Cottage cheese is stocked with vitamins and nutrients too—calcium, phosphorous, selenium, riboflavin, potassium, zinc, B12 and B6! Because cottage cheese is overflowing with all this good stuff, the health benefits are plentiful. There’s a reason it’s in our Ultimate Keto Diet Guide Guide.
MCT stands for medium-chain triglycerides. These are unique types of saturated fats that studies show your body can easily turn into ketones [12]. MCT oil is a supplement that is a purified source of these fats. Because MCTs don't require bile and enzymes for digestion, they get easily absorbed in your small intestine and they reach the liver quickly where they're turned into ketones.
Note this: When it comes to keto-approved foods, you don't have to spend an arm and a leg. Yes, it's suggested your meats are either grass-fed or cage-free and your seafood wild-caught. For produce, organic is recommended. That said, you will not mess up your chances of achieving ketosis by purchasing farmed or non-organic foods. Do what best fits your budget and goals.
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.
Hi Sarah, Sorry, I don’t have that detail of granularity. The chart is designed to show equivalents if someone has a different type of sweetener, but is not meant to be a way to combine sweeteners. I suppose you could try doing a conversion for half the sweetener amount needed in the recipe, then use half of the original and half of the conversion. I just can’t say for sure if the results would be the same, and it would depend on the recipe. For cheesecake filling it would probably be fine as long as you use either a powdered sweetener (as in powdered erythritol or monk fruit) or super concentrated liquid or powder (as in pure stevia powder/liquid).
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.

My reason for starting Keto was two-fold. First and foremost I desperately wanted to lose weight, but I also wanted to get off all the medication I was on for T2 Diabetes and high blood pressure.  The reason I stay Keto is to keep the weight off of course and to stay off medication, but also I want overall health and well being. I want to stay energized, be strong, and be as chemical and preservative free as possible.
Nevertheless, by 1977, when the Senate convened the first Select Committee on Nutritional and Human Needs, the so-called diet-heart hypothesis had been been misconstrued as the diet-heart gospel. The first US “Dietary Guidelines for Americans,” released in 1980, recommended that all Americans eat fewer high-fat foods and substitute nonfat milk for whole milk. “By 1984,” writes La Berge, “the scientific consensus was that the low-fat diet was appropriate not only for high-risk patients, but also as a preventative measure for everyone except babies.”
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