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.

On the other hand, the types of foods you’ll avoid eating on the keto, low-carb food plan are likely the same ones you are, or previously were, accustomed to getting lots of your daily calories from before starting this way of eating. This includes items like fruit, processed foods or drinks high in sugar, those made with any grains or white/wheat flour, conventional dairy products, desserts, and many other high-carb foods (especially those that are sources of “empty calories”).
The Truvia Baking Blend would be easier to measure out. Since the Sweet Leaf powdered stevia is so concentrated, it may be difficult to measure out the right amount for the right amount of sweetness (especially for the crust, which doesn’t need a lot of sweetener). If you use the Truvia Baking Blend, you’ll need 4 1/2 tsp for the crust and 1/2 cup + 2 tbsp for the filling. For the filling, run the sweetener through a blender or food processor first to make it a powdered consistency – this will ensure a smoother texture in your cheesecake.
Maya, OMG this was soooo delicious! My hubby was so impressed he said we need to keep it around all the time…I was thinking I need to make it more often so I can perfect it (wink, wink). I did buy a sugar free raspberry jam for the topping because I couldn’t “find” your recipe, then I read the entire recipe all the way through and VIOLA there it was. I’ll make that one next time.
Although excellent sources of fat, nuts add up quickly in protein and carbs, and are often inflammatory. Snack on fattier nuts such as macadamia nuts and pecans, but limit those high in inflammatory omega-6s, like peanuts and sunflower seeds. Only use nut flours (almond, coconut) in moderation, as they are packed with protein. To stay in ketosis, limit high-carb nuts like cashews, pistachios and chestnuts, and avoid most beans.
I know it may be challenging to follow a healthy low-carb diet, especially if you are new to it. I hope this comprehensive list of keto-friendly foods will help you make the right choices, whether your goal is to lose weight or manage a health condition such as type 2 diabetes, insulin resistance, Parkinson’s, Alzheimer’s, epilepsy and even cancer.
First, a little background: Eric Westman, MD, director of the Duke Lifestyle Medical Clinic, explained to Health in a previous interview that in order to successfully follow the keto diet, you need to eat moderate amounts of protein, reduce your carb intake, and increase fats. When you reduce your carb consumption, your body turns to stored fat as its new fuel source—a process called ketosis. To stay in ketosis, followers of the keto diet must limit their carbs to 50 grams a day, Dr. Westman says.
Once you click the “Add to Cart” button that is right above, you will be taken to the secure checkout page. Just enter your information and then you will be given an instant access to the entire 3-Week Ketogenic Diet. You can view all the materials, the list, and the guides right on your computer, tablet, or smart phone. You could also download everything and print out as many copies as you would like. 
Although rhubarb is a vegetable, it is culinary fruit. The plant's leaf stalks are the only edible part noted for their tart and slightly sweet taste. Rhubarb complements strawberries well in desserts but there are many other ways to use this low-carb keto diet fruit. Studies show that rhubarb has powerful healing properties with evidence that it can even fight sepsis [6].
Peanuts are technically a legume, not a nut. However, I find them to be a delicious keto snack, especially peanut butter. Peanut butter is one of the easiest things for me to overconsume, personally. The carb count of peanuts is on the higher end, so it’s important to watch the serving size if your goal is to stick to keto. My suggestion is to always measure out a serving of peanuts or peanut butter before consuming.
Thank you, Erica. Sorry, mascarpone won’t work in a baked cheesecake – it melts into a butter-like consistency when heated. Also, just so you know, mascarpone does not have 0 carbs. Manufacturers get away with writing 0 because they can round down if it’s less than 1 gram per serving. Mascarpone has 0.3 grams carbs per tablespoon, and cream cheese has 0.8 grams per tablespoon.
Overall, nuts can be an amazing addition to a healthy diet and can be a convenient snack, helping you stay full for longer periods of time and providing you with essential micronutrients. Because of their caloric density, they should be consumed in moderation and properly measured, and if you notice that they’re stalling you, you might want to limit them for a while.
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!
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.
The next time you need to change up your keto breakfast ideas, give this recipe a try. It’s so simple to make and is also extremely versatile. Easily change the creamy, tangy flavor by adding different extracts, spices like cinnamon or a few berries blended in. Make one large batch and divide them into different flavors, serve on its own, or top your favorite keto pancakes with it. 

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!
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.
Nuts are high in polyunsaturated fats (often abbreviated to PUFAs). For example, 100 grams of macadamia nuts have 206 mg omega-3 fatty acids and 1296 mg omega-6 fatty acids. Polyunsaturated fats can easily be damaged by heat and once those damaged fats are ingested by us, there’s a chance that it can cause oxidative damage (especially to DNA) in our bodies. 

How can you promise that when everything seems to need to be handmade? That is either a major time commitment, shopping, prepping, cooking, cleaning, or the most basic-bland thing ever. This would all be very good for me, but I don’t see how it is feasibly sustainable. Everyone seems to say things like ‘oh it only takes an hour’. All I can think is, wow you have an hour for this every meal? That and I live by myself and fresh food goes bad quickly, that gets really expensive really quickly or requires that you go to the store every other day. I really want to do this long term, but please, how is it realistically possible? I don’t want every meal to mean that I have to clean a pot, a pan, 2 knives, a stirring spoon, a cutting board, etc etc.
Thank you, Ariana! Are you referring to concentrated pure monk fruit powder, OR powdered monk fruit blend (which has monk fruit and erythritol in the ingredients)? If it’s concentrated powder, it can vary due to the concentration but would be a lot less. If it’s a blend, the amount would be similar but just a little less – just use scant measuring cups.
Roasted nuts and seeds are a great addition to your ketogenic diet and will help you get to your weight loss goals without having to starve yourself. All you have to do is be careful not to eat too much and measure your doses as this particular type of diet is easy to overeat. Once you have that under control, you are well on your way to the body of your dreams. Happy dieting!
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.
There are a few factors that can contribute to falling. Make sure you use a low speed when beating in the eggs, lemon juice, and vanilla, and for the eggs do them one at a time. Too much air in the batter can cause the cheesecake to fall at the end. You can also reduce the chances of falling by bringing all the ingredients to room temperature before you start, and baking in a water bath. This isn’t required (and I tend to skip the water bath for convenience), but it can help!
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.
If you were drawn to the ketogenic diet because you were promised copious amounts of cheese,  no one would blame you. Cheese is delicious. However, “I’m on keto” does not mean you have carte blanche to eat three mozzarella cheese sticks plus a couple bites of cheddar followed by some shredded cheese eaten out of the bag in front of your fridge at midnight. It’s easy to fall into the trap of foods that are technically keto, but not good for optimizing your overall health. Like the aforementioned cheese. (And if you’re following the Bulletproof Diet or just want to feel like the most kickass version of yourself, it’s highly recommended to avoid cheese — more on that shortly.) 

Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough.
Stock up: Jet.com's new City Grocery service (available in select markets) makes it easy to ensure you always have keto-friendly veggies in the fridge. We love their delivery scheduling tool; simply fill your cart, then decide which day and timeframe you'd like your groceries delivered. One of our faves: Urban Roots Green Squash Veggie Noodles are great for whipping up low-carb "pasta" dishes.
Nuts are a great source of fat, and can be a great keto snack. However, it is easy to go overboard. Most nuts are calorically dense, so they can be easy to over-consume. On more than one occasion, I have found myself sitting next to the jar of nuts and “just having a few more”. Before I was aware, I had probably consumed 800 extra calories of nuts! Depending on your goals, consuming nuts in excess can hinder your progress. That’s not to say that nuts are off limits, though. Instead, portion out single servings beforehand. Avoid sitting down with the entire container. This goes for every other snack, but I feel that nuts are one of the easiest things to overeat.

Many people choose ketoproof coffee or tea in the morning to ramp up energy with added fats. While it is a great thing, it’s also important to consume flavored beverages in moderation. This is amplified when it comes to caffeine as too much will lead to weight loss stalls; try to limit yourself to a maximum of 2 cups of caffeinated beverages a day.
Studies have shown intake of polyunsaturated fats, fiber, magnesium, and L-arginine found, all of which are found in nuts, may help reduce the risk of type 2 diabetes, heart disease death, and some inflammation markers in the body. In addition, nuts provide antioxidants that are protective for the body, so this is mostly a concern if you’re eating them in large amounts daily.
There are quite a few flours out there made from nuts and seeds that can be used to substitute wheat flour. Gravies, sauces, low carb baked goods… it’s absolutely insane how creative people have gotten with low carb flours. Breads, cookies, you name it. I would recommend sticking to whole foods and wait to venture into baked goods territory. Get comfortable with what you can and can’t eat, get into ketosis, and then start experimenting with ketofied versions of your favorite foods.
When I first started making homemade, low-carb yogurt, it really surprised me that you can use yogurt to make yogurt! Just add some yogurt to the milk and the magic will happen! Once the yogurt is made, strain through a cloth to achieve thick, Greek-style creamy goodness that you can eat straight or serve with some fruit for a healthy and delicious breakfast.

I just made this for a birthday celebration. Absolutely fantastic! I had fresh limes and substituted for the lemon juice. It was so creamy and delicious 🙂 Even the sugar lovers were surprised at how great it was, couldn’t tell it was low carb. The next time I make this, it will get a topping of sweetened (Swerve confectioners) sour cream with zest mixed in. I can’t thank you enough for this recipe!
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.
Hi Sofia, Happy upcoming birthday to your husband! Carbs and sugar are not the same thing. All sugar is carbs but not all carbs are sugar. We care about both on low carb and keto diets, but sugar is worse. Net carbs are total carbs minus fiber and sugar alcohols. Sugar is part of those net carbs, but is listed separately because some people want to know that separately. Hope you both like the cheesecake!
One of the foods that people must completely eliminate while adhering to ketogenic diets is fruit juice. This is because fruit juices are a concentrated source of carbohydrates and sugar, and some may have added sugars. If you think there's already a lot of sugar in that mango or apple, don't even consider going near most commercially produced juices.
I make my own coconut milk yogurt. Easy, bring to a boil, add plain gelatin, let cool down to add culture (I use a small tub of Coyo plain), place in a an electric yogurt maker for 12 hours. When removing from maker I add stevia to sweeten, then put in jars into the fridge. It thickens up nice, like greek yogurt. Much cheaper than the store bought Coyo.

This was my first time ever making cheesecake, so I was intimidated by the idea of making one without traditional ingredients for crust..etc. However, this recipe was extremely simple to follow and the ingredients weren’t hard to find. I followed each step to a T and my cheesecake came out perfectly! It tasted delicious and I cant wait to let everyone, (including non keto eaters) taste this perfect recipe! I’ll be saving this recipe forever!!


Avoid adding high-glycemic sweeteners to either food and 5 ounces of both plain Greek yogurt and cottage cheese will have about 5 grams of carbs. Cottage cheese packs the stronger protein punch with 18 grams compared to 11 grams of protein in the yogurt (49, 50).  Because these are higher in protein and lower in fat they are not technically ketogenic foods and you must be careful not to over consume these.  As with any dairy, choose yogurt and cottage cheese sourced from grass-fed cows for maximum nutrition.
Being rich in healthy oils makes these nuts particularly good for cardiovascular health [12]. Studies on macadamia oil show that it reduces inflammation and shrinks the size of fat cells [13]. This is helpful for people with obesity as inflammation and enlarged fat cells both make the disorder difficult to manage. Besides a perfect macros profile, macadamia nuts are also a good source of B vitamins, iron, manganese, and zinc.
While I see your point with regards to animal suffering (which is an ongoing issue), this doesn't have to be the case and on the contrary, people are more and more interested in meat from ethical sources. Watching a TED talk may be an eye opener but we should all do some research on human evolution. Your comment is biased because it only looks at one side of the argument (not to mention that some points are totally wrong, such as comparing human digestion to elephants??)
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.

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.
Maybe you remember that some years back, cottage cheese was a staple in everyone’s low-fat diet. If you could get past the texture, you probably purchased a 6 pack and forced yourself to swallow it down mid-day because you thought it was the secret to making those love handles disappear. I’m not saying you were wrong—but you weren’t completely right.
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 🙁
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