So this means you don’t need to go around drizzling bacon fat on everything you eat. You definitely can if you have a burning desire to do so and it fits into your macros… but it’s not at all necessary. It’s actually pretty easy to get adequate amounts of fat in your diet without going out of your way to do so. Contrary to popular belief, fat bombs, bulletproof coffee and the like are not fundamental for a ketogenic diet. They can be nice treats or occasional meal replacements if you like them, but they are often calorie bombs you don’t need in addition to balanced keto meals. While you certainly want to eat fat on the keto diet, calories still matter.
Thanks for sharing! First time making cheesecake – I’m actually new to liking cheesecake. Could be because I’m pregnant and my tastebuds have changed. But I’ve been craving it lately, and I am on a strict low carb diet. This is perfect! I didn’t have raspberries, so I tried a slice this afternoon w/natural PB. Delicious! Also, I think the crust could be a great low carb crust for other desserts, like chocolate cream pie! (Hint, Hint)
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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.
Thanks for your question. Yes, millet and quinoa are seeds; however, they are much higher in carbs than the seeds discussed in the article. Depending on your carb tolerance and goals, you might be able to include them in your diet in small amounts. But it's my understanding that they wouldn't provide any additional benefit for gut health beyond what the lower-carb seeds and nuts do -- in fact, I'd argue that nuts and seeds would be more beneficial. Most of the carbs in millet and quinoa are digested and absorbed in the small intestine, which wouldn't have any effect on the microbiome. By contrast, most of the carbs in the seeds and nuts I recommend in the article are mainly fiber, including soluble fiber, which does promote gut health. I hope that helps! - Franziska
However, most nuts also contain antioxidants that protect against linoleic acid oxidation, so considering the small amount of nuts most people eat, this is probably not a huge problem for you to worry about. And if you are worried, then dehydrating soaked nuts at low temperatures can be useful in reducing the possibility of PUFA damage along with the levels of phytic acids in nuts.
DO avoid fast food. I understand sometimes it might be the only option, but if you aren’t desperate don’t eat it.  I have found it doesn’t even taste good anymore. Even though you can get bunless burgers at McDonald’s or wherever, fast food just isn’t healthy. It is full of chemicals and preservatives and they usually don’t even use real cheese and the meat often has fillers. Even the salads could have hidden sugars. 

Be aware of the effects of nightshades on your body; while they are permitted in ketosis, they cause inflammatory diseases like rheumatoid arthritis in sensitive people. Nightshades include tomatoes, tomatillos, peppers, okra, and eggplant. For a Bulletproof ketosis, also limit onions and garlic, which tend to be moldy and can disrupt your alpha brain waves. Plus, lightly cook any oxalate-heavy cruciferous and leafy greens.[1]
Peak, a Portland, Oregon-based keto yogurt brand, has gone one step further, producing a vanilla yogurt with 16 percent fat and a plain variety with 17 percent. I was not able to find Peak in stores, but the company was gracious enough to ship me a case in dry ice. During the week it took to arrive, I found myself libidinous for the lipidinous good stuff. Would it really taste as good as my long-lost Liberté?

Because the body turns the fat into energy after its carbohydrate stores are depleted, the ketogenic diet has potential weight loss benefits. Research has shown that fats and proteins are the most satiating, while carbohydrates are the least. Because you feel full longer after eating fats and proteins, you reduce the number of calories you eat overall.
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.
Over the past several decades, research on low-fat diets has evolved. Since releasing its infamous review, Time has released follow-up articles that suggest cholesterol and fat may not be as bad as originally thought. The recent popularity of high-fat diets, such as the ketogenic diet, have helped this long-despised macronutrient gain some positive traction. Still, there exist many myths and misconceptions around the ketogenic diet.
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.
If you’ve never heard of rhubarb, it might be time to broaden your palate. Rhubarb tastes tart, and you can enjoy it raw, roasted, or puréed in a small, low-carb smoothie or moderate portion of sauce. A ½-cup serving contains about 1.7 g of net carbs and only about 13 calories. Rhubarb also has 176 mg of potassium (3.7 percent DV), 62 international units (IU) of vitamin A (1.2 percent DV), 4.9 mg of vitamin C (8.2 percent DV), and 52 mg of calcium (5.2 percent DV). Just remember to remove the leaves before eating, as they can be toxic in large amounts.
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.

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.
Because the body turns the fat into energy after its carbohydrate stores are depleted, the ketogenic diet has potential weight loss benefits. Research has shown that fats and proteins are the most satiating, while carbohydrates are the least. Because you feel full longer after eating fats and proteins, you reduce the number of calories you eat overall.

Watermelon is a staple summer fruit and another low-carb way to help satisfy your sweet tooth on keto. Each ½ cup of diced watermelon has 5.4 g of net carbs. It’s also an acceptable choice when dieting because of its high water content. The ½ cup serving size of watermelon has about 23 calories and 4.7 g of sugar. This juicy fruit also offers 432 IU of vitamin A, which is 8.6 percent of the DV.


But if your friends have gone #keto and you're curious about what that exactly entails, the basic premise is fairly simple. The diet focuses on eating mostly fat, limited amounts of protein, and almost no carbs at all. The "do" list includes: meat, seafood, eggs, vegetables that grow above ground, nuts and seeds, fats and oils, and some dairy products. In terms of drinks, most keto diet guides advise people to stick to water and skip diet soda, even though it's artificially sweetened. (No Diet Coke — sorry!)


Best thing to do for your cheesecake not to crack. Turn off the oven just when it’s still almost slight done. turn off the heat and leave in the oven for an hour. But DO NOT open the door at all. The residual heat will cook the rest and you won’t run the risk of overcooking and it’ll cool at the same time. Then take out of the oven to cool completely and refrigerate. I love cheesecake and keto cheesecake is just as good and satisfies the cravings.

The ketogenic diet is super popular these days, but following it can be challenging. The plan requires a lot of diligence, as eating too many carbohydrates can knock you out of fat-burning mode, also known as ketosis. Keto dieters eat large amounts of fat, a moderate amount of protein, and only 20-30 grams of carbohydrates per day—or about half a medium bagel—to maintain ketosis.

Like all fads, it eventually passed, but not before reintroducing fat to the American diet. The post-Atkins decade saw the rise of good fats, a nonscientific subclass of fats that includes the unsaturated fats in avocado, fish, and coconut oil. More recently, the keto diet has come to reclaim even saturated fats. Adherents strive to keep their bodies in ketosis by eating a specific balance of macronutrients, or macros, made up of mostly fats, some protein, and very few carbs. To hit these macro goals, some go as far as dumping pats of grass-fed butter into their coffee.
Nuts should not be one of your major sources of fat in the diet. This is because they contain carbohydrates as well as phytic acid (are a pretty high in calories). Phytic acid absorbs essential dietary minerals such as magnesium which is essential for the utilization of vitamin D among many others. In moderation however, similar to cheese nuts are acceptable as part of your keto diet plan, taken as a snack, for instance. To avoid the phytic acid, you could soak or sprout your nuts but for most people on a ketogenic diet it’s not worth the effort due to the fact it a very small part of their daily intake.
Hi Kelley, The spoon is just a regular-sized cooking utensil. Sometimes you can fit two taco shells on one – just not on top of each other, side by side only. You can also use virtually any utensils that you have with a round handle. The shells harden fairly quickly, so you can even set them on your kitchen table to harden. Taco molds or racks might also work, you’d just need something where you can place or hang them upside down.

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.


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!
The problem with some meats when you’re on Keto is that they are too lean. That means, even though it’s low in carbs, some meat has too much protein and not enough fat. That doesn’t mean you can’t have those meats. It just means you’ll need to be careful not to go over your protein macro. And if there isn’t enough fat in the meat you eat, then you will want to pick up some extra, healthy fat somewhere else.
In 2018, sales of whole milk and whole-fat yogurt have increased by 1.6 percent and 11.6 percent, respectively, as fat-free yogurt has decreased by 10.9 percent. This shift in taste has birthed a slew of high-fat yogurts. Siggi’s 9 percent Triple Cream first came to market in 2017; it is now available nationwide in markets like Whole Foods, which is where I bought mine.

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.


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.
So, how do we ensure enough super-plant based nutrition on keto? Fortunately there are loads of low carb vegetables and keto friendly fruit you can choose from! Let’s start with low carb vegetables - specifically the green ones! The green color in plants is called chlorophyll. Plants use chlorophyll to capture sunlight and turn it into energy. Chlorophyll protects the body from cancer and cleanses the liver. Amazingly, our bodies can also use chlorophyll inside our mitochondria. This is why green juices, made fresh or from powders, give us a rapid natural energy boost. Green leafy plants like Kale, Spinach and Collard Greens reduce the risk of cancer and many other diseases. Make sure you eat your greens on keto!
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.

According to many keto experts, the best fruits to eat on the keto diet are low-sugar and low-carb berries like raspberries, blackberries, and blueberries, while some fruits to absolutely avoid include pineapple, mangoes, and oranges. The overall consensus? Fruit should be eaten in moderation and according to their net carbs, which you can find more in-depth info on here.
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.
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.
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.)
Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, all the dairy products, milk is difficult to digest, as it lacks the "good" bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs. Lastly, farmers in the United States use genetically engineered bovine growth hormone (rBGH). rBGH is injected to dairy cows to increase milk production. Opt for full-fat dairy labeled “NO rBGH”.

These keto nuts are one of the best sources of vitamin E, niacin, folate, magnesium, and choline. All of these nutrients are lacking in our diets, especially choline, a vitamin-like essential nutrient. You need choline to keep your liver and brain healthy [8]. Choline is also the precursor to acetylcholine [9] – a neurotransmitter important for muscle functioning among other things.
Hi Kathryn, Erythritol works differently than sorbitol. Erythritol gets absorbed in the small intestine but poorly metabolized. Sorbitol does not get absorbed and passes to the large intestine where it causes stomach discomfort and gastrointestinal issues. So, most people don’t have that issue with erythritol. Monk fruit would not increase net carbs so you could use either one, but the powdered version does have erythritol in it also.

Rami co-founded Tasteaholics with Vicky at the start of 2015 to master the art of creating extremely delicious food while researching the truth behind nutrition, dieting and overall health. You can usually find him marketing, coding or coming up with the next crazy idea because he can't sit still for too long. His top read is The 4-Hour Workweek and he loves listening to Infected Mushroom in his spare time.
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.
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.”

The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.


Other popular citrus fruits, like oranges, grapefruit and tangerines, have higher sugar content. Oranges, for example, have about 17 grams of sugar and 21.3 grams of total carbs in each fruit. While this doesn't mean you can't have a small piece of fruit like this on occasion, too much will easily knock you out of ketosis and interfere with your ketogenic diet.
Hi Viola, Sorry you had issues with the cheesecake. Did you use the exact same ingredients? Did you check the video? I’d be happy to help troubleshoot if you can point to where it went differently for you. As for cracking, this is likely due to either drastic temperature changes or over-baking. Check the tips in the post above. Finally, instructions for the raspberry sauce are in the recipe notes on the recipe card.
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.

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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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