So that spoon you are using looks rather large, I’m not sure I have one that large, much less 6 of them. Yo do hang them individually, right? Also I’m not sure I’ll have the counter space or cups to do 6 separately… am I understanding this right? Are there other ideas for the hanging part? Have you tried any taco shell molds or the racks? Just curious if these would work also?
Spices have carbs in them, so make sure you are adding them to your counts. Sea salt is preferred over table salt, as it is usually mixed with powdered dextrose. Most pre-made spice mixes will have sugars added to them, so make sure you read the nutrition label beforehand to make sure you know what’s inside. If you have the choice, never include added sugar into your spice blends or food.
Maca is a kind of turnip from Peru. It is nicknamed “nature’s Viagra” for its libido boosting properties. Although it contains 60% NET carbs you only need a teaspoonful to give you a sweet tasting boost. A few grams of this superfood won’t take you out of ketosis. It’s adaptogenic, meaning it will boost your body, mind and mojo in multiple ways. Aloe Vera is a species of cactus related to the lily flower. It is antimicrobial, antibacterial and antifungal. It heals the gut and is used to successfully reduce the effects of radiation and stabilize cancerous tumors. It is a bit slimy to eat but can be added to salads and shakes and has zero carbs. This is a superhero in the plant kingdom and its zero carb status makes it perfect for keto.

These pancakes do not turn out firm enough for you to be able to flip them in the air, but that is exactly what makes them so incredibly soft, fragile, meltable inside your mouth, etc. At this point, for some reason, I can’t help but hear Debra Morgan from the Dexter series using the f-word like a hundred times to compliment on the softness of the pancakes.
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.
In America, most full-fat yogurts have 4 to 5 percent fat. (Think of your standard full-fat Fage.) Liberté Méditerranée has almost twice as much, an increase in fat so flagrantly lush that you might as well call it fridge-temperature ice cream. For years, I searched for an American equivalent, which actually took much longer than expected. Decades of dubious low-fat trends have pushed dairy fat to the margins of our culture. It was only last year, with the ascendancy of keto — a trendy high-fat, low carb diet — that high-fat yogurts debuted on our shelves as something between a health food product and a treat.
Any of these sweeteners can help you stick with your ketogenic diet, keep your carbohydrates and sugars low and still obtain your sweet fix. Many are indigestible, which means they don't become carbohydrates at all, and your body just excretes them as waste. Just make sure that if you opt to use fruit powders like lucuma and monk fruit powder, no extra sugars have been added.

Avoid meat with condiments. Because, even if you’re enjoying a 4th of July barbecue with grass-fed burgers, a dollop of ketchup might be all it takes to kick you out of ketosis. (Depending on many factors, you may need to limit your total net carbs to 25-50 grams per day to stay in ketosis.) So, enhance your meats with natural spices and herbs instead.


When you have too much bad bacteria in your gut, you’ll usually suffer from uncomfortable digestive issues and other irritating symptoms such as bloating, constipation, candida overgrowth and bladder infections. To combat these unwanted side effects, rebalancing your gut bacteria levels is necessary so that you have a healthy mix of good and bad bacteria.
Consuming a higher amount of fat is important on a ketogenic diet, and getting a variety of different fats is recommended.  I often get asked about potential snacks that someone can consume on the go.  As a source of primarily unsaturated (polyunsaturated and monounsaturated) fats, nuts and seeds can be a great choice to include in your daily menu.
They also often have specific beneficial properties and are used traditionally both medicinally and in cooking. Cinnamon for example lowers blood sugar and suppresses appetite and protects against disease. Ginger is another potent herb which is an antioxidant and is anti-inflammatory. Capsaicin from hot peppers speeds up fat metabolism and reduces inflammation. Parsley is popular herb which removes heavy metals from the body and is packed with vitamins. Rosemary reduces inflammation in the brain treating headaches and boosting mental energy. Herbs and spices add color, flavor and novelty to keto meals. You can make the same dish taste totally different by adding a few fresh herbs.
Hi Stephanie, Unfortunately coconut flour doesn’t work as a 1:1 replacement for almond flour, due to it’s moisture absorbing properties. So, you’d need a different crust if you want to use coconut flour. You could use the crust from my pina colada cheesecake cupcakes instead – just follow the instructions from that recipe for the crust, but press into the springform pan instead of cupcake liners. From there you can follow this regular cheesecake recipe the same way as written. Hope that helps!
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.

Keep in mind that, although there are plenty of keto-friendly fruit options out there, consumption of fruit on the keto diet should still be limited. Even on a modified keto diet, it’s recommended to aim for around 30–50 grams of net carbs per day to maintain ketosis and maximize results. Even one or two servings of these low-carb fruits can knock out a good chunk of your daily carb allotment in one shot, effectively kicking you out ketosis.
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.
Certain types of dairy can be enjoyed on the keto diet! Butter, cheese, full fat yogurts and heavy cream – this is not your typical diet fare! When eating dairy, you will generally want to choose ingredients that have a lower amount of lactose. Lactose is a sugar that will spike your blood sugar. You will want to stay away from milk, as it is full of lactose (aka sugar)! And of course, if you have lactose intolerance you should avoid dairy altogether.
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.
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!
If you have a cow’s milk intolerance, you might find goat’s milk can be a good replacement as it is much easier to digest and won’t upset your system. This is a great recipe if you fancy trying goat’s milk yogurt and it can be used in all the ways you would use other yogurts. You will find that this one is rather thin, so if you like your yogurt thicker, strain the mixture through a cloth and the result will be much better.
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.
Nutrition – If you eat nuts and seeds daily, you minimize your risk of nutrient deficiencies. These foods are, as already explained, nutritional powerhouses. Fat makes up a big portion of the macros in nuts, with most having over 70% of fat per measure of weight. The quality of the fats in nuts is also worth noting as most a rich in monounsaturated fatty acids [2].
Hi! Let me start by saying THANK YOU!!! This cheesecake is beyond my expectations! I have made two so far, keeping the portions in my freezer. It is now a staple in my house. So, was going to bake this morning, but I don’t have enough erythritol to make the cake filling. Panic set in, I just went to 3 local stores (one being a health food) can’t find it. I ordered it from Amazon (great price) but it won’t be here until the end of Sept. I can’t make it that long ;-). However, i have liquid Stevia but can’t figure out how or if I can convert the 1 1/4 c of eryth. needed. Can you advice me? Thank you!!
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.

Legit Halleluj! Made this perfect my 1st attempt & every multiple times following. Also my 1st attempt ever at cheesecake. I think I made it 6 times during recent holidays. Helped me stay on keto during that time!!! Though I still hope to one day find a lower to zero carb cream cheese. One time I swapped cream cheese for Neufchatel cheese as it has fewer carbs (& less fat) but tasted nearly identical. Also, I sub crust to all pecan instead (just ground up raw pecans, butter & erythritol), I’ll have to try to remake one time with your almond crust, if we can pry away from the pecan! **Thank you for your fabulous recipe!!** (I use organic & grass-fed ingredients whenever I can, so it’s always such a bummer when a new recipe doesn’t knock outta the park. But this one does.)
You can cut the carb count in half since some of the sugars are consumed by active cultures. The number of carbs and sugar on the label do not take the fermentation process into account. To be absolutely sure that yogurt (in general or a new brand you’d like to try) isn’t affecting your attempts to stay in ketosis, you’ll need to monitor your ketone levels when you eat yogurt at first.
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.

All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).
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!
Likely the most informative “health email” that I have EVER received. So informative. Thank you for your generosity Dr. Jockers. You are an amazing doctor. I have been battling Ulcerative Colitis for 10 years and I always say that most doctors lack the most important “doctor quality” of all . . . compassion. However, Dr. Jockers, you are full of compassion. Thank you for the summit and this follow up email. I wish you peace, love and happiness.
Just one area of concern for your Australian readers is advocating consumption of palm oil- 87% of world consumption is sourced by our nearby neighbours via deforestation in Malaysia and Indonesia- the equivalent 0f 300 football fields is cleared every hour. The near extinct Sumatran Orangutan will be forever in your debt if it is removed from the list.

“The problem with the stated carbohydrate content on the packages of fermented food products arises because the government makes manufacturers count the carbohydrates of food “by difference.” That means they measure everything else including water and ash and fats and proteins. Then “by difference,” they assume everything else is carbohydrate. This works quite well for most foods including milk. However, to make yogurt, buttermilk and kefir, the milk is inoculated with the lactic acid bacteria. These bacteria use up almost all the milk sugar called “lactose” and convert it into lactic acid. It is this lactic acid which curds the milk and gives the taste to the product. Since these bacteria have “eaten” most of the milk sugar by the time you buy it (or make it yourself.) At the time you eat it, how can there be much carbohydrate left? It is the lactic acid which is counted as carbohydrate. Therefore, you can eat up to a half cup of plain yogurt, buttermilk, or kefir and only count 2 grams of carbohydrates (Dr. Goldberg has measured this in his own laboratory.) One cup will contain about 4 grams of carbohydrates. Daily consumption colonizes the intestine with these bacteria to handle small amounts of lactose in yogurt (or even sugar-free ice cream later.) “
One of the fattiest nuts out there; because of their high content of monounsaturated fats, macadamia nuts are beneficial for cardiovascular health. As other nuts, they contain a lot of micronutrients, such as magnesium, calcium, copper, vitamin B6. Because of their high caloric content, you need to be particularly careful with properly measuring portion sizes.
Instead of getting that store-bought can of frosting that’s filled with sugar, food coloring, and trans fats, make your own! Cream cheese and butter come together perfectly to create a rich and creamy frosting that makes all of your cakes taste better. If you want an example of a great cream cheese frosting (with added fruit compote), check out our Low Carb Spice Cakes with Cream Cheese Frosting.

Convenience is a huge component to maintaining your ketosis and a low will power ketogenic diet. This is the main reason Perfect Keto created a pure MCT Oil Powder, for a premium source of healthy quick fats, you can carry around. It’s so important to not find yourself in the situation where you hit the panic button and reach for something terrible for your diet, just because it’s your only option at the moment. Read more on why MCT supplements are crucial here, but for now, back to the nuts.
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.
Rounding errors are common for cream cheese. Most nutrition labels, including products at the store, round up or down to the nearest whole amount of carbs, but the serving is only an ounce. Since this sugar-free cheesecake recipe calls for 32 ounces of cream cheese, rounding up adds up to a big difference! The nutrition information on the recipe card uses the exact carb count directly from the USDA National Nutrient Database, which is most accurate. If you want to see those values for all low carb foods, and see the values used to calculate my nutrition labels, you can find the full low carb & keto food list here.
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.
You can receive the FULL benefit of the 3-Week Ketogenic Diet without adding any exercise during the 3-weeks you'll be following the plan. If you choose to incorporate at least an hour of metabolic exercise during the week using my personal-trainer guided exercise videos, you'll see up to THREE times the results. Exercise contributes to hormonal balance, blood sugar stability, and lean muscle growth.
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.
There’s actually a name for that way of eating: dirty keto. Instead of focusing on healthy fats like avocado and olive oil, it essentially allows for anything that fits within your daily allotment of carbs (usually around 20-50 grams). If the below foods are part of your ketogenic diet, then you’re not eating as clean as you think — and you’re definitely not eating Bulletproof. Keep reading to see which foods you should get rid of — and why.
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.
Before I let you enjoy this quick and simple (but not just “another-one-out-there”) recipe, I’d like to point out that using full-fat Greek yogurt is important. Xanthan gum, on the other hand, can be an optional ingredient, but I do recommend using it. That way you higher the chances for the fluffy pancakes to gain just the right amount of firmness. 

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.

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.
Hi Maya. Thanks for your yummy sounding recipes! I have Virtue brand granulated monk fruit with erythritol sweetener. Since the recipe calls for powdered sweetener, can I assume the Swerve conversion is what you’re going by? My sweetener is four times as sweet as sugar, so since Swerve measures 1 to 1, that the recipe would use 1 1/4 cup of real sugar, so I’ll need to divide that amount by 4, then try to make it into powder. Does that sound right? Thanks in advance!

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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