Keto Flourless Chocolate Cake
You probably already have everything you need to make this dense and fudgy dessert recipe. The eggs and ghee give this keto cake a rich and dense texture, as well as a solid supply of healthy fats to complement a lighter meal.
For an extra kick, spice up this low-carb recipe a bit with some chili powder and lime. This tasty recipe from Low Carb Yum is just 3 net carbs per serving.
These tender chocolate cupcakes from Thats Low Carb?! use a base of coconut flour and cocoa powder, then topped with a fluffy sugar-free frosting.
This keto recipe tastes so rich, you wont believe theyre just 5 net carbs apiece.
List Of Foods You Can’t Eat On The Keto Diet:
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Honey, syrup or sugar in any form
- Chips and crackers
- Baked goods including gluten-free baked goods
Don’t get too discouraged. Dietitians Stone and Laura Dority, M.S., R.D., L.D., with Keto Knowledge LLC, say that no foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs. Generally, you should stay under 20-40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates ,” says Stone.
Dority adds, “Individuals who are really active can eat more carbs than someone who is sedentary.”
Sweet Keto Snacks Video
Heres the video where I talk you through some of my go to sweet keto snacks. Hit play below or .
Disclaimer this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
Disclosure this post contains affiliate links.
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Think Keto Protein Bar Chocolate Peanut Butter Pie
This chocolate bar tastes just like a Reese’s egg if you can believe it! Each bar contains 10 grams of protein, 2 grams of sugar, and just 4 grams of net carbs. Don’t wait too long to pick a box of these up, these think! bars are often gone the moment they’re placed on the shelves.
Per serving: 180 calories, 14g fat, 4g net carbs, 10g protein
Available at: Kroger
Prevent Vitamin A Deficiency
Vitamin A plays a very important role in our body. And, the deficiency of vitamin A essential nutrients can cause many health issues. Nowadays, its a major public health issue in many developing countries. Its deficiency can cause both temporary and permanent damages to the eyes and even leads to blindness. Also, it can suppress the immune system and increase mortality, especially in children pregnant and lactating ladies.
These potatoes are an excellent source of highly absorbable beta carotene that your body can easily convert into the vitamin A. Intensity of yellow and oranges sweet potatoes may directly be linked to their beta carotene amount.
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How Do You Satisfy Sweet Cravings On A Low
Because of the high fat, protein, and fibre content of some nuts, they can help fight sugar cravings. Keto nuts include hazelnuts, macadamia, pecans, walnuts, and brazil nuts. These nuts contain natural sugar. You can also make your own nut butter from any of these nuts to use as a handy go to snack.
Chocolate Peanut Butter Fat Bombs
Image: Divas Can Cook
Far from greasy artery cloggers, keto fat bombs are made with healthy fats such as coconut oil or avocado oil with a carb-protein-fat ratio that fits nicely within a keto diet plan.
These peanut butter fat bombs are great for holding you over between meals, and you really only need one or two to satisfy that sweet craving. Just be sure to keep them in the fridge as they melt easily in room temperature.
Also Check: Can You Eat Fried Foods On Keto
Will Eating Sweet Potatoes Kick You Out Of Ketosis
If you consume too many carbs at the same time when following a ketogenic diet, your body can revert to using glucose for energy instead of fats, thereby throwing you out of ketosis. This is why many high-carb foods are to be avoided on keto diets. Including sweet potatoes.
Even though you need to eat less than 30 grams of carbs per day to stay in keto, that doesnt mean you can eat them all in one meal. Eating too many carbs at the same time can easily kick you out of ketosis .
The number of carbs needed to do this depends on the person and how long youve been doing keto. And since sweet potatoes are naturally very low in fat, we recommend adding some sources of fat to improve this ratio.
Eating small portions of sweet potatoes with high-fat foods like cheese, sour cream, avocado, and adding a good amount of coconut oil or butter to cooking, can improve your chances of staying in ketosis.
The effect of the high-carb meal that can kick you out of ketosis is pretty immediate and will happen on the same day. And because of the blood sugar spike after the meal, it is common for people to experience an intense sugar crush afterward .
Ratio Of Wet To Dry Ingredients
People often ask if they can replace a liquid sweetener with a granulated one, or vice versa. Another common question is wanting to replace a granulated sweetener, like erythritol, with a very concentrated one, like pure stevia. The answer is usually no.
The problem with these swaps is that it alters the ratio between wet and dry ingredients. If that ratio changes, the end result wont have the same texture or consistency. It could fall apart or be too dense. It could be too dry or too wet.
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Do Not Use These Sweeteners On Keto
Now that you know which low-carb sweeteners are Keto-approved, lets quickly go over some sugar substitutes that are best avoided.
The following sweeteners will spike your blood sugar and put you at risk of falling out of ketosis.
Maltodextrin is often found mixed in with low-carb sweeteners. It is highly processed from starchy plants and is best avoided on keto.
#2. Coconut Sugar
Coconut oil and coconut flour are perfectly fine on the Ketogenic diet, but coconut sugar is best avoided. Even though it’s absorbed more slowly than regular sugar, its still sugar and a small amount can still kick you out of ketosis.
#3. Agave Nectar
This sugar substitute is very high in fructose, which has been implicated in causing inflammation and insulin resistance, as well as increasing triglycerides and small dense LDL.
Foods To Eat On A Ketogenic Diet
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The ketogenic diet has become popular.
Studies have found that this very low carb, high fat diet is effective for weight loss, diabetes, and epilepsy .
Still, higher quality research on the diet is still needed to determine its long-term safety and efficacy .
A ketogenic diet typically limits carbs to 20 to 50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
Here are some healthy foods to eat on a ketogenic diet.
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Keto Peanut Butter Cookies
With just four ingredients, these keto peanut butter cookies are so simple. You don’t have to get out the hand mixer, measure out any flour, or do anything complicated for this recipe. Just stir a few pantry-staple ingredients in one bowl, and you’re good to go.
Get our recipe for Keto Peanut Butter Cookies.
Plain Greek Yogurt And Cottage Cheese
Yogurt and cottage cheese are high in protein and calcium-rich. Five ounces of plain Greek yogurt provides just 5 g of carbohydrates and 12 grams of protein. The same amount of cottage cheese also has 5 grams of carbohydrates with 18 grams of protein. Studies have shown that both calcium and protein can reduce appetite and promote fullness. Higher-fat yogurts and cottage cheese help keep you full for longer, and full-fat products would be part of the ketogenic diet.
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Top 5 Best Keto Friendly Sweeteners
Top 5 Best Keto Friendly Sweeteners
Posted 2 years ago
Tony ONeill, PT, DPT, MSc, RDN
The majority of people who follow the Ketogenic diet — or any low-carb diet — find that sugar cravings go away eventually. However, this process takes time and it may feel difficult for you to give up sweets right away.
Especially as a beginner on Keto, you are bound to crave sweets every so often. This is completely normal and shouldnt discourage you!
Luckily, theres a way to stay low carb while still satisfying your sugar cravings.
In this Keto Beginners Series, were going to talk about the best low-carb sweeteners to use on a low-carb diet, and which ones to avoid.
Can You Eat Sweet Potatoes On The Keto Diet
In the sections above, we have mentioned that this vegetable is a nutrient-dense food. For a 100 gram serving of a baked sweet potato, there are 95 calories, 2.11 grams of protein, 0.15 grams of fat, 22 grams of total carbs, out of which 3.5 grams are fiber, and 18.33 grams of net carbs.
Just by looking at the number of net carbs, you can notice that in 100 grams or of a medium potato, you consume almost all the carbs of a strict keto dieters daily allowance. That means that this vegetable is hard to incorporate into a strict keto diet.
Additionally, it is a root vegetable, and most root vegetables are starchy, including this one. Starchy vegetables and most root vegetables are not allowed on a keto or a low-carb diet. This vegetable also has a glycemic index of 63 ± 6, which means that it raises blood sugar fast, and it will easily kick you out of ketosis.
Consuming this vegetable has many health benefits, and it contains many antioxidants. However, it is safe to say that this root vegetable is NOT ketogenic, and you should avoid it if you are on a keto or a low-carb diet. Most of its carbs come from starch, it raises blood sugar quickly, and it contains almost all of a keto dieters carb allowance.
Despite this information, if you are not on a strict keto diet, and maybe you still want to consume this vegetable. If that is the case, make sure that you control the portion size carefully. Otherwise, your blood sugar will rise, and it will kick you out of ketosis fast.
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Super Fudgy Cocoa Brownies
The key to perfectly soft and dense brownies? According to Gnom-Gnom, under-bake them slightly, use room-temperature eggs, and use a sugar alcohol like xylitol to avoid any aftertaste.
This keto brownie bakes into perfect chocolatey bars just waiting for a cool glass of non-dairy milk. Just 1 net carb apiece.
Keto Chocolate Chip Cookies
This classic cookie is a must have recipe! Everyone loves chocolate chip cookies, but especially when they dont affect your waist line. This simple recipe is made with just a few pantry staples including almond flour, sweetener, coconut oil, chocolate chips, milk and vanilla extract.
Also Check: Can You Have Deli Meat On Keto
Almond Flour For Gluten Free Keto Treats
One of the most used flours in keto baking is almond flour. This is essentially ground almonds and it is primarily what I use in my keto dessert recipes.
Almond flour is expensive, but I can usually find it at wholesale stores for a better deal. If you do not have a wholesale store near you, you can find almond flour at almost any grocery store or it can be purchased on Amazon.
You can also make your own almond flour using my tutorial here: How to make almond flour
You will find there are different types of almond flour such as finely ground and blanched. I usually go for finely ground as it has the best texture.
Even though almond flour is more expensive than coconut flourit is much less temperamental and yields more consistent results, especially if it is weighed with a food scale as opposed to using measuring cups.
Complete Keto Diet Food List: What You Can And Cannot Eat If You’re On A Ketogenic Diet
Make eating keto a lot easier with this comprehensive keto diet food listplus learn if it’s the right diet for you.
The ketogenic diet is a high-fat, moderate-protein and very low-carbohydrate diet. Carbohydrates are the body’s preferred source of energy, but on a strict ketogenic diet, less than 5 percent of energy intake is from carbohydrates . The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy, in the absence of circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.
Traditionally, the ketogenic diet was only used in clinical settings to reduce seizures in children with epilepsy. “Now there is a lot of interest in the diet’s effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS , obesity, high cholesterol and cardiovascular disease,” says Emily Stone, M.S., R.D. People also eat keto to lose weight .
Even if you know that you need to eat a very low-carb, high-fat, moderate protein dietit can be confusing to know which foods to eat. Here’s our guide to foods you can eat, foods you should avoid and foods you can sometimes have when you’re following a ketogenic diet.
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Keto Macadamia Nut Blueberry Muffins
Image: Glut 1 Ataxia
What’s a list of keto sweet snacks without the quintessential muffin? While your typical deli version may be full of carbs and sugar, these little handheld muffins made from ground macadamia nuts and sweetened with blueberries are a perfect low-carb alternative.
With a total time of 30 minute to prep and cook, they’re easy to make and even easier to eat. Best of all, they can also be frozen for up to three months.
Stress Loneliness And Depression
Researchers say cravings for sweets happen most when youre either happy or want to be in a better mood.
Thanks to all those feel-good neurochemicals and hormones from sugar, that pint of ice cream may be a form of self-medicating when youre sad, worried, stressed, or lonely.
So being unhappy or anxious may cause you to crave and stress eat carby comfort foods.
But you dont have to give in to your cravings for sugar to feel good.
You can overcome them and feel triumphant.
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Quest Nutrition Pb Cups
Heres some great news for fans of peanut butter flavor: Quest Nutrition is best known for their high-protein products, which are especially popular among gym-goers and other fitness-conscious folks. Their chocolate Peanut Butter cups are also high-protein, but low-carb as well! Theyre made with whey protein, low-carb chocolate, erythritol, natural peanut butter, and other keto-compliant ingredients.
Nutrition: 190 calories | 15g fat | 1g net carbs | 11g protein
Equipment Needed For These Peanut Butter Bars
Nothing fancy is needed.
- I did use a pastry cutter, but you can also use two knives to cut the ingredients in if you prefer. The pastry cutter does make it easier and you can use it for other recipes as well.
- I also like to make these in an 8-inch pan, but it’s a lot easier if you line it with parchment paper if you do that. Comes out very easily that way.
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What Are The Different Types Of Low
Sweeteners, also called sugar substitutes are food additives that are used to provide a sweet taste. They are essential to your keto cake recipes or keto cookies to give them the sweet flavor you expect.
There are three main families of sweeteners:
- Artificial Sweeteners: sweeteners manufactured by chemical synthesis. E.g. Aspartame, Sucralose, Neotame, Saccharin.
- Natural Sweeteners: still manufactured, but instead of being 100% artificial, the main components of these sweeteners come from plant extracts. E.g. Stevia, Monk Fruit, Allulose, Inulin, Tagatose
In this article, well look into each of the alternative sweeteners. Well find out if these sweeteners are keto-friendly by looking at how much net carbs they have and well rank the most keto-friendly sweeteners.
However net carbs per 100g can be a tricky measure. For example, if you need just a teaspoon of a sweetener to get the same sweetness as 100g of sugar, its unfair to compare the same mass or the same volume.
What matters is to compare the net carbs needed to reach the same level of sweetness as 100g of sugar.
Sugar alcohols are chemically very close to normal sugar. The term alcohol has nothing to do with alcoholic drinks, but it refers to the presence of a hydroxy on their molecule the chemical definition of alcohol. So do not worry, you cant get intoxicated on sugar alcohols.
Sweet Tooth We’ve Got You Covered
Just because you’ve given up carbs doesn’t mean you need to toss all of your sweet thoughts out the window. Whether they’re baked, frozen, or in a conveniently handy snack bag, there are plenty of sweet keto options around.
If you’ve ever felt like you’ve been caught up in a tornado of dessert-less options, it’s time to click your heels together three times, take a look at these recipes, and realize theres no place like home for delicious keto sweet snacks.
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