Hi Melissa! I’m a female, 6 feet, 2 inches tall and I need to lose about 45 to 50 pounds…SO glad I found your website…it’s nothing short of amazing! I’m on day one of the Keto Kickstart and my question is, do the serving sizes apply to everyone’s size, BMI, height, etc.? I am a bit nervous of taking in too few calories. I plugged in my stats for the Keto calculator and I wonder if I can have larger portions of some of your recipes. Thank you for the beautiful recipes and menu plans!!!
I agree-the folks that buy the new "keto" products are not even bothering to read ingredients-most of the new products have ingredients that are definitely non-keto. Remember, these are the same folks that have yo-yo dieted for years (myself included) and have tried everything to lose weight. People feel like they need a paid program, protein shakes, protein bars, processed junk, etc, etc to lose weight. I guess it is too hard to believe to just eat the allowed whole foods that you cook yourself. Keto on my friends-good luck to you all with your journey.
Ideally, a keto meal plan means eating within a specific window of time rather than grazing and snacking all through the day. This is also called intermittent fasting and can be done in a variety of ways. One simple way to do it is to eat your last meal before 7:00 p.m. and not eat again until 11:00 a.m.-12:00 p.m. the following day. That way we “fast” while we sleep and give the digestive system an extended rest period which allows our cells to increase energy production and efficiency.
I’ve made this recipe numerous times. It’s so good. Today I didn’t have any Lily’s chocolate chips on hand so I made it without the chips but I topped it off with a sugar free whipped cream. Still very good. Sukrin Gold is my sweetener of choice. Also my favorite peanut butter powder is Hoosier Hill Farms. I’m wondering if this recipe could be made into a chocolate chip pancake!
Restricting carbs forces your body to burn its stored fat, creating ketones, another source of energy the body can use (instead of glucose). When this occurs, the body enters a metabolic state called ketosis, i.e. burning fat-derived ketones instead of carb-derived glucose. It’s a much more efficient metabolic state which will result in the reduction of the stored fat and longer lasting energy without the ups and downs of blood sugar levels.
As I'm sure you know, eating chocolate bars and lollipops aren't exactly conducive to keeping in ketosis. But you can still enjoy treats on a Keto diet...like these amazing Keto peppermint cups. The delicious filling uses a mixture of coconut butter and coconut oil flavored with peppermint extract and stevia. But, be careful, peppermint tends to be pretty strong, so a little goes a long way.
Yes, Francine, use it as a garnish. I made the change. Take care with the chocolate pudding; if it’s not cooked enough it won’t set up. Many first timers either don’t cook it enough (result is a runny pastry cream) or cook on too high a heat, resulting in scrambled eggs. I suggest making the pastry cream early in the morning the day of assembly or the night before. It’s best if let to sit overnight, but you can serve it 4-6 hours after assembly. -Kim
This was “out of this world” amazing! Even my family members that don’t like low carb alternatives (and hate sugar substitutes) really liked this dessert. I added 5 tablespoons of natural peanut butter to the cream cheese layer and it turned out great (I may experiment with different amounts of peanut butter to get the best ratio to taste just right)
Hi Sam, it won’t work. You will be incredibly hungry and you won’t have any energy. The idea of the keto diet is to get your body used to use fat to burn energy not carbs. Since you won’t be eating carbs energy has to come from “something” and it can’t be protein. I can’t recall what happens when you have too much protein when doing Keto but it was something scary. In general, I do not recommend the Keto diet without some sort of supervision by your doctor or nutritionist that can watch your process and progress.
I made these last night but used granular Swerve instead, as that is what I had. I was a little light handed with it – so maybe a quarter inch below top on my steel 1 cup measure. I was still worried it would be too sweet due to the difference in granular and confectioners. It actually turned out perfect for us. Husband and I both love them. Crust held together, but was really buttery and a little loose while still warm, but so, so good. Stored in fridge, it firmed up nicely and is delicious cold as well. A great recipe. Will order the powdered erithritol for next time.
If dark chocolate tastes too rich for you, this keto dessert creates a creamy alternative using whey protein, cocoa butter, erythritol, and unsweetened chocolate. Using a double boiler melts the chocolate gently and creates a satisfying milk chocolate flavor with 1 net carb per serving. To keep it Bulletproof, use a grass-fed whey and keep the heat on the lowest setting possible.
Carrie, I highly recommend a support group. I personally know a woman “Amanda Rose” who recently lost half her body weight through the Keto Diet and intermittent fasting. You should totally join her Facebook Group. It’s called “Eat Like a Bear” and you can find it by entering the group’s name in the Facebook search bar. She is so amazing and so supportive for people struggling to lose the weight.
Great to read. Totally agree. Initially looking for "special" products put so much pressure on me that it almost became effort and just easier not to eat keto. Until i realised how simple it can be. No need for complications. Few basic items, few basic principles - only 7 months but I'm really compliant and comfortable with my recipes and eating and the results. And shopping is super easy. Just need to get my son onboard now ☺
I have been eating this way (very low carb, high fat, protein in between) for around 3 years now. I have found that for me I can MAINTAIN quite easily at an ideal weight and eating to satiety, but in order to actually LOSE weight, I have to at least have a very small calorie deficit. And though the change is gradual, it is sustainable and quite immediate (just little by little). The amount of that calorie deficit required in order to drop excess varies a lot from one individual to the next though, I think. I am particularly intolerant to hunger, and so I cannot overly emphasize how small of a deficit I will allow for. The nice thing about that though is that the hunger is far more pleasant in the absence of carbs.
Is the Stevia a necessary component to making the dish work or is it just an extra sweetener to coincide with the Erythritol? We’ve tried several versions of Stevia, and I just can’t seem to find my way past the after-taste, even in small amounts. I’ve been reading that it’s used to counter something about the Erythritol, but I wasn’t sure if that was the case here (and honestly have been too shy to ask anyone else lol).
Keto desserts are as varied as non-low carb desserts themselves: from brownies and chocolate mousse to ice cream and key lime pie. Adding low-sugar fruit like berries also expands your choices, adding dishes like blueberry cheesecake and raspberry ricotta crepes to the array of delicious options. With all of these appetizing prospects, though, you should bear in mind one caveat: just because sugar alcohols are not sugar does not mean they can be consumed without limits. While they are better for teeth and have little to no calorie content, they can be harder on the digestive tract when eaten beyond one or two servings. Probably the best rule of thumb to follow is to give your cravings just enough sweets to tame them.

Among the keto dessert recipes, this my all-time favorite. This easy nutty fudge recipe will make creating keto desserts a breeze for you. You can make a large batch and store in your fridge for when guests come over or just make a few to enjoy as a quick Keto snack whenever you feel like it. Why not create additional flavors (e.g., by using a different nut butter or adding in cinnamon or cacao powder) for variation and fun?

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Among the keto dessert recipes, this my all-time favorite. This easy nutty fudge recipe will make creating keto desserts a breeze for you. You can make a large batch and store in your fridge for when guests come over or just make a few to enjoy as a quick Keto snack whenever you feel like it. Why not create additional flavors (e.g., by using a different nut butter or adding in cinnamon or cacao powder) for variation and fun?

Eggs are a healthy, nutrient-dense food that has been incorrectly maligned for years. Cholesterol in food doesn’t increase cholesterol in your blood, so eat eggs liberally – they’re packed with protein and lutein, and they fill you up for hours. Make a healthy omelet with some cheddar, crumbled breakfast sausage, and shredded spinach and you’re already looking at over 30g of protein, just for breakfast! Spinach is a great source of magnesium and potassium, too. Add some sea salt and you’ve got a big dose of electrolytes that are so vital to maintaining energy and staving off headaches. Get the recipe and instructions


With the holidays fast approaching, so too are cravings for baked goods, sweets, and desserts of all varieties. Kitchens will soon be filled with cookie tins, cake trays, and boxes of any kind of pie you can imagine. If this time of year brings you more stress than excitement as you try to keep up with your fitness and health goals, fret not. You can have your cake and eat it too, thanks to some clever recipes made from healthier ingredients that will still satisfy your sweet tooth.
Thank you so much for your straightforward advice and tips. I’ve been so inspired by a co-worker’s success with Keto, that I started researching it for myself. However, there is so much information and so many different “rules” out there that I was getting discouraged. After finding this 3 day Keto diet post on Pinterest, I decided to take the plunge. It’s my second day, wish me luck!
Before starting, ask yourself what is really realistic for you, Mattinson suggests. Then get your doctor’s okay. You may also work with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you won’t be eating whole grains, dairy, or fruit, and will eliminate many veggies. “A diet that eliminates entire food groups is a red flag to me. This isn’t something to take lightly or dive into headfirst with no medical supervision,” she says.
I’ve made this recipe numerous times. It’s so good. Today I didn’t have any Lily’s chocolate chips on hand so I made it without the chips but I topped it off with a sugar free whipped cream. Still very good. Sukrin Gold is my sweetener of choice. Also my favorite peanut butter powder is Hoosier Hill Farms. I’m wondering if this recipe could be made into a chocolate chip pancake!

Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.


Hi, not to rain on someone else’s blog, but I have made these twice and was blown away- search’ bakery style keto chocolate chip cookies’. It is unbelievable that they are keto. Sorry, Kim, but these are really, REALLY good. give them a try, too! BTW, thank you so much for posting this dessert list. I especially like the dairy free pudding one, Ill be trying that as soon as I can get the ingredients.

Thank you for your reply! I kinda thought that was the case, just wanted to double check. I found a site that may make our lives even easier! You paste the recipe, enter the original recipe serving size, then enter how many servings you need and then convert! Check out this site http://mykitchencalculator.com/recipeconverter.html . Super helpful! Got the groceries, now wish me luck! Eek, I’m so excited. Thanks again so much.

Make things yourself. While it’s extremely convenient to buy most things pre-made or pre-cooked, it always adds to the price per pound on items. Try prepping veggies ahead of time instead of buying pre-cut ones. Try making your stew meat from a chuck roast. Or, simply try to make your mayo and salad dressings at home. The simplest of things can work to cut down on your overall grocery shopping.
I don’t see how this will be within the allowed protein retirements. I found this blog through the Senza app and have found most “meal plans” have a lot of protein and not enough fat. I should be eating 80g of protein a day. One string cheese is 6g and 2 eggs are 12g, plus the 25g protein per 6oz serving most meat contains. If I ate this 3 day start up plan, is be WAY over my protein and under on my fat. She even addressed that this isn’t a high protein diet but I don’t see how it’s not when almost every meal and stack contains at least 20g protein.
I have a question on sugar since I see it’s not allowed. Is splenda or any other sugar subsitute ok? What if one of the ingredients that is required for a keto recipe contains sugar, does it matter? I haven’t really seen any discussion on how some things may already contain sugar (even if in low doses) may affect the keto diet. Should they be avoided altogether?

The keto diet works by eliminating carbohydrates from the your daily intake and keeping the body’s carbohydrate stores almost empty, therefore preventing too much insulin from being released following food consumption and creating normal blood sugar levels. This can help reverse “insulin resistance,” which is the underlying problem contributing to diabetes symptoms. In studies, low-carb diets have shown benefits for improving blood pressure, postprandial glycemia and insulin secretion. (7)


Before starting, ask yourself what is really realistic for you, Mattinson suggests. Then get your doctor’s okay. You may also work with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you won’t be eating whole grains, dairy, or fruit, and will eliminate many veggies. “A diet that eliminates entire food groups is a red flag to me. This isn’t something to take lightly or dive into headfirst with no medical supervision,” she says.
First, I want to thank you for all of your dedication and work in providing this site. The difficulty of maintaining a healthy weight is a big problem for so many people. My personal question & issue in staying on Keto is my craving for fresh fruit. This a.m I had a large fresh peach along with my “Bullet Proof” coffee. Have I now sabotaged today’s Keto eating?

What’s The Secret? It’s keeping it simple while getting results!* My diet plan is an easy 7 day keto diet plan with variable options to make it extend to 21 days and beyond (I made it this way to be highly effective, yet easy to prepare). This plan has been the most successful with clients because keeping it simple is the key to long term success! To stay motivated you want to see the weight coming off fast, while feeling great and staying healthy. So I built this plan to achieve just that. Combining this meal plan, and one simple 20 minute workout a day will help in weight-loss like you have never experienced before!* it’s that simple!


Hi Monica. Thank you for the feedback. I will change the recipe to omit the almond milk, but I have found that most often the reason the pudding mixture fails to set is because it wasn’t cooked enough. I’ll see what I can do to make the recipe a little easier. Thanks again for the feedback, I read each comment and really appreciate it. Enjoy your week. -Kim

I am amazed at how great these taste. I subbed natural peanut butter (crunchy) for the almond butter and cacao nibs for the sugar free chocolate chips and coconut oil for the butter. They turned out so well! I filled 24 mini muffin cavities completely full. They are nice and tall and fluffy. SO TASTY! They will be so yummy with some strawberries and whipped topping. This recipe is a keeper! I can’t wait to try different ingredients besides the chocolate chips/cacao nibs.
Hi Cherie, you can use coconut milk. Some people have had problems with the chocolate layer setting up when the almond milk is mixed with it the next day. It’s usually because they didn’t cook the pudding long enough. If your pudding isn’t super thick and almost solid, then don’t add the extra milk. Just mix it to loosen it up and then spread it on the cream cheese layer. I hope this helps. It’s a delicious recipe. Thank you so much for your nice comments I appreciate it so much. -Kim
During Girl Scout cookie season, these can help stave off the cravings! They can be whipped up in an afternoon, and pulled from the freezer whenever you need a sweet treat. These bites are great for holiday dinners or family snacks.There is a lot of prep time involved in these, so I would set aside a couple hours for prep and execution. This may be a fun activity with some friends or older kids.Most minty desserts get that burst of fresh flavor from using extract, but I love adding ...
This week we’re introducing a slight fast. We’re going to get full on fats in the morning and fast all the way until dinner time. Not only are there a myriad of health benefits to this, it’s also easier on our eating schedule (and cooking schedule). I suggest eating (rather, drinking) your breakfast at 7am and then eating dinner at 7pm. Keeping 12 hours between your 2 meals. This will help put your body into a fasted state.
I am going to give the three day plan a try and then hope to move on to Week 1 and 2. I’ve used so many of your recipes in the past and people absolutely RAVE about them. I just made your Cream Cheese Pancakes and they were really, really good! I am pretty good about eating low carb so I haven’t had anything even resembling a pancake that I didn’t feel guilty about. You are AWESOME!!! I get so tired of eggs! THANK YOU!!!!

Ketosis takes some time to get into – about two weeks of low carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as “keto flu“. Proper electrolyte intake will correct most of these issues. In addition, the “diet” aspect of this ketogenic diet plan – that is, the caloric restriction – shouldn’t be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended.
I am a reluctant cook and baker however since switching over to Keto woe I have been baking a lot more. I made these today and they taste incredible. So yummy. I often make substitutions and hope for the best. I did substitute a few things here and they still turned out great. I can’t eat anything with sugar alcohol so finding a great sugar substitute was a challenge. I have been using Kakato sugar substitute and it worked great. For the filling I only used 1/2 cup instead of 3/4. I also did not have lemon zest or fresh lemons. I used non-GAO lemon juice—8 tablespoons and it tastes fantastic. For those that asked about type of butter….I always use Kerrygold or another grass-fed butter. I also baked the crust for 5 extra minutes since it was still so wet. I also baked the entire dish for 5 extra minutes. The crust was awesome due to the buttery crunch with the extra baking. I hope this helps other novice bakers out there.
Yes, these keto, flourless chocolate muffins are yummy! I didn’t have the confectioners erythritol on hand, so I ran Stevie blend through the blender until it became like powder. The muffins came out moist, not too sweet. My daughter will love them because she often says that she doesn’t like dessert because of it being too sweet. Will I make these muffins again? The answer is Yes! Thanks for the recipe!
Greetings i used ingredients exactly. My execution wss different on making the chocolate pudding, after seeing ingredients it looked like chocalte cutard so i made it li ke custard. Skipping on a few of the steps. Oh my goodness, it was absolutely delicious. Everyone wsnts the recipe. Definitely a keeper. Getting the ingredients was the hardest part of this recipe.
The keto diet also appears to help induce autophagy, which helps clear damaged cells from the body, including senescent cells that serve no functional purpose but still linger inside tissues and organs. In animal studies when rats are put on the ketogenic diet, autophagic pathways are created that reduce brain injury during and after seizures. (21)

Hi Stephanie. First, if the chocolate pudding isn’t SUPER thick tomorrow after it sets, then don’t add the almond milk. Keep it as is. You can use a mini food processor, large food processor or even a blender (this will be a slower process) instead of a coffee grinder. BTW, I use my coffee grinder for spices, nuts, seeds, and coconut all of the time. It has been more than worth it’s price and I’ve had it for at least 15 years. If you don’t have any of these appliances, you can chop finely by hand. The texture will be a little more coarse, but should be fine. Let me know if you have any more questions. If you need my text number, let me know on my Facebook page. Have a great day. -Kim
I don’t want to sound — or be — judgemental or sanctimonious. I know that each person’s keto journey is their own to travel. We all have to figure out which way of keto or low carb eating makes us feel our best, what gives us the best health and weight results, what makes this big change to one’s old way of eating the easiest to navigate and sustain. Those choices do have align, of course, with one’s values, needs, taste buds, desires — and pocket book.
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