High-protein ketogenic diet (HPKD): This version of the keto diet is often followed by folks who want to preserve their muscle mass like bodybuilders and older people. Rather than protein making up 20 percent of the diet, here it’s 30 percent. Meanwhile, fat goes down to 65 percent of the diet and carbs stay at 5 percent. (Caution: folks with kidney issues shouldn’t up their protein too much.)


I stumbled across this recipe on both Facebook and Pinterest and decide to make it for a get-together with non low carbers… Everyone LOVED it! If someone else had made this and told me it was low carb I would NOT have believed them! The only things I did differently in mine was I subbed in Splenda as I did not have stevia glycerine, and split the dessert into 2-8 inch pie pans.
2 years ago I cut suger out of my diet and lowered my carbs. went from 230 down to 192, then I wasn’t so good about being careful and creeped back upto 207 and wasn’t a happy camper about it, but was having problems being good with a bunch of personal & work chaos going on. so a few days ago I really started looking at keto once again, now I’m back at 199 and looking forward to working through the keto flu, god I hate headaches but the scale is telling me to keep going
If you’ve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says. (This is different from a traditional low-carb diet, as even fewer carbs are allowed on the keto diet.)
I guess these products may indeed help some on their journey to keto success. They are certainly helping some keto entrepreneurs on their journey to financial success. I’ll admit, I even thought at one time that I, too, would try to cash in and bring keto replacement bread products and cauliflower pizza crusts to market — picture them in freezer cases across North America! (No doubt someone is already doing this.) I did buy up a bunch of creative keto domain names just in case.
This list of low-carb dessert recipes is all you need for the holidays. It has everything from mouthwatering chocolate chip cookies to homemade key lime pie (are you drooling yet?). If you have dietary restrictions, you’ll be thrilled to know that some of these recipes even fit into vegan, gluten-free, and Paleo diets. There’s something for everyone, and only you’ll know how healthy these tasty desserts are. Take note of these shockingly good low-carb dessert recipes.
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?
What she said…I, too, get overwhelmed when I think of trying to put a keto diet together. The basic concepts are clear, but the stumbling block is what to make, and how to combine recipes to get the magic numbers for the day. I would appreciate menu plans very much…and thank you for this post which has me determined to get started on a keto way of eating.
hi I have been following this diet have not had any sugar and I just want to know how am I going over the carbs I’m eating vegetables which I know are carbs but I’m not overdoing it. What is the best way to keep up with your carbs fats and proteins also do I need a scale? I feel like I lost weight this week but most of it was probably water weight I was in ketosis on Thursday and today it shows I’m not. Any help would be greatly appreciated

I tried this tonight and loved it! I, too, have a very soft crust that is releasing a bit of butter. However, it may stabilize once it sets in the refrigerator. If not, I will reduce the butter by a 1/4 until I hit the right amount. Since it’s just me, I plan to see how well they freeze. I’ve missed lemon bars since I started Keto, so this was a welcomed discovery.

I eat relatively healthy and fairly low carb (I am already gluten free). I am interested in getting into Ketosis for the the health benefits, but am quite thin for a guy and don’t want to lose any weight. I look at the sample diet above and am pretty sure I would drop weight quickly (I consume about 2,500+ calories daily now). I eat 3 meals plus 2-3 snacks (snacks mostly of nuts (with raisins that would have to go), greek yogurt (would switch to plain), peanut butter, cheese and fruit (would need to reduce qty)). Would eating straight up butter be ok for additional calories also once I am in Ketosis?
I know you've been asking for a mug cake that does not use almond flour, and I think you will find that this recipe really fits the bill! The cake is dense, but moist, and so easy to create.In the directions, we tell you to mix the ingredients in a separate bowl. This is so that the ingredients are fully incorporated and you won't hit any spots of dry cake mix while eating your mug. If you prefer to mix everything in the mug you can, of course, do that too!If you don't want to use ...
2) Cost of grass-fed beef etc.... I agree with the commentator that for some of us who have GF beef sold near where we live, when you are not eating out, and you are making your own food, and able to skip meals easily, the food budget can go toward higher quality items for the same monthly output. I actually find we are eating less meat, but of better quality and appreciating it more. I do look for sales and cheap cuts of meat that I slow cook in my 20-year old crockpot. (If anyone follows "This is Us" we hope it does not spark, set fire to the curtains and kill us!) We are also eating a lot of liver (who knew? so yummy!) -- organic chicken liver and GF beef liver is unbelievably cheap - $4 for two, usually with left overs.
Avocado’s are a huge staple food for most keto dieters and we’re no different. You might be able to find a good deal on premade guacamole though. If that’s the case, feel free to go for that and sub out the avocado. If you don’t like broccoli or cauliflower you can try mushrooms or zucchini. If you don’t like any of those you should probably learn to like vegetables!!! But you could also just double down on the salad.

This keto dessert is perfect for moments when you have leftover pumpkin puree in your fridge. Mix it up with almond and coconut flours, warm spices, and butter for a high-fat treat with 2 net carbs. Make it more Bulletproof and trade almond milk for full-fat canned coconut milk, use grass-fed butter, use a pumpkin spice without nutmeg, and avoid enjoying xanthan gum too often.


Hello. I’m a kept newbie. Started 6 days ago today. By day 4 I was down 10lbs. I’m following the 20 or less carbs a day, altho I more like less than 10 on most days. I have only wanted to harm someone for a cookie twice, and my bf for his fried potatoes once. I’m honestly shocked at how much food I really can eat with no carbs. And then on some days, shocked at how many carbs are in other things. Headaches and lack of energy are the only thing that I find bothersome, but i am pushing thru it. Thank u for a very detailed site. It’s helped me, and a coworker.
I’m so glad I read your article, Anne! It’s really resonating with me, hours after reading it. Why? Because it is exactly what many of us have been searching for, in a way of eating (diet), and you’ve wrapped it up so succinctly. If, after 3 years of eating and preparing food this way, you find eating keto this easy, simple and sustainable, and it meets your ethical needs at the same time, then you’ve really shone a light in the direction most of us would like to go with this. As a relative newbie of a couple of months on keto, I am inspired, relieved, encouraged, to approach this lifestyle in a less info-laden, more simplistic way after reading your excellent article. Thank you for sharing it.
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