Rami Abrams

Cheat Sheet / Updated 02-07-2023

When going from a high-carb diet to a low-carb one, you’ll experience a substantial shift in your mindset, your ingredients, and even some of your cooking and baking techniques. Sometimes you may be tempted to cut out entire parts of the meal (such as dessert), but that isn’t a great long-term approach. Everything you do on keto should be sustainable; whether you choose to stick with it for years is entirely up to you, but the way you eat should be healthy enough to keep you going for that long.

Article / Updated 07-28-2022

The ketogenic diet (or keto diet for short) is an exceptionally well-researched and proven method to start working with your body, rather than against it, to improve your health. Following the basic rules of the keto lifestyle can help you Feel more energized. Lose weight faster. Improve the health of your heart. Sharpen your mental focus. In addition to these benefits, there are a host of other long-term benefits that will leave you jumping for joy. Though it’s become popular recently, the keto diet has been used for almost a hundred years to heal and prevent disease — that’s a long track record of benefits. In a nutshell, the keto diet is High fat Moderate protein Very low carbohydrate Having grains and carbohydrates form the basis of every meal may seem like contemporary wisdom, but for most of human history, this wasn’t the case. Processed and easily digested carbohydrates fuel weight gain and unhealthy spikes in blood sugar with each bite; over the course of a lifetime, this destroys your health. The keto diet puts your body into ketosis, a process where you use fats, rather than sugars from carbohydrates, to fuel your body. On the keto diet, you’ll learn to turn to nutritional powerhouses — fats — into the basis of your meals. The truth is that fat really isn’t to blame for the increasingly common problems of obesity and being overweight that we always hear about. Fat is actually very good for you, keeps you feeling fuller longer, helps you lose weight, and improves your health over the long term. There are a lot of misconceptions about nutrition in general, and the keto diet in particular. The keto lifestyle is much more than the “bacon wrapped in cheese” memes will have you believe — although you can eat cheese and bacon. It won’t wreak havoc on your heart or blood vessels, nor will it increase your cholesterol levels if you follow a whole-food-based keto lifestyle. Despite what many of us have been told for decades, we don’t need to eat many carbohydrates as part of a healthy lifestyle. Instead, eating a range of whole keto foods can be the key to healthy living. Keto is a flexible and adventurous lifestyle that isn’t a one-size-fits-all plan; there are several different varieties to fit with your lifestyle and goals. Standard ketogenic diet The standard ketogenic diet is the basic version of the keto diet. It’s been around the longest and has the most evidence and research behind it. If you’re thinking about keto, you need to be very familiar with the standard ketogenic diet. It clearly breaks down the sources of your daily calorie intake, as follows: Fat: 70 percent Protein: 25 percent Carbohydrates: 5 percent Historically, on this diet, you’ll generally eat about 25 grams of carbohydrates per day. However, we live in more flexible times, and some people eat as much as 50 grams per day. That’s okay, because most people stay in ketosis on 50 grams of carbs a day, so they don’t need to limit their carbs anymore. Over time, you’ll figure out what works best for you. The amount of daily carbs is, at most, only a fifth of what many Americans eat. On the standard American diet, you get about 30 percent of calories from fat, 20 percent from protein, and 50 percent (or more) from carbohydrates. That means most Americans are eating about 250 grams of carbs or more per day. As you can imagine, making such a radical change from a carb-based diet to a fat-based one will have a massive impact on your health and energy levels. On the standard ketogenic diet, the ratio is 70:25:5 in terms of calories coming from fat, protein, and carbs. You should aim for 30 grams of carbs or fewer in a day. Targeted ketogenic diet The targeted ketogenic diet is geared toward athletes. It’s a slightly more flexible version of the keto diet because it allows you to eat more carbs around the time of your intense workouts. When you’re burning a lot of calories, the carbs you eat are consumed as fuel immediately, so your body doesn’t get “kicked out” of ketosis in the long term. As soon as you use up all the carbs during your workout, your body goes back to fat burning because there aren’t carbs left around when you’re more sedentary. This choice is good for very active people who are exercising at high levels regularly (for hours, not minutes) or training for an intense athletic challenge that requires a lot of energy, like a marathon. Regardless, this is not a free pass to eat as many carbohydrates as you would on a high-carb diet. You should consume about 20 or 25 grams of easily digestible carbs approximately 30 to 45 minutes before you exercise. After exercising, you’ll go back to the regular keto diet. Keep in mind the total number of calories (including your pre-workout carbs) when coming up with your daily energy intake. It’s critical that you only eat enough carbs to fuel your workout, so your body goes back to burning fats when you’re done exercising. Generally, you should be well adjusted to the standard ketogenic diet for a couple months at least before you switch to this targeted version. Cyclical ketogenic diet The cyclical ketogenic diet is another more flexible keto option for highly trained athletes. We’re upping the playing field here — this is the ultramarathon runner or the professional athlete, not the weekend warrior. These athletes may increase their carb intake for a short time to “fuel” themselves for the high level of performance they’re about to commit to. The increase may be for a couple of days before a major training event — and the amount of carbs they consume is in line with the amount of physical activity they’re facing. Then they go back to the standard ketogenic diet after the major event is over. Although they may be out of ketosis during these “cheat days,” their high level of performance ensures that they’re still in the low-carb range because they’re burning so many more calories than usual. Another group of people who follow the cyclical ketogenic diet are those who have a hard time sticking to the standard ketogenic diet and choose to have cheat days once in a while. This may involve going keto five days a week, with the weekends reserved for “cheat days.” For those who eat carbs on the weekend, or can’t stick to the standard ketogenic diet because of social pressures, it’s important not to go on carb-binging cycles. It’s quite a shift for the body to go from ketosis to high-carb so rapidly. Instead, increase your carbs to a “low-carb diet,” in the range of 150 to 200 grams on your cheat days. You won’t be in ketosis on those days — and it may take a while for your body to go back to ketosis even on your regular standard ketogenic diet days — but at least you’ll still have the benefits of cutting back on carbs. The cyclical ketogenic diet may be helpful for athletes and those who find it difficult to commit to the keto lifestyle. Keto is very flexible and can work with any lifestyle, as long as you make a commitment to health. High-protein ketogenic diet In the high-protein ketogenic diet, you increase the percent of calories from protein. Commonly, this breaks down as follows: Fat: 60 percent Protein: 35 percent Carbohydrate: 5 percent This option is best for people who are concerned about losing muscle or even want to bulk up, like bodybuilders or individuals who have very low lean body muscle mass. Generally, keto is a muscle neutral diet (you don’t gain or lose it), so adding protein is a great choice for those who want to gain muscle. In this diet, you’re still in ketosis, but you don’t necessarily have as high a level of ketones as someone on the standard ketogenic diet. It’s hard, but possible, to get kicked out of ketosis if you go higher than the recommended 35 percent of calories from protein. It’s also important on this type of keto diet to remember to eat a range of protein foods that are healthy and nutritious. Burning fat: Ketosis Ketosis is the process your body uses to breaks down ketone bodies for most of its energy needs. Ketones come from fatty acids regardless of whether you eat them or get them from your fat cells. Your body prefers to use glucose for energy (see the preceding section), so ketosis only occurs when you don’t have enough glucose coming in from your diet. On a keto diet, your body switches from glycolysis to ketosis as the primary energy generator. Fat, like carbohydrates, is also a source of calories, but it provides a whopping nine calories per gram, compared to the measly four calories you get from carbs and protein. This means, head to head, fat is always a more efficient source of energy than carbohydrates. On the keto diet, instead of using glycolysis for energy, fatty acids are broken down into three types of ketones that provide energy to all your body’s cells: Acetoacetate: The main ketone made by your liver. β-hydroxybutyric acid: The main ketone in your bloodstream and the source of ketones’ anti-inflammatory benefits. Acetone: The least common ketone; it doesn’t provide energy, but it is responsible for carrying waste out of the body. It’s responsible for keto breath (the fruity or moldy breath that some people have when in ketosis) because it’s ridding the body of excess acetone through the lungs. Importantly, fatty acids not only make ketones but also are able to produce glucose if you aren’t getting it from your diet. That’s why, even on the keto diet, your blood sugar levels don’t drop precipitously. They also don’t rise astronomically, as they do on a carb-rich diet, every time you take a bite of food. The liver, the workhorse of metabolism, can’t use ketones as its energy source, so it’s crucial that fat can be turned into glucose to support the liver during ketosis. Like glucose, ketones are also a source of energy for the brain and provide its fuel during ketosis. Ketones may be better brain fuel than carbohydrates because they’ve been shown to improve the health of our brain cells and may be helpful in preventing neurodegenerative diseases like Alzheimer’s. The words ketosis, ketogenesis, and ketogenic are all derived from a similar root, meaning to produce and utilize ketone bodies as the primary form of energy. That’s where the names ketogenic diet and keto diet come from!

Article / Updated 07-28-2022

Keto flu is one of the most frequently experienced consequences of implementing a keto diet plan, but it can be overcome quite easily if you’re prepared with a few tricks up your sleeve. Symptoms of keto flu You’ll know you are going through the keto flu if you have Muscle aches and weakness Brain fog and difficulty concentrating Headaches Intense fatigue Insomnia Gut issues like indigestion, constipation, and even diarrhea Your body is making a significant change in its basic mode of operation, and the keto flu and other symptoms are just signs that the kinks are getting worked out. As your glucose stores drop and your body turns to fat as the primary source of energy, the many genes, enzymes, and proteins needed to accomplish this goal must come out of hibernation and ramp up to do the job. Your body has to go through the transition period of getting used to these new processes before it can become efficient at using fat as fuel. When does keto flu hit? The keto flu is a common speedbump that, if it happens, will begin a few days into starting the keto journey. The first thing you’ll need is patience. Your body is doing its best to keep up with your good intentions — give it time and remember to be gentle with yourself and your body. Make sure that you won’t be preparing for a major exam, gearing up for an intense work deadline, or having a slew of social activities around the time of your keto transition. If you have a break from work or school, use that time to start the keto diet. Or, if you can’t afford that luxury, at least make sure it’s at a time of relative calm in your life. You need to remove as many obstacles as you can to ensure you stay on keto; trying to completely change your eating style while going through other life transitions or periods of stress can be overwhelming. If you don’t have any downtime to transition, or you’re trying to go keto a second or third time because of roadblocks in the past, a good suggestion is to slowly decrease your carb intake instead of jumping headfirst into a diet where you’re suddenly restricted to 25 grams of carbs per day. You’ll still get to ketosis if your journey takes a little longer. If you’re on the standard American diet, you’re likely consuming 150 to 200 grams of carbs per day; over a few weeks, slowly drop down to less than 50 grams of carbs per day. This will help decrease your risk of going through severe keto flu. The authors keto flu experience When we first started the keto journey, we were ready to go all in. We fasted for two days, drinking water often and walking around a local park for an hour and a half each day to burn up our excess glycogen stores. We thought, “Faster is always better, right?” Not so fast. When day three hit, just as we began to get excited about digging into our avocado and coconut oil stores, the keto flu hit — and it hit hard. To say we felt like we had been run over by a truck was an understatement. We found it difficult to get out of bed, not only from fatigue, but also because as soon as we tried, the room immediately would go in and out of focus. Nausea hit like a ton of bricks, and we spent a lot of time in the bathroom. Both blood and urine tests showed that we were fully in ketosis, but being chained to the toilet put a damper on our celebration. Remedies for the keto flu If you do end up experiencing symptoms of keto flu, you can decrease the severity — or eliminate it altogether — by following a few simple steps. In no particular order, here are five remedies to get you through the keto flu: Take an Epsom salt bath. Epsom salts are magnesium sulfate crystals, and they’re great for relaxing sore muscles and decreasing pain. We recommend putting 1 or 2 cups of Epsom salts in a warm (not scalding) bath and soaking for at least 20 minutes. For an added benefit, choose a lavender and Epsom salt combo or add a few drops of lavender oil to your bath. Lavender is also known for its ability to relieve tight muscles and will add a relaxing and soothing quality to your experience. Eat (and drink) your minerals (salt, potassium, and magnesium). You can quickly lose salt and potassium on the ketogenic diet, so it’s vital that you replace them. Losing these essential minerals can cause the symptoms of keto flu, so if you replace them before they get too low, you may save yourself a challenging few days. Additionally, magnesium helps mitigate symptoms like constipation and muscle aches. To replenish these lost minerals, drink electrolyte water or bone or vegetable broth, and eat potassium-rich foods like avocado. Another good option is to take a potassium and magnesium supplement during your transition and get friendly with the salt shaker. Stay hydrated. You should be drinking half your body weight in ounces of water per day. For example, if you weigh 200 pounds, you should be drinking 100 ounces of water, but that’s just a baseline. Ditch the coffee and alcohol. If you’re addicted to your morning latte, then at least try to decrease your intake. Both caffeine and alcohol are diuretics, meaning they make you urinate more and can worsen the dehydration that often occurs as you transition to keto (as glucose and glycogen leave your body, they carry three to four times their weight in water with it). Try reducing your intake of both beverages as you’ll be chasing after your own tail — and getting nowhere fast — if you continue with the double espressos or after-dinner cocktails during your transition. Don’t be afraid to take a rain check. If you have the keto flu, you’re probably not going to feel like going anywhere. Don’t be afraid to let friends and family know that you’ll have to reschedule something for another time. Relaxation and rest are very important — don’t underestimate them! While going full bore will get you to ketosis faster, it isn’t necessarily the healthiest — or most sustainable — way to go. If you’re planning on kicking off ketosis with an intermittent fast and you’re physically prepared and able, then go for it. But stay well hydrated and add some electrolyte water or even a bit of bone broth to your hydration regimen. If you start noticing symptoms or begin feeling unwell, make sure to have your favorite electrolyte replacement within easy reach. If you get a nasty case of keto flu, you’ll be happy that you took some time to prepare for the worst-case scenario.

Cheat Sheet / Updated 01-19-2022

If you’re thinking about starting the keto diet, you need to get ready! A keto diet for beginners checklist can help ensure you’re on track to reach your goals. It’s easy to fall into a rut with any diet, so be sure to branch out with some of the suggestions here for keto diet foods — including snacks and alcoholic drinks.

Article / Updated 04-21-2021

Pie may be one dessert that you crave on the keto diet but are hesitant to make. After all, a traditional pie does contain a lot of carbs, so you may ask how could you possibly make it keto-friendly?! Fortunately, we include a number of fantastic low-carb pie recipes in this article that are easy to make and taste delicious. These range from fruit pies to decadent chocolate creations and all of them can fit into your macros. Baking perfect pies The idea of a fresh pie baking in the oven is something that makes almost anyone excited for dessert. In fact, one of the best smells in the world is that of a freshly baked pie — it just makes a home seem welcoming and shows how much love you have put into baking. These keto pies in this section give you all of those feelings and more We have perfected keto pie crusts, giving you a few different crusts that you can enjoy. Although our pie fillings are also amazing, keep the crust recipes in mind and fill them with any keto friendly filling you want. There are many ways to bake a perfect pie and low-carb restrictions won’t stop you from enjoying a fresh, oven-baked tradition. Chocolate Cream Pie Prep time: 15 minutes Cook time: 25 minutes Yield: 10 servings Ingredients 2 cups almond flour 1/2 teaspoon sea salt 2 tablespoons granular erythritol 2 tablespoons coconut oil 1 tablespoon gelatin 1/4 cup warm water 2 tablespoons boiling water One 15-ounce can unsweetened coconut cream 3 egg yolks 1/2 cup granular erythritol 1/2 tablespoon xanthan gum 1/4 cup finely chopped baking chocolate 1/4 teaspoon vanilla extract One 15-ounce can unsweetened coconut cream 1 teaspoon gelatin 2 tablespoons warm water 2 tablespoons powdered erythritol 1 teaspoon vanilla extract 1/4 teaspoon sea salt Directions Preheat your oven to 350 degrees F. Make the pie crust by placing the almond flour, 1/2 tsp sea salt, 2 tablespoons granular erythritol, and coconut oil in a food processor. In a separate small bowl combine the 1 tablespoon of gelatin with 1/4 cup warm water and let sit to bloom for 5 minutes. Add 2 tablespoons boiling water to the gelatin and whisk to melt. Pour the hot liquid gelatin mix into the food processor and pulse until a smooth dough forms. Remove the dough and place on a silicone baking mat. Place a piece of parchment paper over the top of the dough and use a rolling pin to flatten the dough, rolling it between the parchment and the silicone mat. Then flip the dough into a 9-inch pie pan. Bake the crust in the preheated oven for about 15 minutes or until it has turned a nice golden brown. Make the chocolate filling by placing the coconut cream in a small saucepan. Heat over medium until slightly simmering. Place the egg yolks in a medium bowl and whisk. Slowly whisk in the hot coconut milk. Pour the mixture back into the sauce pan, add the 1/2 cup granular erythritol and xanthan gum. Heat the mixture over low, whisking constantly until it has thickened slightly. Remove from the heat and add the chocolate and vanilla extract. Whisk until the chocolate is melted and combined well. Pour the chocolate mix into the baked pie crust and then place a piece of plastic wrap on top of the chocolate filling and move the pie to the fridge to cool completely. To make the cream topping, begin by placing the 1 teaspoon gelatin in a small bowl with 2 tablespoons warm water and let sit for 5 minutes. Microwave for 10 seconds to melt. Place can of coconut milk in a chilled mixing bowl and whip until fluffy. Add the melted gelatin, powdered erythritol, vanilla extract, and 1/4 tsp sea salt and whip until soft peaks form. Spread the whipped cream over the top of the completely cooled chocolate pie. Slice and serve or store in the fridge for up to two days. Per serving: Calories 362; Fat 35 g; Cholesterol 55 mg; Sodium 185 mg; Carbohydrates 24 g (Dietary Fiber 4 g, Sugar Alcohol 15 g); Net Carbohydrates 5 g; Protein 8 g. Say goodbye to white flour The main ingredient in every single crust in pie recipes that aren’t keto is likely to be all-purpose white flour. Even the crusts that involve cookies are graham crackers, which are based on white flour. As a keto dieter, you know that white flour is off-limits, but it’s not something you can just eliminate — you also need to find a great keto replacement. To make perfect pies, you need to find a new flour to make a delicious pie crust, and the following are great options: Almond flour: Almond flour is fantastic for pie crusts. You can easily replace white flour in any pie crust recipe with an equal amount of finely ground almond flour. Almond flour contains many beneficial nutrients and healthy fats, making it an excellent addition to a low-carb diet. The flour also is nice and fluffy, which is perfect for a flaky pie crust. Pie crust can be a little dense when baking it (which is usually the texture of almond-flour-based baked goods). Almond flour is a pie’s best friend. Coconut flour: Coconut flour, which is made by grinding the dried pulp of a coconut, works wonderfully in pie crust and has a subtle flavor. If you bake a crust with coconut flour, you probably won’t taste the coconut at all, because the pie filling will easily overpower it. Coconut flour is incredibly absorbent, so you’ll need to add additional liquid (eggs pair well here). Depending on the effect you’re going for, you may want to consider using half the amount of coconut flour and replacing the other half with almond flour. Sugar-free cookies: Lots of pies use cookies or graham crackers mixed with melted butter to create a quick and easy crumbly crust. You can make keto cookie crumbs by crushing the cookies in a food processor until tiny crumbs form. Then, use these carb-free cookie crumbs as you would use graham cracker crumbs. Any kind of cookie will do, so feel free to use your favorite. Lemon Curd Pie Prep time: 20 minutes Cook time: 35 minutes Yield: 10 servings Ingredients 2 cups almond flour 1/2 teaspoon sea salt 2 tablespoons powdered erythritol 2 tablespoons coconut oil 1 tablespoon gelatin 1/4 cup warm water 2 tablespoons boiling water 1 cup coconut cream 4 egg yolks 1/2 cup lemon juice 1 tablespoon lemon zest 1/4 cup butter 1 teaspoon vanilla extract 1/4 teaspoon xanthan gum 1/2 cup powdered erythritol 1 cup sour cream Directions Preheat your oven to 350 degrees F. Make the pie crust by placing the almond flour, 1/2 tsp sea salt, 2 tablespoons powdered erythritol, and coconut oil in a food processor. In a separate small bowl combine the 1 tablespoon gelatin with 1/4 cup warm water and let sit to bloom for 5 minutes. Add 2 tablespoons boiling water to the gelatin and whisk to melt. Pour the hot liquid gelatin mix into the food processor and pulse until a smooth dough forms. Remove the dough and place on a silicone baking mat. Place a piece of parchment paper over the top of the dough and use a rolling pin to flatten the dough, rolling it between the parchment and the silicone mat. Remove the parchment from the top of the dough and then flip the dough into a 9-inch pie pan, peeling the silicone mat off the dough after it’s in the pie pan. Bake the crust in the preheated oven for about 15 minutes or until it has turned a nice golden brown. To make the filling, combine the coconut cream, egg yolks, lemon juice, and lemon zest in a large saucepan. Whisk the mix over medium heat until it begins to thicken. Remove the pan from the heat and add the butter and vanilla extract to the mix and stir well, letting the butter melt and blend in. Sprinkle the xanthan gum over the top of the mix and whisk in as well. Add the powdered erythritol and whisk again. Add the sour cream, whisking well to mix in completely and then pour the filling into the baked pie shell. Place the pie in the fridge to cool completely and then serve with your favorite keto whipped cream or enjoy as is. Per serving: Calories 314; Fat 30 g; Cholesterol 98 mg; Sodium 124 mg; Carbohydrates 19 g (Dietary Fiber 2 g, Sugar Alcohol 12 g); Net Carbohydrates 4.4 g; Protein 8 g. Strawberry Cream Pie Prep time: 20 minutes Cook time: 15 minutes Yield: 10 servings Ingredients 2 cups almond flour 1/2 teaspoon sea salt 2 tablespoons powdered erythritol 2 tablespoons coconut oil 1 tablespoon gelatin 1/4 cup warm water 2 tablespoons boiling water 1-1/2 ounces freeze-dried strawberries 1/2 cup powdered erythritol 1/4 teaspoon sea salt 1 cup plain Greek yogurt 1 tablespoon lemon juice 1 teaspoon vanilla extract 1 cup heavy whipping cream Directions Preheat your oven to 350 degrees F. Make the pie crust by placing the almond flour, 1/2 tsp sea salt, 2 tablespoons powdered erythritol, and coconut oil in a food processor. In a separate small bowl combine the 1 tablespoon of gelatin with 1/4 cup warm water and let sit to bloom for 5 minutes. Add 2 tablespoons boiling water to the gelatin and whisk to melt. Pour the hot liquid gelatin mix into the food processor and pulse until a smooth dough forms. Remove the dough and place on a silicone baking mat. Place a piece of parchment paper over the top of the dough and use a rolling pin to flatten the dough, rolling it between the parchment and the silicone mat. Remove the parchment from the top of the dough and then flip the dough into a 9-inch pie pan, peeling the silicone mat off the dough after it’s in the pie pan. Bake the crust in the preheated oven for about 15 minutes or until it has turned a nice golden brown. To make the filling, place the freeze-dried strawberries in a food processor and pulse until they’re completely powdered. Add the powdered erythritol and sea salt and pulse again. Add the Greek yogurt, lemon juice, and vanilla extract to the food processor and mix until combined. In a large bowl, whip the heavy whipping cream until stiff peaks form. Fold half of the whipped cream into the strawberry mix and then pour into the baked pie shell, smoothing evenly. Top the pie with the remaining whipped cream and serve. Store in the fridge for up to one day (best when enjoyed within the same day). Per serving: Calories 186; Fat 14 g; Cholesterol 2 mg; Sodium 162 mg; Carbohydrates 21 g (Dietary Fiber 2 g, Sugar Alcohol 12 g); Net Carbohydrates 6.3 g; Protein 7 g. French Silk Pie Prep time: 2 hours 30 minutes Cook time: 15 minutes Yield: 10 servings Ingredients 2 cups almond flour 1/2 teaspoon sea salt 2 tablespoons powdered erythritol 2 tablespoons coconut oil 1 tablespoon gelatin 1/4 cup warm water 2 tablespoons boiling water 2/3 cup canned coconut milk, unsweetened, full fat 8 teaspoons unsweetened cocoa powder 5 tablespoons powdered erythritol 1/2 ripe avocado 1/4 teaspoon vanilla extract 1/4 teaspoon sea salt 1 cup heavy whipping cream 2 tablespoons powdered erythritol Directions Preheat your oven to 350 degrees F. Make the pie crust by placing the almond flour, 1/2 tsp sea salt, 2 tablespoons powdered erythritol, and coconut oil in a food processor. In a separate small bowl combine the 1 tablespoon of gelatin with 1/4 cup warm water and let sit to bloom for 5 minutes. Add 2 tablespoons boiling water to the gelatin and whisk to melt. Pour the hot liquid gelatin mix into the food processor and pulse until a smooth dough forms. Remove the dough and place on a silicone baking mat. Place a piece of parchment paper over the top of the dough and use a rolling pin to flatten the dough, rolling it between the parchment and the silicone mat. Remove the parchment from the top of the dough and then flip the dough into a 9-inch pie pan, peeling the silicone mat off the dough after it’s in the pie pan. Bake the crust in the preheated oven for about 15 minutes or until it has turned a nice golden brown. To make the filling, place all the ingredients into a large bowl. Blend together with an immersion blender until completely smooth. Pour the chocolate filling into the baked pie crust and place in the fridge for at least 2 hours to chill. Whip the heavy whipping cream in a large bowl until stiff peaks form. Add the 2 tablespoons powdered erythritol and beat again. Spread the whipped cream over the chocolate cream pie and serve. Per serving: Calories 302; Fat 29 g; Cholesterol 33 mg; Sodium 164 mg; Carbohydrates 18 g (Dietary Fiber 4 g, Sugar Alcohol 11 g); Net Carbohydrates 3.5 g; Protein 7 g. Embracing No-Bake Pies No-bake pie filling works wonderfully for keto pies because they’re primarily cream based. This cream filling is set using gelatin or a baked egg yolk mixture. You can get a lot of flavor into this type of filling with very little effort. No-bake pies are incredibly versatile, enabling you to make a keto fruit-flavored pie, something chocolatey, or a delicious, nutty concoction. Many no-bake pies are frozen, creating the perfect warm-weather treat. No matter what kind of no-bake pie you make, having a dessert that is ready to eat without ever turning on the oven is simply amazing. These recipes are a few examples that require zero cooking time. Peanut Butter Pie Prep time: 20 minutes Cook time: 0 minutes Yield: 12 servings Ingredients 4 cups walnuts 1/4 cup butter, melted 2 tablespoons powdered erythritol 1/4 teaspoon salt 1/2 teaspoon vanilla extract 2 tablespoon unsweetened cocoa powder 3/4 cup unsweetened, smooth peanut butter 1/2 cup cream cheese 1/3 cup powdered erythritol 1 teaspoon vanilla extract 1-1/4 cup heavy whipping cream Directions Place the walnuts in a food processor and pulse until they’re fine crumbs. Add the butter and 2 tablespoons powdered erythritol, salt, vanilla extract, and cocoa powder to the food processor and pulse again until a dough forms. Place the crust mix into a pie tin and press into the bottom of the pan and up the sides. Place the pie crust in the freezer while you make the filling. In the bowl of a stand mixer, beat the peanut butter, cream cheese, and 1/3 cup powdered erythritol until smooth and light. Add the vanilla extract and 1/4 cup of the heavy whipping cream to the bowl and beat again until the filling has the consistency of frosting. In a separate bowl, whip the remaining heavy whipping cream until stiff. Fold the heavy whipping cream together with the peanut butter mix and then transfer to the prepared pie crust, spreading the filling smooth. Place the pie in the freezer for at least one hour. Slice and serve. Per serving: Calories 322; Fat 31 g; Cholesterol 55 mg; Sodium 107 mg; Carbohydrates 13 g (Dietary Fiber 2 g, Sugar Alcohol 7 g); Net Carbohydrates 4 g; Protein 7 g. Grasshopper Mousse Pie Something about the hint of mint and the aerated mousse makes this Grasshopper Mousse Pie rich yet light at the same time. Prep time: 20 minutes Cook time: 10 minutes Yield: 12 servings Ingredients 4 cups walnuts 1/4 cup butter, melted 2 tablespoons powdered erythritol 1/4 teaspoon salt 1/2 teaspoon vanilla extract 2 tablespoons unsweetened cocoa powder 2-1/2 cups heavy whipping cream 1/2 cup fresh mint, chopped 2 teaspoons gelatin 3 tablespoons warm water 4 egg yolks 1/2 cup powdered erythritol 1/2 teaspoon peppermint extract Directions Place the walnuts in a food processor and pulse until they’re fine crumbs. Add the butter and 2 tablespoons powdered erythritol, salt, vanilla extract, and cocoa powder to the food processor and pulse again until a dough forms. Place the crust mix into a pie tin and press into the bottom of the pan and up the sides. Place the pie crust in the freezer while you make the filling. Place 1-1/2 cups heavy whipping cream and the fresh mint in a small saucepan and bring to a boil. Turn off the heat, cover, and set aside to steep for 30 minutes. Strain the mint leaves from the cream, discarding them. In a clean saucepan, combine the gelatin and warm water and let sit for 4 minutes to gel. Add the heavy whipping cream to the pot with the gelatin and whisk. Heat over medium, whisking constantly until the gelatin is fully dissolved. In a medium bowl, whisk the yolks together with the powdered erythritol. Slowly whisk in the heavy whipping cream mixture and then transfer the yolk and cream mix back into the saucepan. Heat over low heat, whisking constantly, until the mixture reaches 160 degrees F on a candy thermometer. Remove from the heat, add the peppermint extract, cover, and refrigerate for about 1 hour. Whip the remaining heavy whipping cream in a large bowl until stiff peaks form. Fold the whipped cream into the mint mix and the pour into the prepared pie crust. Spread evenly and serve while cool. Per serving: Calories 289; Fat 30 g; Cholesterol 140 mg; Sodium 65 mg; Carbohydrates 14 g (Dietary Fiber 1 g, Sugar Alcohol 10 g); Net Carbohydrates 2.6 g; Protein 4 g. No-Bake Cheesecake Pie Prep time: 3 hours Cook time: 0 minutes Yield: 10 servings Ingredients 1-1/2 cups finely ground almond flour 1/4 cup powdered erythritol 1/4 cup butter, melted 1-1/2 cups cream cheese, softened 2 tablespoons sour cream 2 tablespoons lemon juice 3/4 cups powdered erythritol 1 tablespoon gelatin 2 tablespoons warm water 1/2 cup heavy whipping cream Directions Make the pie crust by mixing the almond flour, 1/4 cup powdered erythritol, and melted butter together until crumbly. Press the mix into the bottom of a 9-inch pie pan and up the sides. Place in the fridge to firm. To make the cheesecake filling, beat the cream cheese, sour cream, lemon juice, and 3/4 cup powdered erythritol together until smooth. In a separate bowl, combine the gelatin with 2 tablespoons water and let sit for 1 minute. Microwave the mix for 25 seconds, melting the gelatin completely. Stir the melted gelatin into the cream cheese mix. In a separate large bowl, whip the heavy whipping cream until stiff peaks form. Fold the whipped cream into the cream cheese mix and then spread the filling into the chilled pie crust. Place in the fridge for at least 2 hours to firm. Slice and serve. Per serving: Calories 307; Fat 30 g; Cholesterol 68 mg; Sodium 135 mg; Carbohydrates 25 g (Dietary Fiber 2 g, Sugar Alcohol 19 g); Net Carbohydrates 3.6 g; Protein 7 g. Coconut Cream Pie Prep time: 45 minutes Cook time: 0 minutes Yield: 10 servings Ingredients 1-1/2 cups finely ground almond flour 1/4 cup powdered erythritol 1/4 cup butter, melted 2 cups heavy whipping cream 2 eggs plus one egg yolk 1/3 cup powdered erythritol 2 tablespoons cold, butter 1 teaspoon coconut extract 1/4 teaspoon liquid stevia 1/4 teaspoon xanthan gum 1-1/2 cups shredded, unsweetened coconut flakes One 15-ounce can coconut milk, full fat, chilled 3 tablespoons powdered erythritol Directions Make the pie crust by mixing the almond flour, 1/4 cup powdered erythritol, and melted butter together until crumbly. Press the mix into the bottom of a pie pan and up the sides. Place in the fridge to firm. To make the coconut filling, place the heavy whipping cream in a small saucepan and bringing to a boil. Meanwhile, whisk the eggs, egg yolk, and granular erythritol in a medium bowl. Slowly whisk the hot cream into the egg mix. Transfer the egg and heavy whipping cream mix back into the small saucepan and heat over low heat, stirring constantly, for another 4 to 5 minutes or until the mix begins to thicken slightly. Remove the pan from the heat and stir in the butter, coconut extract, and liquid stevia. Sprinkle the xanthan gum over the mix and then whisk quickly to blend in well. Stir in 1 cup of the coconut flakes and then pour the coconut cream into the prepared pie crust, cover, and place in the fridge to chill for at least an hour. Toast the remaining coconut until golden brown. Make the topping by whisking the chilled coconut milk well until stiff peaks form. Add the powdered erythritol to the cream and whip again. Spread the coconut whipped cream over the coconut pie and then sprinkle with the toasted coconut. Slice and serve. Per serving: Calories 458; Fat 46 g; Cholesterol 144 mg; Sodium 52 mg; Carbohydrates 22 g (Dietary Fiber 2 g, Sugar Alcohol 15 g); Net Carbohydrates 4.6 g; Protein 7 g. In Step 2, constantly stir the mixture so as not to cook the eggs.

Cheat Sheet / Updated 03-14-2021

When going from a high-carb diet to a low-carb one like the Ketogenic Diet, you’ll experience a pretty substantial shift in your mind-set, your ingredients, and even some of your cooking and baking techniques. Sometimes you may be tempted to cut out entire parts of the meal (such as dessert), but that isn’t a great long-term approach. Everything you do on keto should be sustainable: whether you choose to stick with it for years is entirely up to you, but the way you eat should be healthy enough to keep you going for that long.

Step by Step / Updated 05-13-2020

The keto diet is a sustainable lifestyle choice, incorporating all elements of a meal, including dessert. That concept may seem ironic because the one thing most people know about keto is that you have to avoid sugar. When you change your eating style, however, you also change how you cook. Strawberries contain a lot of water and very few carbs. They also have high quantities of fiber, as well as lots of vitamins and minerals such as vitamin C, manganese, and potassium. Many holiday desserts revolve around this delicious, keto-approved fruit, and Chocolate-Covered Strawberries are very romantic. Prep time: 10 minutes Cook time: 1 minute Yield: 14 strawberries Per serving: Calories 42; Fat 4 g; Cholesterol 0 mg; Sodium 1 mg; Carbohydrates 5 g (Dietary Fiber 2 g, Sugar Alcohol 1 g); Net Carbohydrates 1.5 g; Protein .5 g.

Article / Updated 05-06-2020

What are macros in the keto diet plan? Macros is short for macronutrients, and the three primary macronutrients (the main groups of food that provide fuel for your body) are fats, protein, and carbs. The key to keto is that you’re getting only a small amount of your nutrition from carbs. Even if you eat a high-fat and moderate-protein diet, if you go over your carb limit, you’ll be kicked out of ketosis. You’ll have to monitor your carb intake closely until you get used to being on a very low-carb diet and have a good sense of the amount of carbs in different foods. This will mean understanding the ratio of macros in a serving size when you eat fresh foods and always, always checking the nutrition labels when you eat anything from a package. As you start your keto journey, it’s a good idea to get a sense of not only how many calories you should consume, but also how much of each macro — fat, protein, and carbs — you should eat throughout the day. Many people are awful at estimating the portion size or number of calories in a typical meal. Portion sizes have increased dramatically over the past few decades, with bagels getting twice as big and a standard “cup” of soda more than tripling in size! The recent decision to label calorie servings in restaurants may help this trend, but all too often this information is hidden away from consumers — to decrease the chance that they’ll make the better decision to skip the tub of popcorn with the movie. If you grossly underestimate the number of calories — and carbs — you’re eating, you’ll keep wondering why you’re having a hard time losing extra weight. Being informed and learning how to accurately estimate the number of calories in your go-to meals, as well as the “innocent” snacks that you may sometimes forget to count, will really help you gain a handle on your target food intake. After you’ve got a good sense of how many calories you’re actually eating, it’s time to check out some of the calculators available on the web to figure out how many you should be eating. If you’re eager to figure this out now, we’ve provided you with the tools to help you “guestimate” these values on a daily basis and walk you through how to do this step by step. How to determine the total calories you need, your resting metabolic rate Your total daily calories, or resting caloric intake, is the number of calories your body needs each day. This number is also called resting metabolic rate (RMR), and it’s essentially the amount of energy you need every day to carry out the essential functions of life — building up and breaking down the tissues of your body, breathing, and resting quietly. Your RMR depends on a host of factors, including weight, lean body mass, age, activity level, gender, and more. If you’ve wondered why a friend can eat whatever she wants and never gain an ounce, it could be that she’s naturally blessed with a faster metabolism from her parents, or it could be related to an overactive thyroid gland. The thyroid produces thyroxin, which is the hormone that most tightly influences metabolic rate. Too much of it can lead to weight loss, while hypothyroidism — a more common issue — can lead to weight gain. On the other hand, if someone gains weight by merely glancing at a cookie, it could be due to one of several reasons. He may be shorter (taller people tend to have higher caloric needs), already overweight (fat is less metabolically active than muscle), or spend his days in a climate-controlled environment (exposure to both cold and heat can jump-start RMR because your body has to do the work to regulate your body temperature, rather than the thermostat). What you eat also affects your metabolism. Eating and digesting your food requires energy and creates heat. The opposite, starvation diets, actually slow your metabolism down as your body tries to conserve what energy you have. You can drop your metabolism by as much as 30 percent if you slash your calories too quickly, making it difficult to lose the extra pounds you’re trying to shed. Interestingly, as we mention in Part 1, by optimizing your body’s hormonal balance, keto may derail this tendency to hold onto excess weight even as you cut back on calories. There are two main ways to determine your RMR: Indirect calorimetry: This is the most accurate way to assess your RMR, but it’s also more cumbersome and expensive. It’s a useful tool if you want the most effective and unique nutritional plan to help you achieve your dream weight. Indirect calorimetry measures the amount of heat you produce by determining how much gas (carbon dioxide and nitrogen) you exhale. Because these gases are the end products of the majority of metabolism, it gives a very accurate measurement of how much energy you use in a given period. There are several methods to measure your exhaled gases, but they all require purchasing expensive equipment or setting up an appointment with a personal trainer, nutritionist, or doctor. A commonly used device, BodyGem, is a handheld machine that requires about ten minutes to determine your RMR accurately. Older indirect calorimeters required face masks or lying quietly in a closed chamber in a laboratory. Obtaining this result will run you about $50 to $75. RMR calculators: These calculators use complicated formulas that take into account several criteria to come up with a unique number of calories you should consume per day. There are several calculators available to estimate your basal calorie intake, but the accuracy of these calculators can vary by as much as 400 calories per day — almost enough to cause a weight change of a pound per week! The various RMR calculators are more likely to cause a higher degree of inaccuracy in people who are overweight. This happens because most of the formulas use your current weight as a significant part of the calculation. Excess body weight is often fat, which is less metabolically active than muscle and will, therefore, overestimate how many calories you actually need if you’re overweight. RMR calculators aren’t as precise as indirect calorimetry, so if you really want an accurate result or you’re overweight and serious about weight loss, it might be useful to get the indirect calorimetry done for the best results. If you’re okay with a tiny amount of guesswork, the tried-and-true RMR calculator that many dietitians and nutritionists have used for years is the Mifflin–St. Jeor formula. It’s the most accurate calculator with a difference from indirect calorimetry of only about 20 calories per day for a person with a healthy body weight. Similar to other calculators, this number rises in an overweight individual and can be as much as a 150-calorie difference. Beware that both indirect calorimeters and RMR calorimeters only provide you with the minimal number of calories you need, and they don’t account for more activity than would happen if you were lying in bed all day binge-watching Netflix. Physical activity is the best thing you can do to increase your daily caloric intake, and you’ll need to remember to modify your total caloric intake based on how much activity you do in a given day. After you’ve calculated your RMR, you’ll need to figure out your total daily energy expenditure (TDEE). This number takes into account the amount of activity you do. Use one of the following numbers, depending on your level of daily activity: 2: You have an office job and spend very little time engaging in any physical activity. 375: You’re slightly more active. This generally means doing some walking or household work up to three days a week. 55: You engage in moderate levels of activity. People in this category exercise at a higher level between three and five days a week. 725: You’re very active. You enjoy significant exercise, like CrossFit, swimming, or some form of martial arts, six or seven days each week. 9: You’re close to an Olympic-level athlete. You can use this number if you have a very physically demanding day job, or you engage in professional-level sports regularly. If you’re trying to lose or gain weight, of course, you need to adjust these numbers to reflect your goal. As a general rule, although there is some variety to these results, you need to slash (or add) about 250 calories per day to lose (or gain) half a pound per week. Bump this up to 500 calories a day if you’d like to move the scale about one pound in a week. The basic math for weight loss takes your RMR, adds in the amount of physical activity you do, and then matches those needs with what you eat. If you have an excess, you’ll gain weight; if you have a deficit, you’re primed to lose weight. Here is the basic Mifflin–St. Jeor formula. It’s different depending on your gender: For men: (10 × weight in kilograms) + (6.25 × height in centimeters) – (5 × age in years) + 5 For women: (10 × weight in kilograms) + (6.25 × height in centimeters) – (5 × age in years) – 161 To convert pounds to kilograms, divide your weight in pounds by 2.2. To convert inches to centimeters, multiply your height in inches by 2.54. Let’s take the example of a man who is 30 years old, weighs 150 pounds, and is 5 feet 8 inches tall. Assume he wants to maintain his weight and he’s working a desk job with little physical activity. Here’s how to calculate his total caloric intake: Convert his weight (150 pounds) to kilograms. That’s 150 / 2.2 = 68.18 kilograms. Convert his height (5 feet 8 inches) to centimeters. First, you have to convert his height to inches. There are 12 inches in 1 foot, so he’s 60 inches + 8 inches = 68 inches tall. Now 68 × 2.54 = 172.72 centimeters. Multiply his weight in kilograms by 10. That’s 68.18 × 10 = 681.8. Multiply his height in centimeters by 6.25. That’s 172.72 × 6.25 = 1,079.5. Multiply his age in years by 5. That’s 30 × 5 = 150. Add the amounts from Step 3 and Step 4, subtract the amount from Step 5, and add 5. That’s 681.8 + 1,079.5 – 150 + 5 = 1,616.3 calories. That’s his RMR. To get his TDEE, multiply his RMR by 1.2, which reflects his activity level. That’s 1616.3 × 1.2 = 1,939.56, or rounding up, 1,940 calories per day. If the idea of doing all this math sounds like torture to you, check out this free online calculator. Keto macros: how many fat grams do you need After figuring out the number of calories you need, it’s time to take a look at how many grams of each type of macro you should be eating per day. To figure this out, you’ll need to multiply your total calories by the fraction the macro plays in your daily diet. For example, if you’re consuming 2,000 calories per day and you want to go with 75 percent from fat, 20 percent from protein, and 5 percent from carbs, you’d perform the following calculations: 2,000 × 0.75 = 1,500 calories from fat per day 2,000 × 0.20 = 400 calories from protein per day 2,000 × 0.05 = 100 calories from carbs per day Unfortunately, most nutrition labels don’t break down your macros into calories from each group; they give you the total number of calories, and then break each individual nutrient into grams. That means the next step is finding out how many grams of each macro you can have. Your percentage of fat and protein will slightly change if you’re on the standard ketogenic diet versus the protein ketogenic diet. Both protein and carbs provide four calories per gram, while fat contains nine calories, so divide by the appropriate number to get accurate results. As the majority of your caloric intake, fat should be about 75 percent of your total intake on keto. Some people may go as high as 80 percent (strict keto for medical conditions like epilepsy) or drop down to 65 percent (if they’re on the high-protein keto diet). Let’s continue using the example above: 1,500 / 9 = 167 grams In this example, you need to eat about 167 grams of fat per day. You’ll need to adjust this depending on the type of keto diet you’re following. You divide by nine because there are nine calories for every fat gram, compared to four each for the other two macros. Keto macros: how many protein grams do you need To calculate calories for moderate protein (for maintenance and weight loss, not building muscle) intake, the formula looks like this: 400 / 4 = 100 grams This example, for the standard ketogenic diet, will require about 100 grams of protein. If you’re trying to build muscle, the general rule is to take in 1 gram of protein per pound of body weight, although this would decrease if you’re significantly overweight. If your body fat percentage is 30 percent or higher for women or 25 percent or higher for men, you should focus on losing excess fat before really attempting to build muscle. This isn’t to say that you can’t go to the gym before you hit a certain body fat percentage — not at all! However, bulking and building muscle requires excess protein, which means upping your overall caloric intake while decreasing the amount of fat you’re eating. It can get very complicated to try to balance having enough excess calories to build muscle while cutting them to lose fat. You can successfully combine these two efforts, but it’s somewhat difficult. If you’re just starting out, focus on either fat loss or muscle building. Keto macros: how many carb grams do you need The macro with the least amount of calories will be carbs, and it’s calculated by the following formula (again, using the example from earlier): 100 / 4 = 25 grams Generally, eating around 25 grams of carbs is a good starting point when you decide to transition to the keto diet. However, everyone will have a slightly different carb allotment. Some people will maintain ketosis at a little over 50 grams of carbs per day while others have to really slash their carbs to stay in ketosis. Over time, as you understand when your body is in ketosis (or with the aid of urine strips or other tests), you may be able to modify your carb allotment. Also, if you’re on the targeted keto diet and you add some extra carbs around the time of your intense workout, you’ll be able to increase this number. Remember that the longer you’re on keto, the more efficiently your body uses the process, and you can generally add in more carbs over time. A critical part of success on the keto diet is being aware of how many calories you need each day, as well as where you need to get your calories. Pull out your dusty calculator or head over to a good calorie counter to keep yourself on track.

Article / Updated 05-01-2020

This article gives you a keto dump cake recipe and a couple keto slow cooker cake recipes. Dump cakes are named quite appropriately because they involve dumping all the ingredients in a bowl, mixing them quickly, and then immediately baking the finished product. These recipes are simple and never involve creaming butter, folding ingredients, or sifting. In other words, all of the difficult steps are eliminated. Dump cakes tend to be super moist and dense, which means that just a little will fill you up. Slow cooker cakes are just as easy to put together as dump cakes, often requiring little more than mixing the ingredients until smooth. These desserts are baked inside a slow cooker with low, steady heat. To prevent the cakes from drying out, slow cooker cakes often have a flavorful liquid poured over the top, which absorbs into the cake as it bakes, keeping it moist. Choose a slow cooker cake when you want to bake a cake without the hassle of turning on the oven; simply mix the ingredients, set the timer on the slow cooker, and come back a few hours later to a perfect cake. Pumpkin Dump Cake Prep time: 10 minutes Cook time: 40 minutes Yield: 12 servings Ingredients 1/4 cup heavy whipping cream 1/2 cup whole milk One 15-ounce can pumpkin puree 3 eggs 1/2 cup granular erythritol 2 teaspoons vanilla extract 1 tablespoon pumpkin pie spice 1 cup almond flour 1/3 cup coconut flour 1/2 cup granular erythritol 2 teaspoons cinnamon 1/2 cup butter, melted Directions Preheat your oven to 350 degrees F and grease a 9x13 inch cake pan or casserole pan. In a large bowl, mix the heavy whipping cream, whole milk, pumpkin puree, eggs, 1/2 cup granular erythritol, vanilla extract, and pumpkin pie spice. Stir until smooth. Pour the mixture into the prepared pan. In a separate bowl, mix the almond flour, coconut flour, 1/2 cup granular erythritol, and cinnamon together. Sprinkle the mix over the pumpkin mix in the pan. Drizzle the melted butter over the entire cake pan as evenly as possible. Bake in the preheated oven for about 40 minutes or until the center is firm to the touch. Let the cake cool and then slice and serve. Per serving: Calories 197; Fat 16 g; Cholesterol 81 mg; Sodium 36 mg; Carbohydrates 24 g (Dietary Fiber 3 g, Sugar Alcohol 16 g); Net Carbohydrates 5.1 g; Protein 5 g. Slow Cooker Lava Cake Prep time: 15 minutes Cook time: 2 hours Yield: 6 servings Ingredients 1/2 cup heavy whipping cream 4 eggs 3/4 cup canned, full fat coconut milk 1 teaspoon vanilla extract 1/4 cup butter, melted 1 cup finely ground almond flour 1/4 cup unsweetened cocoa powder 4 tablespoons granular erythritol 2 teaspoons baking powder 1/4 teaspoon sea salt 1/2 cup unsweetened dark chocolate chips 1/2 cup water 2 tablespoons unsweetened cocoa powder 1 tablespoon granular erythritol Directions Grease the ceramic insert of your slow cooker. In a large bowl, combine the heavy whipping cream, eggs, coconut milk, vanilla extract, and melted butter. Add the almond flour, cocoa powder, 4 tablespoons granular erythritol, baking powder, and salt and stir until a thick batter forms. Pour the batter into the slow cooker bowl and spread to smooth. Sprinkle the dark chocolate chips over the top of the batter. In a small bowl, combine the water, 2 tablespoons cocoa powder, and 1 tablespoon granular erythritol. Heat the mix for about 30 seconds in the microwave to dissolve the sweetener. Pour the water mix over the top of the cake batter and then cover the slow cooker and bake on the low setting for 2 hours. Let cool slightly before slicing and serving Per serving: Calories 372; Fat 34 g; Cholesterol 189 mg; Sodium 262 mg; Carbohydrates 27 g (Dietary Fiber 8 g, Sugar Alcohol 13 g); Net Carbohydrates 6.3 g; Protein 11 g. The cake is done and ready to enjoy when the top is shiny and fudge like. Lemon Coconut Slow Cooker Cake Prep time: 10 minutes Cook time: 3 hours Yield: 8 servings Ingredients 1-1/2 cups almond flour 1/2 cup coconut flour 3 tablespoons granular erythritol 2 teaspoons baking powder 1/2 teaspoon xanthan gum 1/2 cup coconut oil, melted 1/2 cup heavy whipping cream 2 tablespoons lemon juice 2 teaspoon lemon zest 2 eggs 3 tablespoons granular erythritol 1/2 cup hot water 2 tablespoons butter 2 tablespoons lemon juice Directions In a medium bowl, whisk together the almond flour, coconut flour, 3 tablespoons granular erythritol, baking powder, and xanthan gum. Add the melted coconut oil, heavy whipping cream, 2 tablespoons lemon juice, lemon zest, and eggs to the dry ingredients and mix well to form a smooth batter. Spread the batter into your slow cooker insert. In a small bowl, combine the remaining 3 tablespoons granular erythritol, hot water, butter, and 2 tablespoons lemon juice. Stir to melt the butter and then pour the mix over the cake batter in the slow cooker. Cover the slow cooker and bake on the high setting for 2 to 3 hours or until a toothpick comes out of the center of the cake cleanly. Serve warm. Per serving: Calories 369; Fat 35 g; Cholesterol 81 mg; Sodium 133 mg; Carbohydrates 19 g (Dietary Fiber 5 g, Sugar Alcohol 9 g); Net Carbohydrates 4.6 g; Protein 8 g.

Article / Updated 05-01-2020

A quick freshly baked cake can be a lifesaver, especially if you need to make a tasty treat in a hurry. The keto-friendly recipes in this article are so easy and help you keep you on track with keto. Mug cakes are individually sized cakes that are fast and simple, enabling you to satisfy your cake craving every single night if you want. Most mug cakes are made by mixing all the ingredients inside a mug, which is then baked in the microwave for 1 to 2 minutes, allowing you to enjoy a fresh, hot cake with minimal effort. Because these cakes are cooked so quickly at such a high temperature, letting them cool for a minute or two before you take a bite is a smart idea. These little cakes are also a perfect way to make sure you control your portions and stick to your macros. Check out these easy recipes to give you your cake fix. Vanilla Mug Cake Prep time: 2 minutes Cook time: 2 minutes Yield: 1 serving Ingredients 1 tablespoon coconut oil, melted 1/4 cup unsweetened almond milk 1/2 teaspoon vanilla extract 1/4 cup finely ground almond flour 1 tablespoon coconut flour 1/2 teaspoon baking powder 1/8 teaspoon salt 1 egg 5-1/2 teaspoons powdered erythritol Directions Spray a microwave-safe mug with cooking spray and then mix the melted coconut oil, almond milk, and vanilla extract in the mug. Add all the remaining ingredients to the mug and stir until nicely blended. Spread the top so that it’s level and then place in the microwave for 2 minutes. Let cool for 1 minute, dust with a tiny bit of powdered erythritol or one fresh berry for a garnish, and then enjoy while still warm. Per serving: Calories 402; Fat 34 g; Cholesterol 212 mg; Sodium 559 mg; Carbohydrates 33 g (Dietary Fiber 6 g, Sugar Alcohol 22 g); Net Carbohydrates 5.5 g; Protein 14 g. After you mix all the ingredients in Step 1, the batter should be smooth and thick. Chocolate Chip Mug Cake Prep time: 5 minutes Cook time: 2 minutes Yield: 1 serving Ingredients 3 tablespoons almond flour 2 tablespoons powdered erythritol 1 tablespoon unsweetened cocoa powder 1/4 teaspoon baking soda 1/4 teaspoon vanilla extract 1-1/2 tablespoon unsweetened dark chocolate chips 1 egg 1 tablespoon butter, melted 2 tablespoon heavy whipping cream Directions Place all of the dry ingredients, including the chocolate chips, into a large microwave-safe mug that you’ve sprayed with cooking spray. Whisk together with a fork. Add the wet ingredients and stir together until the batter is smooth. Microwave for 90 seconds or until the top of the cake is firm. Let cool for a minute, top with a few extra chocolate chips, and then enjoy. Per serving: Calories 436; Fat 41 g; Cholesterol 283 mg; Sodium 399 mg; Carbohydrates 36 g (Dietary Fiber 6 g, Sugar Alcohol 25 g); Net Carbohydrates 5.1 g; Protein 13 g. Making mug cakes unique After you’ve tried a few of the mug cake recipes in this article, you may be wondering how you can make them even more delicious and suited for your personal tastes. One easy way to switch things up is to change the extracts used in the recipe. For example, the Vanilla Mug Cake uses vanilla extract, but you can easily replace this with almond extract to get a tasty, almond-flavored cake. There are so many different kinds of extracts on the market, almost all of which will add no carbohydrates to the recipes. You can also try using different flours in each mug cake recipe. A hazelnut flour, for example, would be a good substitute for an almond flour. Keep in mind that using different flours will alter the texture of the cake and change the nutritional information we have listed. However, as long as you use keto-approved flour varieties, you should be able to come up with some interesting new mug cakes that stick to your diet. Berry Lemon Mug Cake Prep time: 5 minutes Cook time: 2 minute Yield: 1 serving Ingredients 1-1/2 tablespoon butter, melted 2 tablespoons granular erythritol 1/4 teaspoon vanilla extract 1/4 teaspoon lemon extract 3 tablespoons heavy whipping cream 4 tablespoons almond flour 1/2 teaspoon baking powder 1/2 teaspoon lemon zest 5 blueberries 3 raspberries Directions In a small bowl, combine the butter and granular erythritol until smooth. Stir in the vanilla extract, lemon extract, lemon zest and heavy whipping cream. Add the almond flour, baking powder, and lemon zest, and mix until the batter is smooth. Gently fold in the berries and then pour the batter into a greased, large, microwave-safe bowl. Microwave for 2 minutes and then let cool for 1 minute. Flip the cake out of the mug and onto a plate to show the beautiful berries and then enjoy! Per serving: Calories 486; Fat 48 g; Cholesterol 107 mg; Sodium 202 mg; Carbohydrates 33 g (Dietary Fiber 4 g, Sugar Alcohol 24 g); Net Carbohydrates 5.7 g; Protein 8 g. Peanut Butter Chocolate Mug Cake Prep time: 5 minutes Cook time: 1 minute Yield: 2 servings Ingredients 2 tablespoons almond flour 1 teaspoon unsweetened cocoa powder 2 teaspoon granular erythritol 1/4 teaspoon baking powder 2 eggs 1 tablespoon smooth peanut butter, unsweetened 1 tablespoon butter, melted 1/2 teaspoon vanilla extract Directions In a small bowl, mix together the almond flour, unsweetened cocoa powder, granular erythritol, and baking powder. In a separate bowl, whisk together the eggs, peanut butter, melted butter, and vanilla extract until smooth. Blend the wet and dry ingredient mixes together to make a smooth batter. Pour the batter into two greased microwave-safe mugs, dividing the batter evenly. Microwave the cakes, one at a time, for a minute. Let the cake cool for a minute and garnish with a few extra chocolate chips before enjoying. Per serving: Calories 216; Fat 18 g; Cholesterol 227 mg; Sodium 151 mg; Carbohydrates 8 g (Dietary Fiber 1.5 g, Sugar Alcohol 4 g); Net Carbohydrates 3 g; Protein 10 g. Coconut Mug Cake Prep time: 5 minutes Cook time: 2 minutes Yield: 1 serving Ingredients 2 tablespoons coconut flour 1-1/2 teaspoon powdered erythritol 1/4 teaspoon baking powder 1 pinch sea salt 1 tablespoon coconut oil, melted 1 egg 2 tablespoons canned coconut milk, full fat 1 tablespoon shredded coconut, toasted Directions Place all of the ingredients into a large, microwave-safe bowl. Whisk the mixture together well using a fork. Pour the batter into a large, greased, microwave-safe mug. Bake the cake in the microwave for about 90 seconds or until the top is firm. Remove the cake from the microwave and let cool for a minute. Sprinkle with a little toasted coconut as a garnish, if desired. Enjoy while warm plain or with homemade keto whipped cream. Per serving: Calories 299; Fat 25 g; Cholesterol 212 mg; Sodium 443 mg; Carbohydrates 20 g (Dietary Fiber 6 g, Sugar Alcohol 10 g); Net Carbohydrates 4.5 g; Protein 9 g. When mixing all the ingredients in Step 1, make sure the batter is smooth. After you remove the cake from the microwave in Step 2, the center of the cake may slightly sink. Use your oven to bake your mug cake If you love the idea of mug cakes but are hesitant to bake in the microwave, the oven is a perfectly acceptable replacement. Make sure your mug is oven safe (most ceramic mugs are, but check the bottom of the cup to be sure) and then bake the cake in an oven that’s been preheated to 350 degrees Fahrenheit for 10 to 15 minutes. The top of the cake will be firm after it’s fully baked. If you double, triple, or even quadruple a mug cake recipe, dividing the batter into multiple mugs, you can bake them all at once. Making a fresh, warm, keto cake has never been easier. Almond Butter Mug Cake Prep time: 4 minutes Cook time: 1 minute Yield: 1 serving Ingredients 2- 1/2 tablespoons smooth, unsweetened almond butter 1 tablespoon granular erythritol 1 egg 1/4 teaspoon vanilla extract 1 pinch sea salt Pinch of powdered erythritol as garnish Directions Add all of the ingredients (except powdered erythritol) to a large, greased, microwave-safe mug. Stir well, using a fork, until the batter is smooth. Bake in the microwave for a minute. Cool the cake for at least 30 seconds, dust with a little powdered erythritol and then enjoy. Per serving: Calories 323; Fat 27 g; Cholesterol 212 mg; Sodium 323 mg; Carbohydrates 20 g (Dietary Fiber 4 g, Sugar Alcohol 12 g); Net Carbohydrates 3.9 g; Protein 15 g. Tahini Chocolate Mug Cake Prep time: 5 minutes Cook time: 1 minute Yield: 1 serving Ingredients 2 tablespoons finely ground almond flour 1-1/2 tablespoon unsweetened cocoa powder 1-1/2 teaspoon granular erythritol 1/4 teaspoon baking powder 1 tablespoon tahini paste 1 egg 1 tablespoon butter, melted 2 teaspoons dark chocolate chips, unsweetened Directions In a small bowl, combine the dry ingredients, whisking well. Add the remaining ingredients, except the dark chocolate chips, and stir until a smooth batter has formed. Fold in the chocolate chips and then scoop the batter into a large microwave-safe mug. Microwave for 90 seconds or until the top of the cake is firm. Let the cake cool for a minute, sprinkle with a few extra chocolate chips and then enjoy while warm. Per serving: Calories 391; Fat 35 g; Cholesterol 243 mg; Sodium 181 mg; Carbohydrates 22 g (Dietary Fiber 8 g, Sugar Alcohol 8 g); Net Carbohydrates 6.3 g; Protein 14.2 g.