These mini muffins will perk up your breakfast with bites of blueberries (use frozen!) and a coconut flour base. They’re great for those of you who loved having a muffin in the morning before starting keto, but we kept them small to help with portion control. Yields 6 servings of Keto Blueberry Pancake Bites The Preparation 4 large eggs ¼ cup erythritol ½ teaspoon vanilla extract ½ cup coconut flour ¼ cup butter, melted 1 teaspoon baking powder ½ teaspoon salt ¼ ...
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Dairy & Keto: Best, Worst, and Substitutes
Dairy products are born from raw whole milk — a water-based mixture with roughly 50% of its calories coming from fat, 20% from protein, and 30-35% as net carbs (mostly from lactose). Although this means a glass of milk is not good for keto, this doesn’t rule out every other dairy product from your low-carb lifestyle. In fact, the most popular keto ingredients are made from milk, but with one crucial difference: Most of the milk sugar is filtered out during production (and no other sugars are ...
- April 7, 2021
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50+ Healthy Keto Snacks to Help with Ketosis
One of the most satiating diets is the keto diet. Keto-friendly foods are typically so filling that keto dieters end up eating fewer calories — and, in many cases, fewer meals — throughout the day. This allows them to lose weight sustainably. However, just because you are following keto doesn’t mean that you are immune to hunger and afternoon energy crashes. If you’re not prepared, and the convenience of processed, carb-dense snacks beckons you, you may very well find yourself with a mouthful ...
- June 18, 2018
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The Best 5 Keto Cheesecake Recipes
Cheesecake is one of those desserts that seems like it should be keto-friendly. After all, it's just cream cheese with a little bit of sweetness, right? Unfortunately, this isn't the case — almost every cheesecake is packed with added sugar and carb-filled flour, making this delicious dessert a disaster for our health. However, this doesn't mean that you can never eat cheesecake again if you are on the ketogenic diet. All you have to do is make it yourself using your favorite low-calorie ...
- January 19, 2018
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Keto Peanut Butter Cups
There’s nothing like a classic Reese’s peanut butter cup. The combination of peanut butter and chocolate with sugary sweetness balancing the flavors is such a heavenly treat. Unfortunately, as with most commercial candies, health was an afterthought when they picked the ingredients. This is why it is best to make them yourself to get your chocolate peanut butter fix. All it takes is three ingredient substitutions and a few simple steps to make crave-worthy keto peanut butter cups. The ...
- July 23, 2020
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Keto Blueberry Smoothie
I love making this keto blueberry smoothie on mornings I feel like I am running behind and don't have time to make breakfast. Putting protein powder in this smoothie really helps to keep me full until lunch time. Blueberries are a superfood, so this smoothie has some great nutrient properties. Blueberries are a great source of vitamin C and have a great source of antioxidants too. Instead of making a plain protein shake after working out, this would be a great smoothie to make ...
- April 22, 2021
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Blueberry Banana Bread Smoothie
Before you say it, I know what you're thinking: "But Craig, bananas are definitely not allowed on a ketogenic diet!" Don't worry guys, we're using banana flavored extract to impart some flavor into our smoothie - no real bananas needed! This one does thicken up slightly more than the others because of the addition of flax and chia seeds, but I think it gives a great hearty mouthfeel that is perfect for breakfast replacements. I've been on a little bit of a smoothie binge lately, so if you'd ...
- September 4, 2014
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Keto Egg Fast: Rules, Recipes, Meal Plan, and Risks
The keto egg fast is one of the most popular strategies for breaking through weight loss plateaus and accelerating fat loss. Essentially, it is a short-term keto diet plan centered around eggs, cheese, and butter, with very few exceptions. Though this approach would make old-school cardiologists gasp, there are plenty of low-carb and keto dieters that implemented the egg fast and achieved incredible results. However, this doesn’t answer the most important question: Will the keto egg fast be ...
- April 10, 2020
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Crispy Keto Pork Bites
These simple crispy pork bites with a creamy blue cheese sauce make the perfect snack, entertainers nibbles, or delicious dinner treat. Something a bit crispy, a bit salty, creamy, and a little bit sweet. Why not have them with your favorite greens for dinner? I do! Are you an entertainer? Are you always looking for keto friendly snacks to make that your guests will love? Look no further. These have always been a winner with my friends and family. They go before I can almost get a look ...
- July 6, 2017
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What Are Keto Fat Bombs – A Comprehensive Guide
Most diets are not sustainable. Whether it is a vegan diet, low-fat diet, or low-calorie diet, we tend to revert back to the most convenient way of eating that we can find. Just thinking about preparing meals in a new way, on a new schedule, with new ingredients consumes so much energy and time that eating becomes a chore. For example, you will start getting noticeable results on the ketogenic diet after about 3 weeks, but it may be too much of change that you won't make it that far. At ...
- August 26, 2017
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