Keto Cottage Cheese Bowl
Cottage cheese makes an excellent switch-out for greek yogurt. You can make a delicious morning breakfast by adding:
- ¾ cup cottage cheese
- 2 tablespoons of nuts
- ¼ cup of berries
- Drizzle of sugar-free sweetener like lakanto maple syrup
You can also switch it up by adding different types of nuts and seeds like pecans or flax seeds. Or, if you like nut butters you could add in Perfect Keto Nut Butter or almond butter.
Is Cream Cheese A Good Fat
The fat in Cream Cheese is great keto fat because its nearly entirely a naturally occurring saturated fat.
If you then choose your Cream Cheese carefully, the quality of the fat goes way up.
For example, when you choose Cream Cheese that was made from milk of organically raised and pasture-fed cows, the milk that is used to make the Cream Cheese is cleaner and more nutritionally rich to start the process. All of that goodness just gets passed on to your Cream Cheese.
Then if you choose a probiotic Cream Cheese, youre going to get a food product that has more of the enzymes used to turn milk into Cream Cheese, preserving not only the live nature of the food but transferring all of those enzymes to your gut to help you even better process that amazing keto fat.
What Type Of Cheese Is Best For Keto
You will find a lot of cheese varieties in the market which will feel appropriate for the diet plan, but natural or simple organic does not mean that it is qualified for keto.
The best and right type of cheese that you can include in the diet without getting stress about carbs or disturbing the ketosis process is the 100 % grass-fed cheese, this is the one that contains additional nutrients or unhealthy ingredients since it is the purest form of this diary product. The grass-fed cheese means that it is made without any kind of pesticides, added sugars, unhealthy fat, etc.
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The Best Cheese For A Low Carb Diet
Whether it is crumbled over fresh arugula, melted over achicken parmesan, or paired perfectly with a luscious glass of red, cheese hasbecome a staple ingredient on many peoples grocery lists. It is a sultrycomfort food that has the magic power to pair with almost anything we choose toeat.
Cheese is an ingredient that has been around almost as longas civilization itself. It has consistently been one of the trendiest foods,globally, not only because its delicious, but also because it is a productthat gives us the protein and fat that we need for energy, without as much of thesugar that we find in milk .
So why is it that people,looking to lose weight, are so timid around this internationally respected,ancient ingredient? Perhaps it is because cheese contains, that ever-dreadedword, fats, or that we just cannot believe that something so savory andcomforting could be so darn delicious. While many diets out there may agreewith these claims, and tell us to avoid it, I am excited to tell you that thereis now a diet, called the Ketogenic diet, that argues quite the opposite,saying that the right portions of cheese is absolutely okay to eat whileachieving your most difficult of diet goals.
Eating Too Much Protein
It’s a natural process by which the body will convert energy from proteins and fats into glucose when glucose is not readily available. In a low-carb or ketogenic diet, gluconeogenesis will occur at varying rates to maintain body function. Our bodies donât need tons of carbs , but we do need glucose.
You could eat a no-carb diet and through gluconeogenesis, your body would convert other substrates into glucose for fuel. This is why carbs make up five percent of your keto macros. In fact, some parts of the body need carbs to survive, such as red blood cells and kidney medulla . Through gluconeogenesis, the body creates and can store extra glucose as glycogen in case its supply becomes too low.
In most diets, where carbs are readily available, gluconeogenesis occurs at a slow rate, since the need for extra glucose is very low. The body runs on glucose and stores excess carbs and protein as fat. Conversely, on the keto diet, the body runs on healthy fats and stores excess carbs and protein as glycogen to be used for muscle recovery or to support the parts of the body which need a steady supply of carbs.
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Dark Chocolate And Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants.
In fact, cocoa provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries .
Dark chocolate contains flavanols, which may help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy (
Can You Eat Too Much Cheese On Keto
Cheese is an excellent staple for the keto diet. It is high in fat, rich in protein, and mostly low in carbs.
However, overeating can affect your macro ratios, hinder your weight loss, and even cause other issues if you have a sensitivity to dairy products.
When eating cheese on the keto diet, you need to be wary of:
- Too much protein while protein is essential for muscle building and fat loss, overeating protein can cause gluconeogenesis. This is when the body turns excess protein into glucose. This can result in slower results since your body will try to burn the glucose for fuel before it burns fat.
- Too many calories if you want to lose weight, you need to be in a calorie deficit. This means you need to consume fewer calories than the amount you burn in a day. Cheese may be the right choice for your keto macros, but it can also be very high in calories. This can negatively affect your weight loss.
- Inflammation some people are more sensitive to dairy than others. For people who are lactose intolerant, eating too much cheese can have a negative effect, including bloating. Moderation is important! Try to stick to no more than 1-2 ounces per day.
- Hidden carbs when pairing cheese is rarely eaten alone and is almost always paired with something. Make sure to read labels thoroughly so you dont accidentally pair your cheese with something high in carbs.
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Ways To Use Cream Cheese As Part Of Your Keto Diet
There are lots of ways to incorporate Cream Cheese into your keto diet. Here are some of the ways that I use Cream Cheese around my house:
- As a fat booster on top of meats.
- As a thickener for sauces.
- In meat and cheese wraps as a binder.
- On Parmesan Cheese Crisps as an appetizer.
- Mixed with heavy cream and herbs to create a dip.
Can You Eat Dairy On Keto
Yes! Many dairy products are low in carbs in addition to cheese that fits into the keto diet such as sour cream, heavy cream, and butter.
This gives you so many more options when it comes to creating keto-friendly recipes!
Choosing the full-fat dairy options is best for the keto diet.
Many dairy products offer reduced or fat-free options, but those usually end up replacing the fat with additional carbs making it less suitable for keto.
Look at the food labels closely to ensure you are choosing the best option for your keto diet.
Not all dairy is good for a keto diet, though.
Dairy products such as milk, yogurt, and ice cream all contain too many carbs by either the natural sugar found in dairy or added sugar for sweetness.
Avoid those products to keep your diet lower in carbs and on track to stay in ketosis.
However, some companies are making keto-friendly options for ice cream for those ice cream lovers out there.
There are many keto ice cream flavor options available, so give one a try!
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Lower Risk Of Heart Disease
Did you know that heart disease is the number one reason for mortality among adults? Imagine being more likely to prevent it just by eating some cheese.
Consuming cheese doesnt guarantee you wont develop heart disease, but studies published in the European Journal of Nutrition showed promising results that participants who consumed cheese daily were 14 percent less likely to develop heart disease versus those who didnt eat cheese.
Southern Keto: Beyond The Basics Over 120 All American & International Recipes With More Of The Comfort Food You Love By Natasha Newton
Dont want to give up your comfort food favorites, but still want to eat the keto way? Newtons latest keto-friendly cookbook , comes filled with keto-friendly takes on indulgent foods, not just from the South, but from all over the United States and beyond. Youll find recipes for everything from slow cooker chicken tacos to zucchini Parmesan, plus low-carb desserts.
And if youre concerned about whether seemingly indulgent foods can indeed be keto compliant, heres some good news: With a few ingredient substitutions, it is possible to enjoy some of your favorite comfort foods, says Smith. If you’re making comfort food dishes without a keto-specific recipe, Smith suggests familiarizing yourself with easy substitutions like cauliflower for rice or potatoes. Almond flour can be a substitute for wheat flour, letting you still enjoy baked cookies just remember a sugar substitute is needed to also comply with ketogenic guidelines, Smith adds.
Southern Keto: Beyond the Basics Over 120 All American & International Recipes With More of the Comfort Food You Love, $34.95, .
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Is Dairy Okay On A Ketogenic Diet
First, its important to understand that not all dairy is created equal.
So, even if certain dairy is keto-friendly, if youre noticing any of those pesky symptoms, it may not be right for you.
Another reason to consider taking it easy with dairy is the simple fact that, as a highly processed food, its easy to go overboard.
While it can be the perfect boost to complete your day and round out your fat intake, dairy has the potential to ruin your calorie and macro goals in one small snacking session.
To keep all your dairy consumption within keto limits, lets go over a few ground rules first.
Take the keto quiz
Dont Miss Out On The Excellent Health Benefits
Not only is cheese delicious, but its high in fat and generally low in carbsmaking it perfect for a ketogenic diet.
Cheese is also rich in protein, with cheddar containing an average of 7 grams per ounce. Its also great for hitting your recommended daily allowance of calciumproviding up to 20% of your required intake.
Cheese contains plenty of zinc, potassium, magnesium, and phosphorus which, along with calcium, help to maintain the health of your teeth and bones, boost your immune system, and protect your heart.
Cheese is also rich in vitamin B12, a highly complex vitamin that helps to produce DNA, protein, red blood cells, and contributes to stronger mental health. While vitamin B-12 deficiency can have serious side effects, its impossible to get too much of it. Eating cheese is a great way to make sure youre getting enough.
While cheese is high in saturated fat, studies have shown that it doesnt actually contribute toward cardiovascular disease. In fact, it may even help protect against it.
Studies have shown that by increasing calcium intake through the consumption of cheese, its possible to lower your blood pressure and even reverse hypertension.
The fatty acids in cheese provide excellent fuel for keeping your brain healthy. It also contains linoleic acid, a polyunsaturated fatty acid which research has linked to more efficient fat metabolism as well as cancer prevention.
Dairy May Cause Cravings
Although dairy is often considered filling, some people find that eating it causes cravings for more.28 One piece of cheese leads to another, then another. For some, it may seem almost impossible to stop eating.
This doesnt happen in everyone, or likely even in most people. And there isnt much high-quality research on the topic.
Still, there is some debate about whether dairy has addiction tendencies.29
While the science is inconclusive, clinical experience shows that, for some, dairy may trigger a desire to keep eating more and effectively bypass hunger cues.30
Hidden Carbs And Nutrition Labels
Going on a ketogenic diet can be very difficult in the very beginning. Knowing what to eat and what not to eat takes some time to get used to, so if you make some mistakes in the beginning dont be too hard on yourself. Its better to make a mistake and learn from it than to make a mistake and not realize it was in error.
Theres always going to be foods that are bad for us when it comes to eating. Some foods are particularly sneaky at hiding carbohydrates from us. Heres a small list of common items that sometimes have hidden carbs:
There are so many food items out there that contain hidden sugars and carbs. Always be careful about what youre purchasing and try to make as much from scratch as you can from home.
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How Many Carbs Are In Velveeta
Ah, Velveeta. It seems to be the perfect liquid gold out there, right? Well, if youre on a keto diet, then you might want to think again before eating a slice.
While Velveeta is easier to melt and might taste pretty good, the carb count isnt that great. Velveeta has 3 grams of carbs for every 1oz. It also has about 3 grams of sugar and only 6 grams of fat.
Velveeta also isnt really cheese. At least not anymore. Its made up of milk protein concentrate, milk fat, and whey protein.
Remember that sugar count? Velveeta contains more lactose than normal cheese. Obviously, this is because of how much milk it is made with. In contrast, real cheese is made with very little lactose.
Not to mention that Velveeta has very little nutritional value. This is why I say to steer clear of Velveeta while on keto. There are plenty of other cheeses to choose from, and trying different things can help you get out of your comfort zone.
You can even try other keto-friendly dairy products. Such as yogurt, which I actually have a recent article about.
Just click the link to read it on my site.
If you love spicy food guys, you need to make this smoky Mexican chili paste!
Youll never go back to store bought. It adds fantastic flavor to keto chili and great for marinating meat and veggie sides such as cauliflower rice
Other Potential Benefits Of Eating Cheese
- The magnesium in cheese helps build and maintain muscle mass while ensuring your immune system functions as good as possible.
- According to Medical Daily, the selenium found in certain cheeses, such as cheddar, aid in the prevention of thyroid cancer. It also works as an antioxidant, protecting your cells from free radicals that may damage your skin and immune system.
- Calcium found in cheese can help prevent calcium deficiency in women who are lactating.
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If Trying Keto Why Dairy Free Is The Way To Go
There are many documented benefits of a keto diet including mental clarity, reduced cravings, improved memory, deeper sleep and increased satiety.
However, this diet earns its controversy. With a narrowed focus on fat content and less on food sourcing and quality, it can lead to a significant gap in nutrient dense foods, increase in processed foods and a loss of micronutrients.
What makes Territorys keto approach unique is that our meals arent made with dairy or processed foods that often accompany the keto diet. We rely heavily on high quality fats, like olive and coconut oil, quality proteins in moderation and plenty of low-glycemic veggies to keep nutrient density high and carb count low.
All Territory meals are free of dairy because it is one of the most common inflammatory foods. Even for people with no known dairy sensitivity, existing low-grade inflammation can make you more susceptible to irritation from dairy. Reducing exposure to irritating foods can help prevent or calm chronic inflammation, which has massive long-term health benefits.
While eating dairy can make keto easier because there are many high-fat dairy food options, keto is completely possible without dairy. When youre already straining your body with a diet as restrictive as keto, eating nourishing, non-inflammatory foods can help keep you fueled and focused.
How To Eat Dairy-free Keto
Here are a few dairy-free keto tips:
The Lowdown On The Territory Keto Reset
Keto Diet And Carb Requirements
A keto diet forces your body to burn ketones a byproduct of fat instead of glucose for fuel.
To maximize the effects of the diet, you must continue to produce ketones, a characteristic of the metabolic state of ketosis. As such, you have to eat mostly fat, a moderate amount of protein, and very few carb-containing foods.
Eating too many carbs can quickly kick you out of ketosis. In addition, high amounts of protein may bring you out of ketosis, as your body can convert protein into glucose .
The standard keto diet typically comprises about 80% of calories from fat, 15% from protein, and 5% from carbs .
Thus, if your goal is 2,000 calories per day, you should aim for about 178 grams of fat, 75 grams of protein, and only 25 grams of carbs each day to get into ketosis.
However, if you have been in ketosis for a while, you may be able to increase your carbs a bit and still produce ketones. The key is finding your carb limit.
In a study in 50 women following a low carb keto diet for weight loss, most participants were able to increase their carb intake from 20 grams to 4060 grams per day after 2 weeks and still produce ketones .
Regardless, a keto diet is still very low in carbs, so its important to plan your meals and snacks around foods that are high in fat but contain no or very low carbs. Foods that are likely too high in carbs include:
No or very low carb dairy foods that are often recommended for a keto diet include full fat, unprocessed cheeses and heavy cream.
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