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Simplicity is the key to sustaining the keto diet. It is what to implement when time is precious, but it is also the most dismissed idea while attempting to dig into every possible avenue to try and decipher which product or technique is going to get them into ketosis faster. This post will show you how to keep the keto diet simple.

Ketogenic Diet Lifestyle

When you look at the ketogenic diet as a lifestyle as opposed to a crash diet that will get you fit in 30 days, the stress and anxiety begin to fall away. I want you to wipe the slate clean, focus on your goals and understand that lasting change is not going to occur overnight.

Just remember, we didn’t become this way overnight. However, we can spend one night understanding the basics of getting started and begin moving in the right direction. This post is going to teach you how to eliminate the worries, declutter the head space and find the yellow brick road to meaningful success that will last a lifetime.

How to Keep the Keto Diet Simple

There are a few pillars that encompass the ketogenic diet. The first section that we’re going to address here is simplicity. So, what does simplicity actually mean?

“Freedom from complexity, intricacy, or division into parts”

So, if we attempt to apply simplicity to the ketogenic diet, what are the main factors that make up the problem, so that we can find a solution?

  • Quantity of Carbohydrates
  • Energy Sourced from Fats

Both of these points relate to each other because once you begin to eliminate carbohydrates from your diet, your body will instinctively pull energy from fat as it will be the main macro nutrient you will be feeding it.

“If you cannot explain the problem, you won’t find the solution”

Removing complexity requires a finite view of the solution. If you need to burn fat on your body, then the only scenario that will have any impact on this equation is the number of carbohydrates you are consuming.

Remove Confusion

So to simplify the ketogenic diet, remove any complexity or intricacies and eliminate any divisions that might be helpful, but ultimately add confusion. We then arrive at the following statement:

  • Quantity of Carbohydrates

Now that I have broken the ketogenic diet down into a simple explanation, anyone can start the diet with ease. The amount of carbohydrates you consume directly impacts your ability to be in a ketogenic state. Everything else is secondary.

Overview

Simply put, by limiting the consumption of carbohydrates in the body, your body will produce less insulin, as you won’t be experiencing as many blood sugar spikes. Insulin is the master switch for fat burning, so when the body produces less insulin, it will be able to burn more fat as opposed to storing it.

Watch The Video

How To Start A Ketogenic Diet For Beginners - YouTube
 

Related Topics

How To Start The Ketogenic Diet

Difference Between Net Carbs and Total Carbs

Keto Macro Calculator 

The post How to Keep the Keto Diet Simple appeared first on FatForWeightLoss.

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I made this delicious Keto Cheesecake recipe for my Dad on his birthday. He loves cheesecakes.. almost as much as me! I guess the best keto cheesecake taste must run in the family.

This recipe has been updated since I first posted this back in 2017, so be sure to follow this recipe, as opposed to my old one for perfect results.

Best Keto Cheesecake Recipe

I’ve made this Keto Cheesecake before, however, I have since upgraded my photography skills. It was about time this recipe got some more thought and care on the decoration.

This Keto Cheesecake recipe contains eggs, which give it a magnificent rising effect. This also gives it the ability to crack on the top, However, this is easily fixed with some cream and strawberries (or any other berries you so desire).

Straining the ingredients of this cheesecake through a sieve is a trick I learned from Sarah over at Broma Bakery as it helps remove any clumps that might form in the filling, which can ruin your cheesecake.

Making sure you bake this cake using a water bath is important, since the top can crack easily due to the rising and falling temperatures in the oven. Here I’ve wrapped some aluminium foil around the bottom so that while it’s sitting in the water, no water actually enters into the cake tin from below.

Low Carb Cheesecake

Keto Cheesecake (new york baked cheesecake) is a simple recipe. The only downside to it is that it just takes a while to let the oven cool once the cooking time has completed.

I made a quick strawberry compote using 1 punnet strawberries and 1/2 cup water in a saucepan over medium heat, then mashing the berries into a paste. Let that cool, and you have a perfect topper for your keto cheesecake.

New York Baked Keto Cheesecake

Nobody likes recipes that require hundreds of different ingredients just to make it taste like “The Real Thing”.

On top of that, no one likes it when they have to buy all of those different ingredients, only to throw them away a week later because none of the other recipes required any of the same ingredients.

This keto cheesecake doesn’t try to replicated graham cracker crust. I make my own, and its better.

I’ve done the keto recipes that contain hundreds of different ingredients, and as much fun as they are to make and share with your friends, I’m not sure anyone would have actually made them…

Finding simple ideas for ingredients that you already have is what I strive to turn my website FatForWeightLoss into. A helpful resource to aid in simple ketogenic nutrition without all the complications and associated costs.

Make Mini Low Carb Cheesecakes

This recipe could be spread out over a few smaller cake tins to make a mini cheesecake, or you can simply select the servings dial to reduce the ingredients down until you make the size you desire.

Keto Cheesecake Net Carbs

This recipe contains 5g net carbs per serve, which is good considering how delicious it is. You can simply dial down the net carbs by either reducing the base, or removing the base entirely and just making it a pie dish (other ideas welcome).

Related Recipes:

Low Carb Cheesecake Brownies

Salted Caramel Cheesecake

Cheesecake Fatbombs

Keto Cheesecake – New York Baked Cheesecake

Keto Cheesecake (New York Baked Cheesecake) is not a complicated recipe, but it just takes a little while, and it’s mostly waiting for the middle to cook, rise and deflate again without cracking!

Base
  • 2 Cups Almond Flour (200g / 7 oz)
  • 1/2 Cup Coconut Flour (40g / 1.2 oz)
  • 180 g unsalted butter (must be cold, 6 oz)
  • 1 tsp baking powder
  • 1/2 tsp Salt
  • 1/2 tsp xanthan gum ((optional))
  • 2 Tbsp Erythritol (SoNourished) (granular)
Filling
  • 2 Cups Cream Cheese (full fat (500g / 1 lb))
  • 3/4 Cup Sour Cream (full fat)
  • 2/3 Cup Erythritol (SoNourished) (granular)
  • 3 large Eggs
  • 1 tsp Vanilla Extract
  • 1 tsp Lemon Zest
Base
  1. In a large glass bowl, mix the almond flour, coconut flour, xanthan gum, baking powder, erythritol and salt together until each of the ingredients are indistinguishable.
  2. This process has to be done quickly, otherwise, it will not work! – Cut the cold butter up into small chunks, and add it to the dry ingredients. Press the butter into the dry ingredients by using two forks. This can also be done in a food processor by pulsing the chunks of butter and dry ingredients for 20 – 30 seconds on high
  3. In a 22cm (8.5″) springform cake tin, line the bottom insert with baking paper, grease the inside with butter and press the base mixture into the bottom of the tin. I usually press it halfway up the sides as well.
  4. Place the tin in the fridge to allow the base to set. Preheat your oven to 140 degrees C (280 F) if fan forced, otherwise 160 degrees (320 F).
Filling
  1. In a mixing bowl, add the cream cheese, sour cream, vanilla extract, lemon zest and erythritol. Mix until well combined.
  2. As the mixture begins to thicken slightly, add the first egg and continue to mix. Add in the rest of the eggs one at a time, and continue to mix.
  3. Take the base out of the fridge, poke holes in the bottom of the base with a fork, and bake in the oven for 15 minutes until slightly golden. Remove and let cool slightly. Wrap the bottom of the tin in aluminium foil.
  4. Using a seive, pour the cream cheese filling through into the base (this helps remove any large clumps that might spoil the cheesecake). Put the cheesecake into the oven and bake in a large baking sheet filled with water (otherwise known as a water batch). Alternatively, you can place 2 ramekins filled with water right next to the cheesecake. Bake for 50 minutes.
  5. Check the cheesecake by pushing a spike into the middle. If it comes out clean then the cake is ready.
  6. Turn the oven off, and leave the oven slight open for another 30 mins to cool the cheesecake slowly. (this stops the top from cracking) Remove from the oven and let it come to room temperature before placing in the fridge for 4 hours to set. Keeps up to 5 days in and airtight container in the fridge.
This recipe has been updated since first posting
  1. The base has been updated to be more biscuit like and delicious
  2. The filling has had more sweetener added, to be more like a real proper cheesecake.
  3. I made a quick strawberry compote using 1 punnet strawberries and 1/2 cup water in a saucepan over medium heat, then mashing the berries into a paste. Let that cool, and you have a perfect topper for your keto cheesecake.

The post Keto Cheesecake – New York Baked Low Carb Cheesecake appeared first on FatForWeightLoss.

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This keto cheesecake popsicle recipe reminds me of those frozen yogurt ice creams. Its soft, delicious and super easy to make, with only 3 ingredients.

Cheesecake Popsicle Recipe

These keto popsicle are made using a popsicle mold, which makes it super easy to make, but I also love the shape of these popsicles. It looks just like the ice creams we used to have as kids.

If you love my cheesecake fat bombs, then these popsicles are very similar.

Sugar free popsicles recipes

These keto popsicles are 100% sugar free, using the sweetness from the strawberries used in the recipe. Strawberries are one of the lowest carb fruits, but they still taste amazingly sweet naturally.

Sugar free popsicles with stevia can also be a helpful sweetener, but I find that stevia often isn’t nessesary, as cream cheese and strawberries already taste quite sweet to the keto adapted taste buds.

If you like, monk fruit could also be a wonderful sweetener to use, just make sure its liquid monk fruit.

Frozen ice pop maker

I bought a specific ice pop mould that has the divots on each side. I just love the look of the classic mould makers. You can find it on amazon if you click here.

Obviously, you don’t have to use the same ones I use, but it helps to understand what size they are for your reference.

Other Popsicle Flavors You Can Try

You can try many other flavours simply by substituting the strawberries with flavours such as coffee, peanut butter, or even mint (with a little stevia to sweeten the deal).

If you’re trying other berries, I would suggest using blueberries, raspberries, or blackberries. Those will work the best in this case, since most other fruits are too high in carbohydrate to benefit your ketogenic lifestyle.

Similar Recipes

Keto Cheesecake Fat Bombs

Keto New York Baked Cheesecake

Keto Salted Caramel Cheesecake

Keto Berry Fat Bombs

Keto Cheesecake Popsicles

  • 1 block Cream Cheese (room temperature, 8 oz / 250g)
  • 1/4 cup heavy whipping cream (room temperature)
  • 10 large strawberries (4 oz / 120g)
  1. Using a blender, place the cream cheese, cream and strawberries into the blender, and blend until smooth

  2. Pour into the popsicle molds, place the sticks into the molds, and set in the freezer for 1-2 hours until set.

  3. To remove the popsicles from the molds, simply run them under hot water until the sides release from the molds.

  4. Keeps in the freezer for up to 2 weeks.

You can use the following berries that are part of the ketogenic diet as alternatives:

  • Blueberries
  • Raspberries

You can also make this recipe dairy free by substituting the cream cheese and the cream for tinned coconut cream.

The post Keto Cheesecake Popsicle Recipe appeared first on FatForWeightLoss.

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Keto coffee jelly is a recipe made by using gelatin to set coffee into a delicious jelly, covered with a sweet cream made without sugar. Its delicious, and so easy to make for the week.

The main ingredient in jelly is usually gelatin, which you can easily buy from your local grocery store in the baking isle. Gelatin powder is a great ingredient to use in cooking, since it has so many applications.

This recipe was popularized in Japan, and is usually serve as a drink with a milk, or watered down cream. Since jelly and cream go so well together, why not just keep it as jelly right?

Health Benefits of Gelatin

Gelatin is a hydrolyzed form of collagen, which helps with skin, hair, nails plus many other things necessary to live a happy healthy life.

Its made by dehydrating parts of animals, including skin, bones and tissue. It’s colorless and tasteless. Like collagen, it help improve gut health and digestion.

Glycine from gelatin can help the mucus lining in the stomach and help balance your digestive enzymes.

Gelatin neutralizes methionine levels, which eating a lot of meat can create high levels of (actually, homocystine, in a round about way). Carnivore dieters should consider gelatin, as it neutralizes excessive methionine intake (which increases homocysteine levels).

Glycine is also an inhibitory neurotransmitter which acts in a similar way to anti-depressants only without the nasty side effects.

Unlike collagen, gelatin creates a gell substance that is useful in cooking, especially when creating jelly.

Substitutes for Gelatin

A helpful substitue for gelatin is called Agar Agar, and is made from Red Algae, but is similar in structure to guar gum. It sets like gelatin, but in a much clearer way. Best used if you want a harder style of jelly.

Used in cooking throughout Asia and Russia and is a fantastic vegetarian substitute for gelatin. It has been used in weight loss throughout japan, and recently in the US.

Related Recipes

Keto Coffee Jellies

Keto Bullet Proof Coffee

Keto Fat Bombs

Hope you enjoy making this easy keto coffee jelly recipe. If I’ve missed anything, leave it in the comments below.

Keto Coffee Jelly

Keto coffee jelly is a recipe made by using gelatin to set coffee into a delicious jelly, covered with a sweet cream made without sugar. Its delicious, and so easy to make for the week.

Jelly
  • 1 oz Gelatin Powder
  • 2 cups hot water
  • 4 cup cold water
  • 4 tsp instant coffee
Cream
  • 1.5 cups heavy whipping cream
  • 1 tsp vanilla extract
  • 1 tsp Liquid Stevia
  1. In a large bowl, mix together the hot water and gelatin powder. Stir until dissolved

  2. Add the instant coffee, and stir until fully dissolved. Add the cold water, cover and place into the refrigerator for 4 hours or until completely set.

  3. In a separate mixing bowl, combine the cream, vanilla extract and liquid stevia. Mix until uniform in color and place into the refrigerator covered.

  4. To serve, use a large blade and slice into the jelly horizontally and vertically as many times as desired. Less cuts will produce larger chunks, more cuts will produce smaller chunks. Serve 1 cup of coffee jelly with 1/4 cup cream mixture and enjoy.

  5. Cream will keep in the fridge for up to 4 days, or can me frozen in 1/4 cup batches for up to 1 week. Jelly will last up to 1 week.

Don’t enjoy coffee? Try adding any extract you like, such as rum, peppermint, or cocoa powder.

The post Keto Coffee Jelly appeared first on FatForWeightLoss.

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This keto salted caramel cheesecake is voted recipe of the week, and I can’t stop eating it… can someone please come rescue me? I’m in a keto cheesecake coma…

The filling of this cheesecake is set using gelatin and collagen, which is fantastic for your joints, hair, nails and skin. Who would have thought that the health benefits of collagen would be so tasty!

This no bake cheesecake is super easy, in fact I would say that It is easier than my New York Baked Cheesecake, since you don’t have to wait for it to cool down in the oven, or bake it with a water bath…

It’s made with the delicious salted caramel collagen mix made by Temple Nutrition,  and the ingredients are SUPER GOOD! (Grass Fed & Finished Hydrolysed Bovine Collagen Peptides, Coconut (C8:C10) MCT Oil Powder (Acacia Fibre), Natural Caramel Flavour, Organic Himalayan Rock Salt, Sunflower Lecithin, Pure Stevia Extract (REBA))

Can you eat cheesecake on a keto diet?

The ketogenic diet solely focuses on whether you are in a state of “ketosis” or not. A normal cheesecake would prevent you from reaching ketosis, since the sugar would spike blood sugar levels, and subsequent insulin levels, preventing you from reaching ketosis. Also, the biscuit base would keep you from entering ketosis.

This cheesecake doesn’t contain any sugar, and keeps the base low carb, which will keep you in a state of fat burning throughout the entire time.

Best ever salted caramel cheesecake recipe

I would but this in the running to be one of the best no bake salted caramel cheesecake recipes out there, but since we’re just talking about keto desserts, you can always trust a FatForWeightLoss dessert recipe.

Keto Caramel Sauce

This recipe doesn’t need sauce, because all the goodness is inside the cheesecake. Normally, a cheesecake would be plain vanilla, then drizzled with a caramel sauce.

You can certainly do that, plus I have an amazing caramel sauce recipe in my brand new Keto Sweet tooth Cookbook available, so go ahead and grab a copy to make this cheesecake even MORE amazing.

Keto chocolate caramel cheesecake

This cheesecake has a chocolate crust, which goes so well with the salted caramel filling. It adds a depth of flavor that you wouldn’t otherwise get from a salted caramel cheesecake.

Health Benefits Of Gelatin and Collagen

Health Benefits Of Gelatin and Collagen go far beyond this post, so I will link to Dr Axes post that talks all about how gelatin helps with skin, hair, nails plus many other things necessary to live a happy healthy life.

One thing I did not know before reading Dr Axes post was gelatin neutralizes methionine levels, which eating a lot of meat can create high levels of (actually, homocystine, in a round about way). Go read his post for more info on how collagen and gelatin help boost your goals.

Keto Salted Caramel Cheesecake

Base
  • 3/4 cup almond flour
  • 1/4 cup coconut flour
  • 1 Tbsp unsweetened cocoa powder
  • 2 Tbsp Erythritol (SoNourished) (granular)
  • 1/4 tsp salt
  • 3.5 oz salted butter (melted)
Filling
  • 16 oz cream cheese (softened)
  • 10 fl oz heavy whipping cream
  • 1 tsp vanilla extract
  • 1/2 cup Powdered Erythritol (SoNourished)
  • 3 Tbsp Temple Nutrition Salted Caramel Collagen Powder
  • 1 Tbsp gelatin powder
Base
  1. In a large bowl, combine the almond flour, coconut flour, unsweetened cocoa powder, salt and erythritol. Mix until uniform in color

  2. Pour in the melted butter, mix until well combined. Spread into the bottom and sides of a pre greased, parchment lined 20cm (8") cake tin.

  3. You can either set this in the fridge (for no bake option), or bake in the oven at 350F (180C) for 15 minutes. (This is what I did)

Filling
  1. Place the softened cream cheese into a large mixing bowl, using an electric hand mixer combine with the heavy whipping cream until well mixed through.

  2. Add the vanilla extract, powdered erythritol, salted caramel collagen powder and gelatin powder. Continue to mix through until no lumps are visible in the mixture.

  3. Pour on top of the base, and smooth out the top section. Set in the fridge for a minimum of 2 hours.

  4. Keep in the fridge for up to 5 days, or can be frozen for up to 2 weeks.

If you live outside of Australia, you can also use Perfect Keto Salted Caramel Collagen Powder, and will give you the same results. 

Be sure to use FFWL15 for 15% off you order at Temple Nutrition

Use code FFWL for 15% Off Perfect Keto

The post Keto Salted Caramel Cheesecake appeared first on FatForWeightLoss.

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Milk chocolate keto muffins are a light, fluffy muffin that contains a few chocolate chip pieces that will satisfy your sweet tooth, and curb any sweet cravings.

This post is sponsored by Atkins Au/Nz. All text and opinions are 100% my own. Thank you for continuing to support the brands that help make FatForWeightLoss possible!

These chocolate chip muffins are a delicious mid morning snack, and super handy to use with meal prep, since you have 6 muffins ready to go throughout the week (and a cheeky dessert for the weekend).

The taste is very similar to an ordinary muffin, but the size is a little smaller. Most bakery’s love to make these jumbo sugar filled muffins that not only look big, but are excessively sweet. These muffins contain 8 times less carbs than regular muffins, and won’t hurt your waistline.

WHAT IS ATKINS MILK CHOCOLATE BAR?

The Atkins Milk Chocolate bar is a smooth and creamy milk chocolate bar. With only 1.5 grams of carbs, it’s the perfect treat to help curb your chocolate cravings.

Taste:

They actually taste really good. They are not something I would eat every day, but in a pinch, these chocolate bars are super delicious as a snack. They have 10X fewer carbs than a regular chocolate bar of the same weight which is impressive since they taste very similar.

Ingredients:

Cocoa Butter, Maltitol, Polydextrose, cocoa mass, milk solids, emulsifiers, natural flavour, sweetener (sucralose). 

For those who are sensitive to sugar alcohols, you may want to try 100% pure bakers chocolate. However, you’ll need to add the sweetness of your own, since this recipe adjusts for the sweetness of the milk chocolate bar.

Additional tips from Atkins: try melting some in the microwave to use in your low carb baking or as a dip for strawberries.

Related Recipes:

Keto Blueberry Muffins

Milk Chocolate Keto Muffins

  • 1 cup almond flour
  • 1 tsp baking powder
  • 2 large eggs
  • 1.8 oz salted butter (melted)
  • 1/2 cup Erythritol (SoNourished)
  • 1 tsp vanilla extract
  • 1.8 fl oz unsweetened almond milk
  • 1/4 tsp salt
  • 2 bars Atkins Milk Chocolate
  1. Preheat your oven to 350F (180C)

  2. In a medium mixing bowl, sift the almond flour and baking powder. Mix until uniform in color.

  3. Crack the eggs into the almond flour mixture, and mix until well combined. Then add the melted butter, erythrtiol, vanilla extract and almond milk. Mix together.

  4. Chop the bars of chocolate into 7 pieces each, and set aside.

  5. Pour the muffin mixture into 6 muffin holders. Add 1 Tbsp of the chocolate pieces into each muffin, and press down slightly into the liquid. Separate any remaining chocolate into each muffin.

  6. Place into the oven for 25 minutes, check if they are golden brown on top and firm, otherwise place in the oven for another 5 minutes.

  7. Let the muffins cool on a cooling rack. Store in the fridge for up to 5 days, or in the freezer for up to 3 weeks.

Pre greasing your muffin holders will help you remove the muffins easily once they are cooled, but is not necessary.

If you do not have access to the Atkins chocolate bars, you can also use any stevia sweetened chocolate bar you can find locally.

The post Milk Chocolate Keto Muffins appeared first on FatForWeightLoss.

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These cheesecake fat bombs are super delicious. In this recipe, I’ll show you how to create a fat bomb that is actually enjoyable to eat and doesn’t just taste like coconut or butter. I devoured the whole batch within a week, so I’m guessing that’s a good sign!

This post is very detailed, so feel free to skip to the section that suits you best using the table of contents below:

[cmtoc_table_of_contents]

Why Regular Fat Bombs Don’t Taste Great

When I first started the ketogenic diet, I tried regular fat bombs and thought they tasted pretty nasty. However, I realized that there were two reasons why I disliked them:

  1. They always tasted like coconut.
  2. The flavour in the fat bomb was way too strong.

With that in mind,  let’s dive into some tips and tricks on making fat bombs that are low carb, moderate protein and super delicious. 

Why These Fat Bombs Taste Delicious

This recipe for cheesecake fat bombs includes a vanilla flavoured bottom and chocolate flavoured top. The bottom of these fat bombs includes a cream cheese filling which keeps the texture soft and sweet. The top chocolate section is relatively crunchy. Trust me, it’s a good contrast.

What Moulds Should You Use?

I bought a mini cupcake pan from Kmart which is made from silicone. I highly recommend getting something similar because silicone makes the fat bombs easy to remove without destroying their structure. You can buy a similar mould on amazon here . Other readers have had great success with this particular product.

Helpful Recipe Tips The Base Layer

As you begin to mix the base ingredients together, make sure the butter is melted. Otherwise, you will get clumps of butter throughout the mixture and the fat bombs won’t taste perfect.

Another tip: When you are spooning the mixture into the mini silicone tray, use a teaspoon to level out the top. It’s much easier to level out when the fat bombs are at room temperature than it is once they are frozen.

For extra bonus points: you can add either 1 teaspoon of natural strawberry extract or natural banana extract to create a seriously delicious flavour in the cheesecake base.

Top Layer

Be sure to slowly pour the mixture into the cupcake moulds on top of the cream cheese layer.

Why? You can always fill them up later, but it’s much harder to remove excess once inside the moulds. They can also overflow easily.

Frequently Asked Questions Can These Fat Bombs Be Made DAIRY FREE?

Sure!  All you have to do is replace the cream cheese AND butter with coconut cream. You will get a similar texture, but unfortunately, they will taste like coconut.

Can I Use Stevia Instead Of Erythritol?

If replacing erythritol with liquid stevia, add 6-9 drops of stevia for the base and 3 drops for the top.

Similar Fat Bomb Recipes Coconut Oil Cheesecake Fat Bombs

To make these fat bombs into a coconut oil based fat bomb, simply replace the butter with coconut oil. It works well as I’ve tried it multiple times, especially with these Peppermint Fat Bombs.

Strawberry Cheesecake Fat Bombs

I’ve experimented with blending strawberries in the bottom layer, and blueberries in the top layer. The only difference? Instead of putting cocoa in the top layer, add 50 g of blueberries, and blend it together.

The fat bombs will look like the picture below:

Lemon Cheesecake Fat Bombs

To make these fat bombs into a lemon cheesecake fat bomb, replace the vanilla in the base with lemon flavouring. Also, use blueberries for the top layer (as shown in the strawberry fat bombs above).

Chocolate Cheesecake Fat Bombs

Instead of adding vanilla to the base, simply add 1 teaspoon of cocoa powder. The result will be a fat bomb with a creamy chocolate base and a crispy chocolate top.

Vanilla Cheesecake Fat Bombs

Add vanilla seeds to the bottom section. Scrape the seeds from 1/2 a vanilla bean and mix into the base.

Related Recipes

If you love cheesecake, you might be interested in making my New York Baked Cheesecake, Basque Burnt Cheesecake, or my Mint Chocolate Cheesecake

Cheesecake Fat Bombs

These cheesecake fat bombs are super delicious. In this recipe, I’ll show you how to create a fat bomb that is actually enjoyable to eat, which doesn't just taste like coconut or butter.

Base
  • 5 oz Cream Cheese
  • 2 oz Butter (melted)
  • 1/4 Cup Refined Coconut Oil (60ml / 2 fl oz)
  • 1 Tbsp Erythritol (SoNourished)
  • 1 tsp Vanilla Extract
Top
  • 1/2 Cup Refined Coconut Oil (120ml / 4 fl oz)
  • 2 tsp Erythritol (SoNourished)
  • 1 tsp Cocoa Powder
  1. For the base: In a medium-sized mixing bowl, beat the cream cheese with the butter until combined.

  2. Add the coconut oil, erythritol and vanilla, and mix until combined.

  3. Divide the mixture between 12 cups of a silicone mini cupcake tray (they should be three-quarters full).

  4. Smooth the top with a small teaspoon. Place in the freezer for 20 minutes until relatively hard on top.

  5. For the top: In a separate bowl, mix the coconut oil with the erythritol and cocoa powder. Pour on top of the semi-frozen base layer, and freeze until completely set, about 4 hours.

Helpful Recipe Tips

The Base Layer

As you begin to mix the base ingredients together, make sure the butter is melted. Otherwise, you will get clumps of butter throughout the mixture and the fat bombs won’t taste perfect.

Another tip: When you are spooning the mixture into the mini silicone tray, use a teaspoon to level out the top. It’s much easier to level out when the fat bombs are at room temperature than it is once they are frozen.

For extra bonus points: you can add either 1 teaspoon of natural strawberry extract or natural banana extract to create a seriously delicious flavor in the cheesecake base.

Top Layer

Be sure to slowly pour the mixture into the cupcake moulds on top of the cream cheese layer.

Why? You can always fill them up later, but it’s much harder to remove excess once inside the moulds. They can also overflow easily.

Can These Fat Bombs Be Made Dairy Free?

Sure!  All you have to do is replace the cream cheese AND butter with coconut cream. You will get a similar texture, but unfortunately, they will taste like coconut.

Can I Use Stevia Instead Of Erythrtiol?

If replacing erythritol with liquid stevia, add 6-9 drops of stevia for the base and 3 drops for the top.

The post Keto Cheesecake Fat Bombs appeared first on FatForWeightLoss.

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For those who struggle to find out how many calories they should be aiming for, this keto macro calculator is a great start. As I always say, start here, and do some trialing and testing to see what works for YOU.

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Frequently Asked Questions: What Is A Macro Calculator?

A Macro Calculator basically tells you how many grams of macro nutrients you should be getting from carbs, fats, and protein. This keto macro calculator is optimized for the ketogenic diet.

Why are my macros here different to other sites?

Most sites will give you different keto macro results, and this is because each website will be calculating your Basal Metabolic Rate differently.

The method used here is based on my studies as a nutritional therapist, advanced sports and exercise nutritional advisor, plus backed up by the Journal Of Medical Sciences who have done extensive research into these types of calculations.

Do I need to hit my macros to be successful on a ketogenic diet?

The only macro nutrient you need to religiously watch on a ketogenic diet is your carbohydrate intake. You must not exceed this value in order to stay in a state of ketosis. Everything else is secondary.

Protein is your next macro nutrient to look at. Try not to go under your protein levels, as you could potentially begin to lose muscle as a result (which in turn can slow down your metabolism).

The last macro nutrient you need to worry about is fat. Even though the ketogenic diet is based heavily around fat, your body is smart enough to switch to stored body fat if you are not ingesting enough dietary fat.

To summarize, carbs are a limit, protein is a target, fat is to be consumed to remove hunger and meet macros requirements.

This is explained in the graphic below:

What is a ketogenic diet?

A ketogenic diet is a high fat, moderate protein, and low carbohydrate diet.

The ratios are generally mapped out as being 75% Fat, 20% Protein, and 5% Carbs.

The amount of carbs depends on each person, but it usually below 50 grams of total carbs per day. This limited amount of carbohydrate intake will switch your body over to burning ketones as your primary source of fuel.

Alternatively, you can look at your body switching from being a sugar burning steam train with all the black dirty soot covering the engine, to a clean burning Tesla that runs on fat and ultimately does less damage to your body.

Read my full guide on the ketogenic diet here.

What Are Keto Macros?

The main building blocks of food are carbohydrates, proteins, and fats. These are called macro nutrients. Just remember, macro means big, and micro means small.

Every piece of food is made up of a ratio of these building blocks.

For example, chicken breast is high in protein, and pasta is high in carbohydrates.

Currently, most people eat a standard diet containing around 20% fats, 30% protein and 50% carbohydrates. It can be hard to venture outside of these well-known macro ratios.

The ketogenic diet simply changes the ratio of these macro nutrients. By limiting carbohydrates, moderating protein and increasing your total healthy fat intake, you put your body into a state of “ketosis.” Instead of burning sugar and glucose for energy, your body starts to burn “ketones,” which is an energy source that your body creates from fat.

Unfortunately, the general public haven’t necessarily been exposed to the truth about nutritional ketosis, and therefore don’t believe that it’s a healthy state to be in.

Your body will become what is called “fat adapted” whilst you re-teach it to use the stored fat as energy, all without feeling any starvation or typical diet hunger issues.

What Are Net Carbs?

Net Carbs are basically Total Carbs – Fiber.

So, if you eat 10 grams of carbs, but that contains 5 grams of fiber, you will have consumer 5 grams of net carbs.

Sugar counts towards net carbs, So please make sure that any naturally occurring sugar (or added) is below the 20g per day.

You can read more about net carbs vs total carbs here.

What Sort Of Exercise Should I Do?

Okay, so unless you’re super dedicated, I’d be joining some classes at your local gym. Something like a Step Class or some sort of instructive class. They cut out the willpower altogether.

If you’re okay with the will power, I actually use an app called Freeletics. Its cheaper than the gym, and you just do body weight exercises. Sign up for the coach and see what it tells you to do.

What do I eat on the Ketogenic Diet?

As far as what you can eat, keto diets are done differently by different people. Eat dark green leafy vegetables, fatty red meats, chicken with the skin left on, fish, offal (organ meat), eggs, seeds & nuts, full-fat dairy, or anything else you can find rich in nutrition, fat, protein and fiber.

This keto macro calculator will help you find the numbers, but use the post below to find the foods you can eat.

You can read my full keto food list post here

How many calories to stay in ketosis?

Eating a certain amount of calories wont keep you in ketosis. Eating low amounts of carbohydrates WILL keep you in ketosis. The only thing that will knock you out of ketosis is too many carbs, or too many hidden carbs.

Generally, eating less calories than it takes for you to maintain your weight will put you into a deeper state of keto, but that generally isn’t always the goal.

The keto macro calculator above will help you calculate your personal calories.

What number of ketones will you need to be in ketosis?

I’ll list some of the levels below to make it clear for you:

*Keep in mind that the measurements in acetone would be mmol/L which is the same as the setting that shows you g/100ml of alcohol. The video shows you a more detailed version of this.

Improved Athletic Performance / Weightloss:

Above 0.5mmol/L

Improved Mental Performance:

1.5mmol/L – 3mmol/L

Therapeutic:

3mmol/L – 6mmol/L

You can read more about testing ketones here.

The post Keto Macro Calculator appeared first on FatForWeightLoss.

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So its officially winter here in Australia, and the weather is making us crave hearty meals, delicious roasts and easy weeknight dinners that inspire comfort.

Each month, I’ll be putting together a meal plan which highlights the season here in Australia. If it’s not winter for you currently, you can always pin this post for later, and come back to it when you’re ready.

If you’re looking for a more permanent meal plan that is tailored for weight loss, you can find my popular meal plan courses here.

Monday

Mondays are a night where you can lash out, using all the fresh ingredients from your weekend shopping endeavours.

Broccoli Cheese Soup with Proccuito
Brocolli cheese soup is a new favorite in the FatForWeightLoss Kitchen, and it's surprisingly delicious. I never knew that Brocolli would actually taste so great in a soup until I jigged a few things around. This recipe is a delicious combination of your regular broccoli soup mixed with some crispy prosciutto that will light up your taste buds like never before.
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Tuesday

Tonight is a good night to prep a few meals at a time for lunch, so be sure to prep an extra serving for lunch the next day.

Sesame Beef Coleslaw Meal Prep
This keto friendly, meal prep ready, sesame beef coleslaw is truly a simple yet delicious dish that you can prepare for the week.
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Wednesday

Wednesday is your night to lash out with an easy recipe of beef and broccoli, prepared in a flash.

Keto Beef And Broccoli
Skip the Chinese takeout and make an upgraded keto version of this popular dish. Serve it on its own, or with cauliflower rice for an indulgent, yet guilt-free, meal.
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Thursday

Tonight is spaghetti night, so grab your spiralizer, and get zoodling!

Spaghetti Bolognese
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Friday

Friday night is pizza night, so dig into this delicious keto pizza and kick back with a movie on the couch.

Fathead Prosciutto Pizza Without Almond Flour
Many people love the taste of fathead pizza, and honestly, who wouldn't? But there comes a time for some people where you have to ask... is Almond Flour causing my weight loss to stall? Or am I having a mild allergic reaction to Almond Flour that's causing inflammation in my body? Read on to find out!
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Saturday

Look, let’s face it, Saturday night might be spent with friends. If you’re at a restaurant, ordering a simple protein with a side salad (with the dressing on the side) is going to be your best friend.

Sunday

Sunday night is roast night, so get the oven crankin’, and make these keto roast “potatoes” to go along with your favourite meat.

Keto Roast "Potatoes"
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Snacks

Keto farms have been hard at work to create the perfect keto snack mix. They have Tomato Pepperjack, Raspberry and Strawberry Gouda mixes that will honestly blow you away!

Keto Farms Snack Mix
Keto Snack Mix is a ready-to-enjoy mix of low-sugar fruits, savory cheeses, sprouted almonds and sprouted walnuts. Enjoy sweet Strawberry Gouda, tangy Raspberry Gouda, AND spicy Tomato Pepperjack with this special variety pack.
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Dessert

This month, I think you’re going to love putting together my super duper keto brownies. Be sure to share these around

Keto Brownies
The ultimate keto brownie is here. Its fudge-y, dense, mouthwatering AND delicious, but best of all, its only 2g net carbs per brownie.
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The post Keto Winter Meal Plan appeared first on FatForWeightLoss.

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