Meal Planning

What nuts should I avoid?

Nuts do contains some carbohydrates which means that all of them should be consumed in moderation. There are certain nuts like cashews and pistachios that are a little higher in carbohydrates compare…

Updated 5 months ago

Is red meat safe?

Like fat, red meat has been demonized for being bad for our health. Red meat actually contains many beneficial nutrients and has a great place in a Ketogenic Diet. It is important to make sure that r…

Updated 5 months ago

Is there any Keto approved ice cream?

There are several “low-carb” ice creams on the market but most of them contain carbohydrate rich fibers, sugar alcohols, and other filler ingredients that are not the most Keto-Friendly. These treats…

Updated 5 months ago

What are the best Keto foods on the go?

Keto friendly on the go foods are becoming more available as the Keto becomes more mainstream. Perfect Keto Bars, nut butter single packs, pre-packaged fat bombs, low sugar jerky, biltong, hard boile…

Updated 5 months ago

Can I have cheese on Keto?

Nearly 75% of people do not possess the necessary enzymes to digest dairy, this includes cheese. Additionally, cheese contains lactose, which is a sugar that can impact ketosis and should be limited…

Updated 5 months ago

Can I have fruit on Keto?

Fruit contains a lot of sugar, specifically fructose, that is not only harmful to ketosis but can actually promote inflammation. For this reason, most fruits need to be avoided to properly follow a K…

Updated 5 months ago

Do I have to consume grass-fed meat?

Food quality plays a big role in improving overall health and wellness. Consuming high quality foods can be expensive but health is an investment, not an expense and this is important to keep in mind…

Updated 5 months ago

What oils are Keto-Friendly?

Many people assume that all oils are Keto-Friendly since they contain fat; however, vegetable oils are very toxic and can promote inflammation. The best oils to consume on Keto are coconut, MCT, avoc…

Updated 5 months ago

Can I drink milk on Keto?

Milk, like all dairy, contains a lot of the sugar lactose which can be harmful to ketosis, promote inflammation, and impair digestion. For this reason, milk does not have a place in a Keto diet. This…

Updated 5 months ago

Are their any recipes to make Keto not so boring?

The possibility of Keto recipes are endless and are only increasing as the diet becomes more mainstream. Check out our Keto recipes page for inspiration and endless delicious recipes. There are also…

Updated 5 months ago

Is stevia okay on Keto?

If you are going to use sugar replacements on a Keto Diet, stevia is one of the best choices you can make. Remember that over consuming sweet tasting foods can trigger hunger and cravings so if you a…

Updated 5 months ago

Is lunch meat okay on Keto?

Lunch meat can be Keto-Friendly in terms of being low in carbohydrates but it is also typically highly processed and voided of many of its nutritional benefits making it not the best option for a hea…

Updated 5 months ago

Should I avoid saturated fat?

Like fat, saturated fat has been demonized for contributing to health impairments. Saturated fat actually plays a vital role in the body from stimulating healthy hormone production to improving brain…

Updated 5 months ago

Should I not eat dairy on Keto?

Nearly 75% of people do not possess the necessary enzymes to digest dairy. Additionally, dairy contains lactose, which is a sugar that can impact ketosis and should be limited to optimize ketosis. Ch…

Updated 5 months ago

What food should I buy when starting Keto?

You may think that following a Keto diet will make shopping for food much harder but there are actually a ton of Keto-Friendly foods at your local grocery store. It is important to look at labels whe…

Updated 5 months ago

What foods can I eat on the Keto Diet?

We put together a comprehensive article to answer this question for you, please find it here: https://perfectketo.com/full-ketogenic-diet-food-list/

Updated 4 months ago

Will artificial sweeteners kick me out of Ketosis?

Artificial and zero calorie sweeteners should not cause an increase and blood sugar meaning that they should not impact ketosis. However, many people do report that consuming these sugar replacements…

Updated 5 months ago

What are the best Keto protein sources?

When considering the most Keto-Friendly protein sources, sources more rich in fat like fatty fish, red meat, whole eggs, and nuts make for great sources of protein on Keto. In general, most animal so…

Updated 5 months ago

What is the best meat on Keto?

The best meat you can find is grass-fed AND grass-finished. Meat that is grass-fed and finished is much more nutrient dense compared to grain-fed meat. The reason why it is important to also have the…

Updated 5 months ago

What are some good Keto snack options?

You may find that not snacking between meals will lead to better results on Keto. However, with the concept of following the diet as a lifestyle, you may find yourself in need of a snack to between m…

Updated 5 months ago

Are there any tricks for battling hunger on Keto?

One of the benefits of a Ketogenic Diet is decreased hunger due to more stabilized blood sugar and altered hunger hormones. However, not everyone will experience this benefit or it may take a little…

Updated 5 months ago

Are there Keto friendly desserts I can have?

There are lots of wonderful recipes for keto friendly desserts that can be used as a substitute for traditional desserts. Ingredients like almond flour, coconut flour, stevia, monk fruit, heavy cream…

Updated 4 months ago

Are there any foods I should completely avoid?

The Ketogenic Diet is a low carb diet so avoiding carbohydrate rich foods is the first thing that should be avoided, especially refined grains and sugars. Keto is about much more than just cutting ou…

Updated 5 months ago

Recipe Book

Question. Can you send me the recipe book? Answer. Here it is!

Updated 5 months ago

Are there any fats I should avoid on Keto?

Fats have been given a false reputation for being bad for health and should be avoided. That is not the case and in all actuality fat can provide many health benefits. However, it is important to poi…

Updated 5 months ago

What are the health benefits of fatty coffee?

Fatty coffee, if done right can help increase ketone production due to its MCT content. This can not only help you feel full but also help increase your energy and mental focus. Furthermore, coffee c…

Updated 5 months ago

Is peanut butter okay?

Peanuts are actually not a nut, they are technically a legume which makes them not the most Keto-Friendly option. Peanuts also contain a higher amount of carbohydrates compared to nuts and they conta…

Updated 5 months ago

What is the difference between refined and unrefined coconut oil?

Refined coconut is made when coconuts are baked prior to the oil being extracted. The oil is then bleached to kill any existing microbes. This type of coconut oil is more processed, may have a lower…

Updated 5 months ago

Are sugar free snacks okay on Keto?

Sugar free snacks can be consumed on occasions but typically have no health benefits and may still lead to unwanted side effects. It is possible that your body could respond to sweet tasting foods by…

Updated 5 months ago

What are the best flours to use on Keto?

The two best flours to can used on keto are coconut flour and almond flour Coconut Flour is very absorbent and generally you want to substitute ¼-⅓ cup coconut flour for 1 cup traditional flour. Almo…

Updated 5 months ago

Is it okay to skip breakfast on Keto?

Skipping breakfast is a very common practice on Keto. The concept that breakfast is the most important meal of the day is outdated advice and there are actually many benefits to waiting until you're…

Updated 4 months ago

Do I need carbs?

Contrary to common belief, you actually do not need to consume carbohydrates. The majority of our body can adapt to using fat and ketones for fuel, completely removing the need to consume carbohydrat…

Updated 5 months ago

I don’t digest fats well, can I still do Keto?

There is a small class of rare conditions where people do not digest fat well; however, most times these cases are already diagnosed and you would be aware of it. If you think that you don’t digest f…

Updated 5 months ago

What are the best Keto vegetables?

Vegetables are not essential on Keto but they can provide some benefits and many enjoy their taste. When consuming vegetables, it is important to choose the right vegetables. As a safe rule of thumb,…

Updated 5 months ago

Is fatty coffee good for you?

Standard fatty coffee typically contains too many calories and too much dairy, taking away from many of its health benefits. Consuming just MCTs in your coffee is a better way to consume fatty coffee…

Updated 5 months ago

What sweeteners can I have on Keto?

Sugar replacements are common on Keto help improve recipes or take the bitterness away from your morning coffee. If you do choose to use sweeteners, the two best are stevia and monk fruit. Remember t…

Updated 5 months ago

Can I drink diet soda on Keto?

While diet sodas may not contain in any sugar or carbohydrates, they may still spike insulin and blood glucose in some individuals. Over consumption is linked to dozens of unwanted health problems in…

Updated 5 months ago

What are the best Keto fats?

Most fats, with the exception of trans fats and vegetable oils, are great to consume on Keto. However, fat sources rich in MCTs may be considered the most Keto-Friendly fat sources since they can be…

Updated 5 months ago

Do I need fiber on Keto?

It has not been proven that we need fiber. In fact, many people consuming 0-carb diets with no fiber experience no digestive problems demonstrating that fiber intake may not be as important on a Keto…

Updated 5 months ago

What is Bulletproof coffee?

Bulletproof coffee is a term that many people use to describe putting fat into their coffee. We refer to this as fatty coffee. Most people who practice this add in way too many calories and too much…

Updated 5 months ago

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