Ketogenic diet, or keto diet, has become one of the most popular diets in the last few years. Ketogenic diet is a low-carb and high-fat diet which is based on ketosis. Even though following the keto diet – or any other diet for that matter – also requires following certain guidelines, it is possible to also enjoy sweet stuff while being on a keto diet. In this article, you will find more information on how to treat yourself keto-style as well as easy recipes that will tame your sweet tooth.
Ketogenic diet in a nutshell
The keto diet is based on replacing carbohydrates with fats. Normally the most important source of energy for the body is glucose which is formed in the body from carbohydrates. When carbohydrates are replaced with fats, the liver converts the fats into fatty acids and ketone bodies which replace glucose as an energy source and puts the body into ketosis. During ketosis, the body uses fats acquired from consumed foods as well as fats stored in the body as its energy source instead of carbs. As a result, fat is burned. Ketosis can also be described as controlled fasting.
In the keto diet, 70 % of energy comes from fat, 20 % from protein and 5–10 % from carbs. In order for the ketosis to kick in, only up to 20 g of carbs can be eaten a day. Later on as the body has gotten used to being in ketosis, the amount of carbs can be increased to up to 50 g a day. Unlike other low-carb diets such as the Atkins diet, the ketogenic diet is based on a high amount of fats, not proteins.
You can find more information on the ketogenic diet in the Biohacker’s keto guide which can be downloaded for free. The Biohacker’s keto guide is a comprehensive basic guide for everyone considering trying the keto diet.
A quick guide for ketogenic baking
Being on a keto diet doesn’t mean saying no to all sweet stuff as long as you make sure that your total amount of calories remains lower than your daily consumption – that is, if your goal with the keto diet is weight loss. For example cheesecakes, muffins and mousses can easily be turned into keto versions. Below you can find a quick guide for replacing the flours, sugars and other baking ingredients used in traditional baking with keto-friendly options.
- Since grains don’t belong to a keto diet, all flours made from grains such as wheat, oats and buckwheat should be replaced with other options.
- Gluten-free flours such as rice, soy and corn flours are also left out of the keto diet since their carb content is too high.
- Regular flours can be replaced with coconut and nut flours in ketogenic baking. For example almond and hazelnut flours give additional flavor to baked goods whereas coconut flours give a bit of extra sweetness. Both coconut and nut flours absorb liquids so you can use them a bit less than you would use wheat flours.
- Psyllium makes the pastries fluffier and improves the viscosity of the dough, a quality which nut and coconut flours lack.
- Seeds can also be ground to make fours. Flours made from pumpkin seeds and sunflower seeds are excellent for making low-carb breads.
- Cacao flour can also be used to some extent when making keto versions of chocolate pastries.
- The sugars used in traditional baking should be avoided in a ketogenic diet due to their high carb content. These include white sugar, cane sugar, syrups, coconut sugar, honey and dates.
- Stevia and erythritol are used as sweeteners in the keto diet instead.
- Stevia is a calorie-free sweetener which is acquired from the Stevia rebaudiana plant. Stevia is about 300 times sweeter compared to white sugar, so make sure to use it carefully. 😉
- Erythritol is a calorie-free sugar alcohol which is made by a natural fermentation process. Erythritol is not quite as sweet as white sugar.
- Dairy can be used to some extent in a keto diet. Therefore you can use butter, double cream, cream cheese and sour cream in keto baking.
- Since the keto diet is based on a high amount of fat, there is no need to look for alternatives for the fats used in traditional baking. Therefore butter, margarine, coconut oil, canola oil, olive oil, nuts, seeds and avocados are all good sources of fat in keto baking.
- Eggs are a part of the keto diet so they can be used freely also in keto baking.
Berries, fruits and decoration
- High-carb fruits such as bananas and mangoes should be avoided in the ketogenic diet, as well as dried fruits. However, small amounts of low-sugar fruits such as lemon, lime and kiwi can be used in keto baking especially if the body is already used to being in ketosis.
- You should also be careful with berries while on a keto diet. Small amounts of blueberries, raspberries, lingonberries and sea-buckthorn can be used in keto baking.
- In addition to nuts, seeds, fruits and berries mentioned above, you can use coconut flakes, cacao powder, ketogenic nut-chocolate spreads and keto syrups for decorating the baked goods.
Easy and tasty keto baking recipes
Sugar-free keto pancakes
The classic breakfast treat can easily be turned into a ketogenic version with almond flours, cream cheese and eggs. Keto pancakes are tasty, juicy and quick to make. These delicious pancakes can be enjoyed with keto jams, keto syrup or whipped cream.
Check out the recipe for the keto pancakes!
Ketogenic chocolate-avocado mousse
Chocolate-avocado mousse is a velvety smooth and rich treat perfect for a little self-indulgence. Not only does this delicious chocolate mousse melt in your mouth, it is also full of good nutrients from avocado and cacao such as healthy unsaturated fats, fibers, antioxidants, vitamins and minerals. It is also super easy to make!
Check out the recipe for the ketogenic chocolate-avocado mousse!
Ketogenic apple-walnut muffins
The tasty and fluffy apple-walnut muffins are perfect for a weekend breakfast or brunch. The preparation of these babies doesn’t require any special tricks so even an inexperienced baker will succeed with this recipe.
Check out the recipe for the keto apple-walnut muffins!
Ketogenic lemon cheesecake
In this ketogenic cheesecake, tart lemon and buttery pecan nuts meet an irresistibly rich cheesecake filling. The cake is sweetened with calorie-free erythritol which leaves the lemon topping nice and sour. The lemon cheesecake is perfect for special occasions.
Check out the recipe for the ketogenic lemon cheesecake!
You can find a variety of keto products in our selection, such as electrolyte powders, chocolate-covered nuts and keto meal shakes. Check out our selection!