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If you’re following the Keto diet or thinking about trying it, you may be intimidated by the carb and sugar restrictions. While it’s certainly an adjustment to limit your carb intake, there are still ways to enjoy the sweet stuff if the Keto diet is something you want to do.
The Keto diet originated as an eating plan to help alleviate the symptoms of epilepsy, but over the decades it has become a popular diet for weight loss.
So how does the Keto diet work? On any given day, your body normally gets energy by burning the carbohydrates you eat. But the goal of the Keto diet is to get your body into a state of ketosis, which is when it starts burning fat for energy instead of carbs.
To get your body to this fat-burning place, the Keto diet has you increase your fat intake and drastically reduce your carbohydrate intake.
Ultimately, there are a few different ratios of fat, carbs, and protein that can put your body into ketosis, but the most common guideline to follow is to divide your total daily food into 70-80% fat, 10-20% protein and 5-10% carbohydrates.
Of course, one of the hardest parts of following the Keto diet is sticking to such a low carb intake on a daily basis, especially when so many common foods have more carbs than you might think.
For example, there are more obvious carbohydrate-rich foods and drinks, such as bread, pasta, sodas or desserts with tons of sugar. But did you know that beans, legumes, potatoes, corn, and many types of fruit are heavier on the carb count, and therefore you may need to limit or even avoid them on Keto?
Due to the highly restrictive nature of Keto, many people trying this diet or starting to think about it may worry that they won’t be able to enjoy anything sweet. Fortunately, this is not true! As long as you’re careful and mindful of what you’re consuming, you can still enjoy certain sweets and satisfy your sweet tooth while sticking to your Keto plan.
Raw Monk Fruit
Monk fruit is a small, round fruit in the melon family that originated in China. To make monk fruit sweetener, the fruit is crushed to extract its mogroside, which is the plant compound that gives monk fruit its sweetness. In fact, monk fruit is known to be between 100 and 250 times sweeter than regular sugar. That’s why it’s often mixed with other keto sweeteners like erythritol.
Monk Fruit In The Raw is a delicious zero-calorie monk fruit blended sweetener that Keto dieters can use because it is sugar-free. You can easily replace the sugar with Monk Fruit In The Raw when baking because it is measured like sugar, or you can sprinkle some on top of your fruit or yogurt.
Cheesecake with blueberries and mascarpone
There’s no reason you can’t enjoy your favorite cheesecake while on the keto diet. This recipe is from In The Raw and calls for Monk Fruit In The Raw as its form of sweetener.
Get the Keto Blueberry Mascarpone Cheesecake recipe.
Ketogenic Bombs or “Fat Bombs”
Fat bombs are a popular Keto treat that are low in sugar and high in fat, usually from something like cream cheese, coconut oil, or peanut butter. You can use Monk Fruit In The Raw to sweeten them without increasing the net carb count. Recipes will vary, but these treats are a great way to satisfy a sweet tooth while also making sure you hit your fat goals for the day.
get the recipe Chocolate Peanut Butter Fat Bombs.
Protein shake
Another simple treat you might enjoy is a protein shake made with unsweetened protein powder. One way to make a Keto-friendly protein shake is to combine your protein powder with an unsweetened milk alternative, a low-carb fruit like strawberries, and add some spinach.
Keto Blood Orange Dark Chocolate Mousse
For a decadent, crave-worthy treat, whip up this delicious Keto Dark Chocolate Mousse with Monk Fruit In The Raw. The indulgent flavors of chocolate are perfectly balanced by the tart citrus flavor of blood orange.
Get the Keto Blood Orange Dark Chocolate Mousse recipe.
Yogurt
There are many yogurts on the market that are high in added sugar, but you can still find some that fit into your Keto diet plan. For example, you could stick to something like unsweetened Greek yogurt and add some flavor with berries, nut butter, or drizzle a zero-calorie sweetener like Monk Fruit In The Raw on top.
Keto Golden Granola
Most granola is non-keto because it’s made with high-carb ingredients like oats and added sugar, but you can still eat this breakfast staple when you’re on the keto diet with this recipe! Instead of oats, you’ll use a combination of nuts, seeds, and coconut flakes to build a base, and it’s all sweetened with Monk Fruit In The Raw. Why is it called “golden”? The granola is covered in ground turmeric!
Get the Keto Golden Granola Recipe.
Bulletproof Keto Coffee
You can enjoy this cozy energy boost by making your coffee Bulletproof and adding just a pinch of Monk Fruit In The Raw. Remember, it’s a powerful sweetener, so a little goes a long way.
Get our Bulletproof Keto Coffee recipe.
low carb fruit
Many forms of fruit are going to have a little more carbohydrate than other foods like vegetables because they naturally contain sugar. However, some types of fruit are much lower in carbs than others, making it easier to incorporate them into your Keto eating plan when you’re craving something sweet.
These include things like strawberries, oranges, kiwis, lemons, and melons. Fruits that are higher in carbohydrates include bananas, apples, and grapes.
nut butter
Reaching for a tablespoon of nut butter, adding some to your unsweetened yogurt, or including some in your Keto fat bombs can satisfy a sweet craving when it hits. One thing to keep in mind, though, is that some nut butters are made with added sugars. Read the nutrition facts label on the back and opt for those that are only made with nuts and oil.