Short answer, yes. Long answer, you need to remember one of the rules of being on keto is moderation. Eating, snacking- all done in moderation. This is so that you do not go over your set macros split count for the day, and end up sabotaging your keto efforts. Also, keep in mind that these desserts are merely treats and do not offer that much nutrition as a whole.
CAN I EAT KETO DESSERTS EVERY DAY?
When you hear the words keto desserts you think it is an oxymoron, ranking up there with the likes of deafening silence. If you do not have a firm understanding of the basics of how the keto diet works, you are probably thinking that the entire keto concept revolves around doing away with all sweets and treats.
You need to be in the know of the type of desserts you can and cannot eat and the reason for each choice. You can have them every day but in moderate quantities so as not to go over your set macros for the day. This is because they are mostly laden with calories and which can derail your weight loss progress. Also, you cannot have desserts as meal replacements.
WHAT DESSERTS CAN I EAT ON KETO?
The following are some examples of low-carb desserts and which are keto-friendly too.
3 ingredient cheesecake keto fat bombs. All you need to make this fat-filled and low-carb snack are just three ingredients, as the name suggests. Cream cheese, choco chips, and peanut butter. If you would prefer a sweetener, then go for a natural sweetener of your liking. These cheesecake balls are not only quick to make but are also delicious.
Keto cinnamon sugar donuts. Who said you cannot enjoy donuts on keto? With just almond flour, almond milk, and xanthan gum, you can make a keto donut that can act as dessert for your meals.
Peanut butter balls. They are easy to make at home and are keto-friendly too as they have zero sugar peanut butter and chocolate in the ingredients used.
Keto brownies. These brownies are both fudgy and delicious and only need almond flour and an alternative to sugar- erythritol, to prepare.
Sopapilla cheesecake bars. This is a keto version of sopapillas but in cheesecake form. Sopapillas are basically fried flatbreads that have been dipped in powdered sugar. The keto version basically maintains all the flavors used in its preparation, the only thing that changes in the form.
Keto Fudge. These fudge squares make a delicious dessert and a perfect snack for when your sweet tooth calls. All you need are cocoa powder, coconut oil or butter, and a natural powdered sweetener such as a powdered monk fruit blend.
Brownie cheesecake bars. You know you are in for a treat, literally, when you decide to have a keto-friendly classic dessert combo – brownies and cheesecakes.
Keto chocolate frosty dessert. This dessert is not only creamy and light, but it can also be refrigerated hence convenient for when you are having carb cravings. And above all, it is keto-friendly.
White choco peanut butter blondies. If you are a fan of blondies, having this low carbohydrate version prepared with raw cocoa butter and peanut butter will feel like having your typical blondies, only healthier and savory.
Keto espresso choco cheesecake bars. These dessert bars combo tastes like cheesecake mixed with tiramisu, so you know they are good.
Four ingredients no-churn ice cream. This is made using keto-friendly ingredients. Heavy cream, vanilla extract, butter, and a natural sweetener that has no sugars are all that you need to make this work.
Keto chocolate donuts. When making these donuts, be sure to use chocolate chips that do not contain any sugars for the glaze so that they are fully keto-friendly.
Other dessert options that are keto-friendly and can be easily made at home include peanut butter mousse, blueberry lemon cheesecake bars, keto choco peanut butter hearts, and mini cinnamon roll cheesecakes, and a one-minute low carb brownie.
CAN I EAT ICE CREAM ON A KETO DIET?
You do not have to forgo eating ice creams because you are on keto. However, you should only consume keto ice creams. The good thing with keto ice cream is that it does not include regular sugar.
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Regular sugar is a type of carbohydrate that can kick your body out of ketosis. The keto ice cream uses sugar alternatives for sweeteners that have low-calorie content and are also free from sugars.
These include stevia, erythritol, vegetable glycerin, and monk fruit extract or blend. These do not interfere with your body being in a state of ketosis as they cannot be processed by your gut.
WHAT CAN I EAT INSTEAD OF REGULAR ICE CREAM ON KETO?
The following is a list of some of the best keto ice creams that you can buy from stores or make at home.
Rebel Butter Pecan. This ice cream is low in net carbs and also tasty and creamy. In a single pint, it contains only 5g of net carbs. However, from that single pint, you get 700 calories so you should have the calories in consideration so as not to exceed your daily set calorie count.
Arctic Zero Cake Batter. This keto ice cream is not only low in carbs and calories but also has no dairy content. The net carb count per serving is 5g. In addition, it has prebiotic fiber which serves as food to your probiotic gut bacteria and supports healthy digestion. However, it has no fat content.
Enlightened chocolate peanut butter. Among the ingredients are milk proteins and skim milk. Additionally, it has that creamy texture that is the same as that of regular ice cream. It is also filling as one gets 100 calories from a single serving and just 4 grams of net carbohydrates.
Halo Top Cookies and Cream. This should be your last choice for keto-friendly ice creams as it has a higher net carb count as compared to the other macros; 8 grams of net carbs, 2.5g of fat, and 5g of proteins. However, they are sweetened with erythritol, a sugar alcohol that has no calories and hence does not contribute to the net carb count.
Homemade strawberry keto ice cream. We know that berries have low carb content as compared to other fruits, hence they are a great addition to this keto ice cream. You will need keto-friendly ingredients- heavy cream, sour cream, fresh strawberries, and a low-carb sweetener such as Swerve or erythritol. From half a cup, you get 454 calories, 45 grams of fat, 5 grams of proteins, and no net carbs.
Homemade vanilla keto ice cream. You will only need canned full-fat coconut milk, vanilla extract, and erythritol. Point to note; you are not at liberty to pick other sweeteners. Only use erythritol. A half a cup serving offers 226 calories, zero net carbs, 2 g of proteins, and 24 grams of fat. Perfect for keto right?
IS SUGAR-FREE COOL WHIP KETO?
The regular or traditional cool whip contains a small amount of sugar hence it is not advisable on keto. However, there is a sugar-free version of it. And yes, both are considered to be keto supportive but keep in mind all the ingredients in the cool whip that are added. And since it is merely a dessert, it is better to make one for yourself at home so you are also wary of the added ingredients and the sugar content.
CAN YOU EAT FROZEN YOGHURT ON THE KETO DIET?
If you choose to follow this type of restrictive diet, you can still enjoy a tub of frozen yogurt, but as long as it has a low net carb content. Also, be sure to check the added sweeteners, flavors, and toppings. I would recommend you just have plain yogurt and then you can add your preferred natural sweeteners and toppings, instead of purchasing the varieties that are already sweetened.
WHAT EFFECT DO KETO DESSERTS HAVE ON WEIGHT LOSS?
If you are on the keto diet and are following it correctly but still not losing weight, then it might be that you are eating too many keto desserts without moderation.
Yes, we have keto brownies and which have been approved to be safe for the ketogenic diet, but in as much as they are delicious and all, they are not as healthy as a handful of nuts, which by the way can serve as an alternative. This is so as they are laden with calories and if you are having them on a regular basis, you cannot lose weight.
Therefore, it is best to limit these keto desserts to only a few times every week. Additionally, as there is no best or worst keto treat or dessert, because of their high-calorie content, they can trigger more carb cravings and this can lead to overeating. This overconsumption is really the problem even if you eat keto desserts every day and are always well within your macros count, as it can lead to an unhealthy behavior of overindulgence in the “wrong” kind of treats.
CAN YOU LOSE WEIGHT EATING KETO SWEETS?
Because keto sweets are high in calories if you get into a habit of eating them every day or frequently it can be hard for you to lose weight.
WHAT ARE SOME KETO FAST FOOD DESSERTS?
I know having keto, dessert and fast food in the same sentence seems like it is impossible. But we are here to tell you it is not. You can actually get keto-friendly desserts at a fast food joint. Yes, we said it and you read that right. Below are some fast food establishments that offer dessert options that are keto-friendly.
McDonald’s. Since the regular ice creams and milkshakes are off the table, you can have fruit. Yes, most fruits have a lot of carbs and hence are not keto-friendly, but there are those with low amounts of carbs such as berries.
Also, it is better to have your berries and still be in ketosis than go for a cookie or muffin and ruin your efforts at achieving ketosis. Additionally, you can have the McDonald’s Apple Slices but in small servings so that your body does not get kicked out of ketosis. If you have a whole bunch of them, then you know what will follow.
Wendy’s. You can have the Berry Burst Fruit Cup, and as the name suggests, it is a cup of berries. You have a whole lot of options to choose from. From raspberries, and blackberries to strawberries. However, you should avoid blueberries as their carb content is a bit higher. Again, I will keep on emphasizing that moderation is key. You will have to eat them in small quantities.
Five Guys. Since finding a keto-friendly dessert at a fast-food restaurant is hard as it is rare, you can ask for whipped cream with strawberries or raspberries- you will basically be having a combo of their milkshake topping options.
Some homemade keto-friendly fast food dessert options include cheese and a weird milkshake alternative. For the latter, if you have a milkshake craving, you can use natural orange juice and add some whipped cream- very tasty and good for a keto dieter. As for the former, you can just have a plate of cheese, so say cheese for that keto-friendly fast food dessert.
WHY DO KETO DESSERTS TASTE BADLY?
They taste bad because they are lacking the main ingredients that make regular desserts tasty and sweet, sugar and flour. Because you are on a keto diet, these two ingredients, and the desserts containing them, are not allowed.
Also, the wrong measurements and wrong choices in substitutions make keto desserts taste bad. Some substitutions can change the taste and even the texture and make them bitter. Therefore, when using ingredient substitutions for a keto-friendly dessert, keep in mind that the measurements might have to be adjusted and not just substituted for the same amount.
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