nice macros man! a few pointers to help out

1. i've found, if you mix protein powders from different brands or types of protein, you get way better flavor. chocolate whey + chocolate casein from opimum nutrition is better chocolate than either separate. pure protein vanilla + ON chocolate whey, tastes like melted chocolate ice cream
   
2. you're pretty close to a "homemade quest bar", which is protein powder, oligasacharide syrup, and "flavor chunks". the flavor chunks are things like 1 crushed up oreo per bar, maybe 50g of captin crunch cereal. it's meant to be a protein bar, but you could still use it as a base for your meal bars
   
   https://smile.amazon.com/VitaFiber-Sugar-Free-Syrup-28-4/dp/B00TIX50OQ?sa-no-redirect=1
   
   it's a very low calorie, low glycemic sryup that's used in the quest bars to make it bind together. i bought some and it does not have a funny fake sugar taste at all. worth trying if you want to make more "meal replacement bars".
   
   also, cocoa is a natural vasodialator and could help boost the chocolate flavor in the bars.

Full recipe and others here: centerforpeople.com/recipes/zero-equipment-raspberry-jam

INGREDIENTS

• 1 bag of frozen raspberries (12oz or 350g)
  
• 8 drops of liquid monk fruit extract
  
• 15g (2 tbsp) ground chia seed
  
  

  INSTRUCTIONS
  

  
  

1. Allow frozen raspberries to thaw in your refrigerator overnight
   
2. Add raspberries to a small bowl
   
3. Add 8-10 drops of liquid monk fruit sweetener
   
4. With a fork, begin to mash the raspberries while adding the chia seeds
   
5. Mix well and let thicken for 5-10 minutes
   
6. Store in refrigerator for up to 1 week
   
   

   NUTRIENTS (PER SERVING)
   

   
   

• Calories - 17
  
• Fat - 0.5g
  
• Net carbohydrate - 1.3g
  
• Protein - 0.5g

It's sucralose dissolved in water. A "squeeze" is equivalent to half a Splenda packet in sweetness. The difference is, there are none of the fillers used in powdered Splenda. It works great for beverages. I've seen similar products in stores already (usually store brand).

I personally prefer EZ Sweetz, because it's much more concentrated. A drop is equivalent to half a packet. It's available on Amazon. Use it in my coffee every day, and my wife (a diabetic) carries it in her purse.

Sucralose is IMHO the best-tasting of the artificial sweeteners.

Was inspired by this recipe here.

I changed it up a bit.

Ingredients

4oz (115g) Cream Cheese

4 Large Eggs

2 drops concentrated sucralose solution.

1 Tsp Vanilla Extract

4 Tbsp Coconut Flour

2 tsp Baking Powder

Bring the Cream cheese and eggs to room temperature. Sift the coconut flour and baking powder together. Whisk everything together. Larger eggs should provide good consistency, add 2-3 teaspoons water if too thick otherwise. Bring griddle surface temp up to about 375 degrees. Quickly wipe the surface of the pan with the end of a stick of butter. Use a paper towel to wipe off any excess. A well seasoned cast iron pan just needs a bit of fat to fill in the surface pores of the iron. Use a 1/4 cup ladle to portion out each pancake.

The original recipe called for a tablespoon of vanilla extract and then an additional 1/2 teaspoon of maple extract. Just way to much extract in my opinion so I pared it back to just a teaspoon of vanilla extract. And I didn't have any cinnamon so I just omitted. Since I've found out about concentrated liquid sucralose I've been using that as my go to sweetner. It tastes just like sugar and one drop equals one teaspoon of equivalent sugar. All in all was excellent. That enormous stack of pancakes lasted not even 5 minutes after I put the camera down.

Coffee Lovers

You NEED this milk frother thing in your life if you make coffee at home! It heats and foams milk in like 60 seconds, and makes it SO FOAMY! Seriously, I feel no need to go out and get lattes anymore. I look forward to my homemade coffee so much now! My lattes are a grand total of 15 cals now (throw in some pumpkin pie spices and it's so good), and if I turn them into a mocha via some cocoa powder they're up to a whopping 40 calories. It's amazing! (I use stevia for sweetener)

​

Tips: Unsweetened almond milk foams great! Blue Diamond slightly more so than Silk. Unsweetened flax and cashew milk (edit: two separate milks) don't foam for some reason. Coconut milk TBD. Regular milk foams fantastic (of course, but I'm dairy free, so trying all the milk alternatives). Don't put anything besides milk into the frother or it won't foam (all add-ins go into the coffee first, then dump milk/foam on top).

For me, the trick to weight loss on soylent was to go 100% soylent and clear the house out of all other foods. That did two things:

1. Precise calorie control. Because soylent is so uniform it is easy to know exactly how many calories I eat every day. So I can keep a consistent calorie deficit day in and day out for months.
   
   
2. No other food in the house makes it hard to cheat. I'd have to get up and go to the store to buy some junk food. That extra effort is like a crutch for my willpower. If there is a bag of chips in the kitchen a momentary loss of willpower means I'm eating the whole bag. But if I have to drive a mile that gives me time for my moment of weakness to pass. Most of the time it passes before I even get in the car. If you have vending machines at your workplace, leave all your cash at home, or at least in the car and park as far away from the building as you can.
   
   As for ice-cream soylent - that's practically all I eat. I use the powdered soylent, mix it with 2x-3x as much water as normal in a 32oz wide-mouth canning jar (which were 9 for $12 when I bought them) add a blend of 2 sugar substitutes and flavoring (I recommend peppermint, chocolate, butterscotch, papaya and coconut). Then freeze it for about 5 hours so it is solid but not rock-hard (shake it about 2 hours in to keep it from settling before it freezes) and then puree it with an immersion blender right in the jar until it is like soft-serve ice-cream and is just barely the right consistency to suck through a straw.
   
   A bonus of using so much extra water is that one ~24 oz serving of soylent ice-cream is only about 250 calories. That's a lot of ice-cream for so little calories. It is very filling.

An average bathtub holds about 50 gallons (http://answers.ask.com/Reference/Dictionaries/how_many_gallons_in_a_bathtub).

To make 100% of pudding, you need approximately:
9% non-fat milk powder
6% cornstarch
5% cocoa powder
0.3% liquid sucralose
79.7% water



If you want to fill your bathtub halfway, you need 25 gallons (200lbs) of pudding, which is:
18 lbs of milk powder
12 lbs of cornstarch
10 lbs of cocoa powder
12 oz of liquid sweetener


Milk Powder - $85.50: 18x http://www.amazon.com/Instant-Non-Milk-Powder-1lb/dp/B0001AVTCW/ref=sr_1_2?s=grocery&ie=UTF8&qid=1319355960&sr=1-2

Cornstarch - $16.75: 1x http://www.amazon.com/Cream-Corn-Starch-16-Ounce-Boxes/dp/B0029JWY68/ref=sr_1_8?s=grocery&ie=UTF8&qid=1319355785&sr=1-8

Cocoa - $43.88: 1x http://www.amazon.com/Ghirardelli-Chocolate-Baking-Ground-10-Pound/dp/B001G604YE/ref=sr_1_8?ie=UTF8&qid=1319355718&sr=8-8

Liquid Sweetener - $77.94: 6x http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O/ref=sr_1_cc_1?s=office-products&ie=UTF8&qid=1319355255&sr=1-1-catcorr

Total = $85.50 + $16.75 + $43.88 + $77.94 = $224.07

If you halved the amount of milk powder and cocoa to make a weaker tasting pudding, you could bring the cost down to ~$160.

I use EZSweets, which is like a liquid concentrated splenda. One bottle lasts me like 6 months to a year.

If you get a drop on your finger you'll want to wash your hands. It only takes licking it off your finger once to teach you to never do it again, but it's pretty great stuff otherwise.

(The benefit of the liquid sucralose is that the packages of splenda actually have carbs in them, because they need some kind of powder to bind the sweetener. This makes splenda counter productive to keto, and other carb restricted diets. The liquid doesn't have the carbohydrates that splenda does, so it won't throw you out of ketosis, slow down your weight loss progress.)

Try to find a liquid version where the ingredients are only sucralose and water. Sucralose has no calories, but the packets of sucralose are mixed with dextrose and maltodextrin (since it only takes the tiniest amount of sucralose to sweeten as much as sugar, it needs something to bulk it up basically) which unfortunately do have calories.
This goes for most other powdered sweeteners too.
Walmart used to have liquid sucralose but I think it was discontinued.
Here’s one on amazon though

https://www.amazon.com/dp/B01MT9DCQS/ref=cm_sw_r_cp_awdb_t1_aUrFAbBZSJ6H1


Edit: Actually this one seems like a better value
https://www.amazon.com/dp/B009L3HWV2/ref=cm_sw_r_cp_awdb_t1_rWrFAbHYB5SG6

First off, you aren't 23% body fat - that would mean that you'd be 284lbs with a six-pack, here is eight-time Mr Olympia Ronnie Coleman at 297 for reference.

Now, your questions:

1. Drink water, diet soda, or black tea/coffee, nothing else whne trying to lose weight.
   
2. Yes. Coconut oil is also good, but quite pricey.
   
3. See point 1 - don't drink juice. If you must, I guess tomato juice/V8 is better than fruit juice.
   
4. Steaming vegetables is good, but anything other than battering and deep-frying them is fine - roast, steam, stir-fried, just remember to count the calories of any oil or butter etc that you cook them in.
   
5. Never heard of it. Sorry.
   
6. Not quite - shorter cardio sessions have a longer-lasting metabolic boost; basically if you do 20-40 minutes of cardio you will be burning ~30% more calories over the next 8-10 hours than you normally would, even just sitting on the couch. For best results, interval cardio > 20 minutes of steady-state cardio > 40 minutes of steady-state cardio > longer cardio sessions. Interval cardio is where it's at for maximal fat burning.
   
7. Not at all. Resistance training (weights) is fantastic for trimming fat. If you have more muscle, you'll burn more calories, and the exercise itself gives your metabolism a huge boost.
   
8. Lift weights, do interval cardio - sprints are great, hill sprints are even better. Fasted training (cardio/weights on an empty stomach) is extremely effective.
   
9. Yes. I lost a bunch of weight (~50lbs) quickly and easily by eating well, lifting heavy shit, and doing cardio on an empty stomach for 20-30 minutes every morning...just a cup of black coffee and then jumped on the elliptical, then lifted weights after work. Starting Strength is the best beginners weight training program around.
   
10. It feels great, and is relaxing. No real proven health benefits.
    
11. There are no proven health risks with sweeteners. I cannot recommend ez-sweetz highly enough - pure liquid sucralose, which tastes better than any other artificial sweetener.
    
12. Ease yourself into it, you don't want to suffer too much from overdoing things, that can be a huge blow to motivation. Remember that the only obstacle to you being healthy, looking good, and feeling better than you've ever felt is your own attitude; keep motivated, focused and committed to your plan and it'll be piss-easy.
    
    Good luck!

Not sure if soy or dairy, but I use the Premier Protein from Costco. They're protein shakes but only 2 pts for a whole one so you can dump in half a protein shake and it makes your coffee much sweeter, provides some protein, and is very low points.

Alternatively, my wife just bought these: SweetLeaf Sweet Drops Liquid Stevia Variety 5 Pack 1.7 fl. oz each https://www.amazon.com/dp/B01IF9UBW4/ref=cm_sw_r_other_apa_hmKFybNQ2YBCS

Coming from Amazon today so I can't vouch yet but I believe they're 0 pts.

I started using it on recommendation from my nutritionist to replace sugar. It does not effect blood sugar and it is all natural. You have to be careful that you're not using one that has fillers in it. You also have to be sure that you don't add too much or it will be bitter and gross. I prefer it in liquid form, like this one. Or the one with vanilla added is really tasty. I never add more than 4-5 drops to a serving. If you're switching from sugar in your coffee to stevia in your coffee, it'll take a few days, but it will be ok after that transition. I'll add 3-4 drops in some plain yogurt and top with thawed out frozen berries and some sliced almonds. A super yummy, sweet treat!

Source: https://www.gnom-gnom.com/low-carb-keto-eggnog/#wprm-recipe-container-4592

​

I tried out this recipe and I can definitely say it is amazing!! Absolutely love it :D. If you're interested in seeing more posts like this you can also feel free to follow me on instagram at Keto_nibblez :).

​

Servings 8

Calories 248 cal

Ingredients

• 2 cups unsweetened nut milk macadamia or almond
  
• 2 cups heavy cream or coconut milk*
  
• 1 cinnamon stick
  
• 1 teaspoon nutmeg freshly grated, plus more for garnish
  
• 6 egg yolks
  
• 1/2-3/4 cup xylitol allulose or erythritol (I use 1/2 cup)*
  
• 2 teaspoons vanilla extract
  
• 1/2-1 cup dark rum or bourbon to taste
  
  

  Instructions
  

  
  

1. Please see recipe video for deets and tricks!
   
2. Add nut milk, heavy cream, cinnamon and nutmeg to a medium saucepan and simmer for about 8-10 to infuse. Remove from heat and set aside while you prepare the yolks. 
   
   
3. Add egg yolks and sweetener to a large bowl and, using a whisk or an electric mixer (easier), beat them until light, fluffy, and most of the sweetener has dissolved (if using erythritol, some granules will remain). 
   
4. Gradually temper the hot mixture into the egg and sugar mixture. Tempering means adding the hot milks (very!) little by little to your egg mixture while whisking constantly, so your eggs don't curdle.  
   
   
5. Return everything to the saucepan, and cook over medium/low heat for roughly 8-10 minutes, or until your mixture reaches 160°F/70°C and coats the back of a wooden spoon. Remove from heat and sieve onto a medium mixing bowl. Stir in vanilla and liquor of choice, to taste. Cover and transfer to the refrigerator to chill.
   
   
6. Your eggnog will continue to thicken while chilling. So give it a good stir right before serving, and feel free to thin it out with a little nut milk until desired consistency is reached. 
   
   Macros: 25g fat, 2g carbs, 3g protein

You eventually stop noticing the aspartame, and honestly, that's the only way.

How are you with Stevia? There are some expensive (but potent) Stevia water enhancers on the market. I use them to bake keto goodies.

Get yourself some of this. Problem solved!

Artificial Sweeteners that are keto approved.

• Swerve
  
• Pyure

I am a avid baker and when my boyfriend started Keto diet I really wanted to try and make some low carb/Keto desserts ( I don’t do either diet but I have been eating mostly low/reduced carbs since we live together). I tried every sweetener out there, stevia, Truvia, Splenda and many mix/sugar substitutes but they all had a weird aftertaste or the ratio is different than regular sugar and alters the texture of the recipe. Finally decided to get swerve (ordered on amazon) and it was a game changer! I have been able to recreate lots of favorites including brownies, cookies and blueberry muffins, banana muffins and more and I always use swerve now. Tastes just like regular sugar in the recipes and can be used cup for cup as regular sugar. They even have a powdered (confectioners) one that can be used to make frosting.
Swerve Granulated

Welcome! A suitable replacement might be something like liquid stevia. A few drops is all you need and there are even flavored options! Although the taste may seem a tiny bit different at first. Otherwise, stevia has a good record and positive reputation. However, some of the artificial or synthetic offerings can be good options too!

Aaaaaaaaand they're in the oven.

Edit: It's not very often that I have all the ingredients to make something without having to make a trip to the store, including extras like blueberries. Aside from adding a half cup of fresh blueberries, I also added 1/2 teaspoon of almond extract. My choice of sweetener was EZ-Sweetz; I used 18 drops.

http://i.imgur.com/kXxWXc6.jpg

Some alternative sweeteners are designed to be substituted 1:1 with regular sugar in baking. By volume and by calories they are mostly bulking agent (I believe dextrose is the typical choice). Those products are not good for keto dieting.

If you just want something to sweeten your coffee or whatever, make sure what you've purchased is pure alternative sweetener and not bulked with other sugars. Sweet Drops (liquid) and Splenda Naturals (powder) are what I bought; both are 0 calories.

Find this recipe at https://www.certainlyketo.com/keto-red-velvet-cake/

• Cake Ingredients:
  
• ½ cup unsalted butter
  
• ¾ cup powdered erythritol We use this
  
• 2 eggs
  
• 1 cup sour cream
  
• 1½ cup almond flour We use this
  
• ¼ cup coconut flour We use this
  
• 2 Tbsp. cocoa powder We use this
  
• 1 Tbsp. apple cider vinegar
  
• 1½ tsp. baking soda
  
• 1 oz red food coloring (you can add more food coloring if it is not red enough for you) We use this
  
• Add ½ Tbsp. coconut flour for every oz of food coloring you add.
  
• 1 tsp. vanilla
  
• 1 ½ tsp. Red velvet emulsion (this does not add much color but it does add to the taste)(optional) We use this
  
• Frosting Ingredients:
  
• 8 oz cream cheese
  
• 4 Tbsp butter
  
• ¼ cup heavy cream
  
• 2-3 Tbsp powdered erythritol or to taste
  
  Instructions
  
  

1. Cake Instructions:
   
2. Preheat oven to 350°F.
   
3. Grease two 8 inch cake pans, set aside.
   
4. Cream together butter and erythritol until smooth.
   
5. Add eggs, sour cream, and apple cider vinegar. Blend until well incorporated.
   
6. In a separate bowl, mix together with a fork or whisk, almond flour, coconut flour, cocoa, and baking soda until combined.
   
7. Add dry ingredients a little at a time to wet ingredients with a hand mixer until blended.
   
8. Add vanilla and red food coloring or emulsion until the color is uniform throughout cake mix.
   
9. Pour half of the cake batter into each of the cake pans evenly.
   
10. Bake for 20 minutes or until a toothpick inserted into the center comes out clean.
    
11. Let cool completely before removing from pans.
    
12. Remove from pans and frost with cream cheese frosting.
    
13. Frosting Instructions:
    
14. In a medium size bowl cream together cream cheese and butter.
    
15. In a separate bowl beat heavy cream until it is whipped cream.
    
16. Add whipped cream to cream cheese mixture, add erythritol.
    
17. Beat all together until smooth and fluffy.

Aw crap, now I'm wishing I'd written down exact numbers. I don't ever cook with measuring utensils in my kitchen.

Ingredients:

• 1 cup of heavy cream
  
• Sweetener equal to about 5 tsp of sugar. In my case, this liquid Stevia extract. use whatever you like.
  
• 3 tsp of vanilla extract. Be careful, some vanilla extract has sugar in it.
  
  Directions:
  
  
• You'll want to run this through your weapon of choice: Hand mixer, stick blender, or if you so desire, a hand whisk. (An elegant tool, for a more civilized age. But seriously, hand mixer or stick blender.)
  
• You're going to want to whip the heavy cream, almost like you're making whipped cream. Because you are. Don't make the mistake of sticking the stick blender at the bottom of the cup and just leaving it there. You need air to get into the cream.
  
• For the culinarily-adept: stop at stiff peaks.
  
• For the not so culinarily adept: Stop when the cream stops swirling. Make sure everything is all evenly stiff, though.
  
• Transfer all of this into a gallon freezer bag, and suck all the air out of it.
  
• Fill another gallon freezer bag halfway up with ice, then half a cup of rock salt. Put the cream bag inside the ice bag, and agitate for about ten to fifteen minutes, turning it over and over, mashing the inner bag, go nuts. (We're using two freezer bags, instead of a smaller, sandwich bag because the freezer bag is more durable, and will resist being punctured and leaking salty water into our delicious ice cream.)
  
• After fifteen minutes, you can remove the cream bag, shove everything down into a single mass, and throw it into the freezer to harden.
  
  I've only made two batches, and I'm still trying to refine the recipe. If any of you try it, send me a message. I will try doing this with a proper ice cream machine at some point, but for my purposes, ziplock bags are just fine.
  
  edit: Bullet lists are hard.

If that doesn't work, I've pretty much settled on this. Having tried them all. I'm mostly interested in a 0 glycemic hit, or close to it.

EZ-Sweetz (2oz - Liquid Sweetener 800 Servings/Bottle) https://www.amazon.com/dp/B002MO765O/ref=cm_sw_r_other_apa_5Inmyb9HTBBQX

My fave Amazon finds (with links):

• Avocado Oil Mayonnaise
  
  
• Microwave Pork Rinds
  
  
• Pork Dust (pork rind "breadcrumbs")
  
  
• Sweet Leaf Liquid Stevia
  
  
• Organic Coconut Oil (54 oz)

I use liquid sucralose.

One of those bottles has lasted me well over a month! 2-3 drops is plenty sweet.

Ingredients

• 2 1/2 cups Heavy Whipping Cream
  
• 1 cup Almond Milk
  
• 1/2 cup Swerve Granulated Sweetener
  
• 4 Egg Yolks
  
• 1/2 tsp Vanilla Extract
  
• 1/2 tsp Vanilla Creme Stevia
  
• 2 tbsp Vodka (optional)
  
  Instructions
  
  

1. Create an ice bath with two bowls. Ice water in the bottom bowl with the second bowl sitting on top. Set aside for later.
   
2. In a saucepan, over medium heat, bring the heavy cream, milk, and granulated sweetener to 175 degrees F, whisking as needed.
   
3. While the ice cream liquid base is heating up, divide the eggs and put your yolks into a medium-sized bowl.
   
4. Once the sweetened milk has reached 175 degrees, remove it from the heat, and pour 1 cup into a measuring cup.
   
5. SLOWLY pour 1 cup of the hot sweetened milk mixture over the egg yolks while whisking the egg yolks vigorously. This will temper the eggs, slowly cooking them, without scrambling them. Once done, you should have a liquid mixture of egg yolks and sweetened milk.
   
6. Now reverse that process and pour the egg/milk mixture back into the saucepan, while whisking the liquid in the pan.
   
7. Return the saucepan to the burner, and continue heating over medium heat until the temperature reaches 180 degrees F.
   
8. Remove from heat and pour the hot ice cream mixture into the ice bath bowl. Let the ice cream cool for 10 minutes in the ice bath, then remove the top bowl, cover with plastic wrap, and put into the refrigerator for 3+ hours. I don’t recommend letting it sit in the refrigerator for more than 24 hours.
   
9. Once the ice-cream mixture is cooled, remove it from the refrigerator and add the remaining ingredients. Then churn following your ice-cream maker’s instructions.
   
10. You can enjoy it straight from the ice-cream maker as a soft-serve ice-cream or put it in an ice-cream container and freeze for at least 3 hours to harden it.

I order my groceries through FreshDirect so technically I get 90% of my stuff online :).

That being said...the stuff I get outside of that site are:

1. Japanese Mayo to make the spicy mayo that you get at sushi restaurants (just mix in Siracha).
   
   
2. Emergen-C Electro Mix for my electrolytes kick.
   
   
3. Erythritol cause....sugar.
   
   
4. Stevia for a different sweetener used in mostly drinks/liquids where it's more difficult to dissolve the Erythritol.
   
   
5. [Liquid Smoke] (http://www.amazon.com/gp/product/B0005Z8NCM/ref=oh_details_o08_s00_i00?ie=UTF8&psc=1)
   
   
6. BACON JERKY!
   
   
7. Maple flavor
   
   
8. Awesome awesome peanut butter
   
   
9. Kerrygold unsalted butter. My grocery store doesn't carry it :(
   
   
10. Vitamins from various places...Vitamin D-3, Magnesium, Daily Multi-vitamin, Cod Fish Oil, etc.
    
    EDIT: Formatting.

One important thing to remember about artificial sweeteners, that not many people seem to know:

Part of the "non-caloric" nature of most artificial sweeteners is that they ARE caloric, they're just several hundred times better at activating sweetness sensing taste receptors, so you can use an effectively acaloric amount. However, because there is so little actual physical mass, if they want to distribute in a granular form, they need to include a bulking agent. Currently, everyone is using CORN STARCH.

This means that roughly 1/3 the volume of of granular sweeteners is MALTODEXTRIN, aka pure sugar. A packet of Splenda has about 3 calories, and a cup of granular Splenda has around 150.

If you use a lot of non-caloric sweetener, either account for this or switch to liquid (In which the sweetener is just dissolved in water).

Whip Cream is easy to make, I sweeten it with Ez-Sweets. What I like to do is get some berries (your choice, strawberries, raspberries, blueberries..etc..etc..etc), and make it into a compote.

• 1 and 1/2 cups fresh or frozen berries (I used frozen)
  
• 2 tablespoons water
  
• sweetener to taste
  
  

1. Cook over medium heat, stirring occasionally, until some of the berries have collapsed and the liquid is syrupy, 10-15 minutes. Set aside to cool.
   
   You can make a batch of them and store them in a mason jar in your fridge for later.
   
   Then you can make the whip cream
   
   

• 2 cups of heavy whipping cream
  
• 1 tsp vanilla extract
  
• 1/2 tsp ground cinnamon
  
• 1 tsp of liquid sucralose or your choice of sweetener whatever is equal to 1 cup of sugar
  
  

1. combine all whipped cream ingredients in a bowl and use a whisk attachment for your hand mixer, blend until it forms Peaks. Store in a tupperware dish in the fridge
   
   You can also store this for later.
   
   Then you can put the compote in a bowl and top it with whip cream. You can also add some crushed nuts so it's sorta like a parfait. The quick part comes in when you prepare it ahead of time to store for later. Then just dish it out when you want some.

Be careful with the granulated form of splenda as it contains Maltodextrin. That can have an effect on glucose if taken in large quantities.

They do sell a liquid form without maltodextrin.

Wow this got wordy! I'm gonna put a little TL;DR at the top here for easy reference:

Pork shoulder blade roasts or steaks are relatively cheap compared to other meat, are delicious and are great for keto. Chicken thighs are also fantastic. I use Nu-Salt in everything to make sure I get more potassium. I sweeten most things with Ez-Sweetz. I explain in more detail how I use the pork shoulder and the chicken breasts below.

---

I buy pork shoulder blade steaks, because they're relatively cheap and have lots of fat, which helps me with my ratios, and they're delicious. I cut them into manageable portions and cook them up for breakfast most mornings (I learned to cook them the way Gordon Ramsay does in this video, ignore the sweet and sour peppers he also cooks as they are loaded with carbs, amd go easy on the garlic, but this is a great way to cook pork chops), it's absolutely fantastic. Not so good if you're also watching your calories, but pork shoulder is a really tasty, really cheap cut of meat.

Anyway, my go-to breakfast is usually a portion of pork shoulder blade steak, about 6 small frozen brussels sprouts microwaved on a plate under a bowl for four minutes with butter, salt and pepper, and a couple of eggs fried up on the side.

Also chicken thighs, which I lay in 13x9 baking pan, sprinkle salt, pepper, rosemary and other delicous stuff over them, cover in foil and bake it for about an hour at 350... LEt it cool, remove the bones (keep the skin and fat in there, just chop it and mix it all together) and then you've got chicken to use in stuff. It's very fatty, but again, that's part of maintaining the keto ratio. I usually will portion that out into zipper-seal sandwich bags, about 200g in each bag, and freeze it. Then I use it to make quick lunches, I mix one portion with about 200g of broccoli or green beans and about 20g of cheese, add seasoning, and freeze it in a microwaveable container.

Aside from that, I always keep some potassium salt (I use Nu-Salt, which is carried in my local grocery store near the salt) on hand to help make sure I am getting enough potassium, I add some to anything I add salt to. Be aware, by itself it tastes just awful... But if you feel like you need some extra potassium, it does the trick. I always use extra if I am getting back into keto after cheating.

My go-to sweetener of choice is Ez-Sweetz, it just makes stuff sweeter without adding any other flavors (I tried stevia and it just was not good in my coffee), and one drop of the stuff is equivalent to 1 teaspoon of sugar. I haven't ever seen it in a store, but you can get it from amazon.

Ingredients

• 1/2 cup butter
  
• 1 cup natural unsweetened peanut butter
  
• 1 cup powdered sweetener
  
• 1/8 tsp liquid stevia
  
• 1 tsp pure vanilla extract
  
• 3 1/2 ounce Dark chocolate bar (90% cacao)
  
  

  Instructions
  

  
  

• Place butter and peanut butter in a medium-size bowl.  Microwave, stirring every 30 seconds until completely melted.  
  
• Add sweetener, stevia and vanilla. Stir until smooth.  Pour into a 8x8 pan lined with parchment paper.  Place in freezer for 10 minutes.
  
• Break chocolate into pieces and place in a small bowl.  Melt in microwave, stirring every 30 seconds until just melted, careful not to scorch.  (may also use a double boiler for this step)
  
• Remove peanut butter layer from freezer.  Pour chocolate over peanut butter and use the back of spoon or spatula to evenly spread the chocolate.  Return to freezer for 1 hour.  Allow to sit out for a few minutes before cutting. 

Erythritol is what I tend to use, Swerve has a powdered Erythritol as well which works great for baking recipes. I usually use Pyure because it is available at Wal-Mart (I have to get Swerve on Amazon). There are several kinds of Pyure (same as Truvia). Some are just Stevia, but the one I use is a Stevia and Erythritol blend and I like it. That being said, it all depends on what you are cooking. If it is a hot recipe, such as hot tea or something, that will bring out the aftertaste of stevia more than something cold. I've also heard that Monk Fruit is really good too, but it is very expensive if it isn't blended with any other sweeteners. I've had a Monk Fruit/Erythritol blend and it was good.

​

Here are some of the ones I use regularly:

So Nourished Monk Fruit/Erythritol Blend: https://www.amazon.com/dp/B077VSBDGL/ref=cm_sw_em_r_mt_dp_U_CYPUCbJ7N5FCX

Swerve Erythritol Confectioners: https://www.amazon.com/Swerve-Sweetener-Confectioners-12-oz/dp/B0079OYIFS/ref=sr_1_13?crid=T1SKBWPHR4CJ&keywords=erythritol+sweetener&qid=1555733696&s=gateway&sprefix=ery%2Caps%2C142&sr=8-13

Pyure Stevia/Erythritol Blend: https://www.amazon.com/dp/B00NI2CTB0/ref=cm_sw_em_r_mt_dp_U_u1PUCbPBTX0G7

Check out Linda's Diet Delite's and Netrition.

Linda's has a sampler pack (normally $20) on sale for 50% with free shipping right now! I get my order today and I can totally update you with taste ratings and such of what I bought.

Netrition has the best selection of everything, IMHO. This BBQ sauce is a huge hit. Walden Farms is eh... not the best but edible. Lily's has the BEST chocolate. I could pretty much go on forever about their offerings. Ha!

As far as low carb dressings, I like the brand Naturally Fresh. I get mine at Harris Teeter or Publix but here is there store locator so you can see if they have it near you!

Low carb nut butters are pretty easy to find IF you buy unsweetened everything. JIF Whips is not unsweetened but not terrible in terms of net carbs and available pretty much everywhere (nurition info). I buy unsweetened PB from Whole Foods and sweeten it with flavored stevia drops.

I get an iced dopio espresso with a splash of breve and then I put in a couple of drops of EZ Sweets. There are like 5 grams of carbs per 2 tablespoons of breve, but I just can't quite kick the habit in favor of full cream or none at all. Still a hell of a lot better than a caramel machiato.

Liquid Sucralose like EZ-Sweets

Completely 0 carb/0 calorie.

http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O/ref=sr_1_1?ie=UTF8&qid=1312422076&sr=8-1

http://www.amazon.com/Packs-0-5-Liquid-Sweetener-Servings/dp/B003LECIDE/ref=acc_glance_gro_ai_ps_t2_t_1

There is 3.4 calories per gram of Splenda. But 1 gram of splenda replaces 2 tsp of sugar which is around 30 calories. This means its more than an 85 percent decrease in calories.

With that said, a better alternative to Splenda is something like EZ-Sweetz, which is a true no calorie sucralose sweetener.

Here is a link to a wolfram alpha comparison of equivalent amounts of sugar vs Splenda.

https://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O

Liquid Sucralose. I'm in the same boat and usually like sweet coffee. Doesn't have the shitty aftertaste of stevia or saccharin.

Try to avoid granulated Splenda. Pure sucralose is actually very very sweet so they put in some other stuff to fluff it up a bit. I think I read somewhere that 1 cup of granulated Splenda has 24g of carbs or something. Try this, I've been using it for drinks and desserts and it's great, plus you don't have to worry about it dissolving properly in cold drinks like you do with granulated.

I trust it's unsweetened almond milk, so you should be good there.

Are you eating a lot of protein? Protein in large amounts can raise your blood sugar. Try to stay around 100-150g per day.

Are you eating ridiculous amounts of broccoli or something? It has a fair amount of carbs, but unless you're eating pounds and pounds of it a day, I have no idea why you're not in ketosis.

I use EZ-Sweetz ( http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O/ref=sr_1_1?ie=UTF8&qid=1367600656&sr=8-1&keywords=ez-sweetz )

It sweetens fine with none of the normal splenda after taste. :)

Not necessarily. You can't tell by the label whether or not a prepared food used granulated Splenda (which has maltodextrin, as pointed out) or pure sucralose, which does not. I would guess it would be easier for a food manufacturer to use pure liquid sucralose to make mixing and measuring easier (not to mention nutrition information) but I'm not sure about what the common practice is.

If you have access to Amazon.com, EZ-Sweetz is liquid sucralose with no bulking agents added. A 2oz has lasted me since January with probably a third still left in it, and I add it to my coffee every day.

Also, a "reduction in ketones" is not necessarily a function of ingesting carbohydrates. As long as there are any ketones present in your urine, you are in ketosis, no matter how dark or light the purple is on the test strip. A reduction in the quantity of ketones is far more likely caused by a change in your hydration than anything else.

Get the liquid version and you lose the carbs that they bulk it up with.

Try this:
https://www.walmart.com/ip/SweetLeaf-SteviaClear-Liquid-Stevia-4-Ounce-Bottles/26960399

or this: https://www.walmart.com/ip/Great-Value-Liquid-No-Calorie-Stevia-1-68-fl-oz/42279263

or this stuff which is AWESOME. I've had this bottle for most of the year. Takes one or two drops at most: https://www.amazon.com/EZ-Sweetz-1-05oz-Liquid-Sweetener-Servings/dp/B009L3HWV2?th=1

I've used SweetLeaf brand before. These days I use powdered Erythritol mostly because I can bake with it, but the liquid Stevia was way more convenient. Only you will be able to decide about the aftertaste, but I don't think it will be very detectable in coffee.

It’s not too late for Thanksgiving to make this classic! My 2018 pumpkin roll just passed quality assurance and taste testing of both ketoers and non-ketoers. It’s a family recipe that I modified. Trust me, this recipe is much easier than it appears. Here it is!

Cake:

3 eggs

1/4 c pyure

3/4 c almond flour

2/3 c pumpkin

1 tsp baking soda

2 tsp cinnamon

Filling:

1/4 c pyure (powdered)

8 oz cream cheese

4 tbsp butter

1 tsp vanilla


Instructions:
Mix together dry cake ingredients, then stir in the wet ingredients until blended.  Cut a piece of parchment paper to only cover the bottom of your jelly roll pan and place it in the pan. I use this pan. Grease the sides of your pan with crisco or butter. Pour batter into the pan, spread evenly, and bake at 375 for 10-12 minutes. 

Once the cake is done, let the cake cool on the stove for a couple minutes. Wearing gloves, carefully roll the cake into the parchment paper. Put it on a cooling rack or similar until fully cooled. If you don’t cool it fully, your filling will get hot and spill out, so wait!

Beat your cream cheese and butter well. Add your vanilla, beat again. Slowly beat in your sweetener of choice, tasting regularly to make sure you aren’t over sweetening.

Unroll your cooled cake, spread the filling on evenly, roll back up and chill. Cut into 1/2” to 1” slices and serve. Entire roll is 25 net carbs, but I suspect my almond flour macros are wrong (Anthony’s- they’re too good to be true). My pan is 9” wide, so 9 x 1” slices is 2.7g net carbs per slice.

Notes:
I use pyure which is an erythritol/stevia blend. It is very powerful and it is easy to use too much. It’s about double the sweetness of standard sweetener.

I use fresh pureed pumpkin, which isn’t hard to make and I can explain how I do it with a long neck pumpkin if you’d like. Canned is fine too. My wife’s family always used fresh and this recipe is modified from that one.

I used to do the tea towel/powdered sugar method, but believe me using the parchment is significantly easier!

For the filling I powdered my pyure using a coffee grinder.

Honestly, if you’re gonna make this and you have two pans, just make a double batch! Take one to a get together and keep one for yourself. They freeze well, I have used my foodsaver on them. As the foodsaver is sucking out air, stop it just as it sucks the rest of the air out or it will deflate your cake. Freeze, then thaw in your fridge for a day or so in the freezer bag.

If you aren’t an experienced baker and don’t know your keto sweeteners well, please make sure you taste as you go and add sweetener SLOWLY. Last year I made this with straight erythritol and being my first try at ketoing this recipe I screwed it up badly. Used way too much erythritol.

LPT: Walmart seems hit and miss on rather you can find monkfruit or not, so if you don't see it try Pyure! Pyure is a Stevia + Erythritol replacement that is granulated like sugar and contains no extra fillers (dextros/maltrodextrin). I think the addition of the Erythritol gives it a better taste than straight stevia. :)

We use it in our coffee daily and go through about a bag a week.

I'm not sure how well it compares as I haven't used swerve before. I usually pay ~$25 for 5 Lbs of Erythritol via Amazon.

When I need it powdered, I grind it up in a processor/blender/mortar and pestle as needed.

EDIT: I googled a bit. Swerve is apparently just a brand name erythritol? Can anyone confirm?

I'm pretty sure you do it for back sweetening. Also, I hope this is helpful. I asked /u/StormBeforeDawn lately about using non-fermentable sugars. He said, "I do it by taste. I was doing xylitol+ lactose which give good body and sweetness in combination. Lactose has basically no sweetness, but really helps mouthfeel... Recently though I have gotten my hands on Etheritol... It is cheap, effective, has decent mouthfeel, and doesn't have digestive issues on overconsumption like xylitol can."

I ordered some Erythritol and I plan to use it to back sweeten a session mead I'm working on.

https://www.amazon.com/Erythritol-Granules-Anthonys-Non-GMO-Sweetener/dp/B018UWALFS/

I’ve never tried kratom.. maybe I should look into it. I do take stevia daily though. My favorite is the SweetLeaf vanilla creme one: SweetLeaf Sweet Drops Liquid Stevia Sweetener, Vanilla Creme, 2 Ounce

I love to add this to peppermint or chai tea
SweetLeaf Sweet Drops Liquid Stevia Sweetener, Vanilla Creme, 2 Ounce https://www.amazon.com/dp/B000E8WIAS/ref=cm_sw_r_cp_api_i_mdqWCbAAEG6F5 + vital proteins collagen peptides (when I get tired of protein shakes)

Also adding mio to sparking seltzers when I have a soda craving

Just started using it. Bought a bunch of flavors of this stuff, it tastes amazing. I highly recommend it to anyone who's not allergic.

I've been using this one for years, and I love it. It's the best-tasting one I've found so far. No carbs from fillers like maltodextrin, just pure stevia extract. It's extremely potent. This container lasts me over 6 months. It comes with a tiny, tiny scoop (which is more than I would add to most things), 2381 scoops per bottle.

http://www.amazon.com/Pure-Stevia-Extract-Powder-Kal/dp/B000VRSR84/ref=sr_1_1?ie=UTF8&qid=1333991496&sr=8-1

I mix liquid stevia in with plain fat-free Fage greek yogurt. 1 cup serving is 130cal, 9g carb, 9g sugar, & 23g protein. 1/2 is more than filling, so 4.5g of sugar is pretty decent. Generally, I'll top it with a pinch or two of pumpkin pie spice and half a banana. If you live near a Costco, they sell big 6 cup containers of Fage for $6-7. Also, the Walden Farms chocolate syrup is pretty decent and has 0 calories/sugar/etc.

Edit - this is the liquid stevia I use. This will last you ages.

The sugar craving lasts from 10 to 14 days. Just get through that and you will then be able to figure out where to go next. One thing I did is buy some stevia and start putting it in my coffee or tea or making lemon aid sweetened with stevia. Cutting you sugar intake by half can make a significant impact.

Truvia doesn't dissolve very well, especially in chocolate - I like to use liquid stevia-based sweetener for chocolate. This is the type I use; it seems a bit pricey at first but you only need a few drops to give a single-serving treat some sweetness, so the bottle lasts quite a while: NuNaturals Alcohol-Free Stevia

This is the only brand of sweetener that doesn't have an aftertaste to it, for me. My current favorite chocolate treat is a ripe avocado, mashed with 1-2 teaspoons of cocoa powder and 8 drops of stevia. It makes a tasty chocolate "pudding" treat with all the nutritional goodness of avocado. Mmm.

I sooo want to like stevia. But I don't. Most of it tastes nasty.

In general, I try not to use sweetners at all, but when I do, I use this:
http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O/ref=sr_1_3?s=grocery&ie=UTF8&qid=1404834454&sr=1-3&keywords=sucralose

Or, sometimes, because I really want to like stevia:
http://www.amazon.com/EZ-Sweetz-Stevia-Monk-Fruit-1-36oz/dp/B00AQ50DEM/ref=sr_1_1?s=grocery&ie=UTF8&qid=1404834542&sr=1-1&keywords=stevia+monk+fruit

For stuff with a strong natural taste, I can get away with the Stevia/Monk fruit combo. For things that are not that naturally strong flavored, or require quite a bit of sweetening, I just break down and use the sucralose.

On a related note, this year I'm growing a stevia plant in our garden. First time trying it. Those leaves are like candy! Just pop one in and chew. For some reason, a straight, raw leaf tastes fine. Maybe its just the novelty factor.

Yes, Spenda has around 1g carbs per little packet thanks to the maltodextrin filler. If you use Splenda a lot, try pure sucralose instead.

http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O

No filler.

I've been doing this for a while. I started out with EzSweetz however found that it was even cheaper to buy sucralose in in bulk and make my own.

One of the main problems with a sucralose-based simple syrup is that you don't get the texture you get when using sugar. Sucralose syrup feels very "thin" and it has a noticeable effect on mouth-feel.

Just for (possible) future reference, this is the only fake sweetener I can stomach. It has no weird aftertaste or anything, it just tastes like sugar. It seems a bit expensive, but I've had my bottle for about...2 months & it's only half empty. Highly recommend. Good luck! :)

ez sweetz is the best tasting one out of all the ones I've tried. I wasn't a fan of the taste of liquid stevia at all.

http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O/ref=sr_1_1?ie=UTF8&qid=1421802180&sr=8-1&keywords=ez+sweetz&pebp=1421802174738&peasin=B002MO765O

I'm in the same boat. I just moved to Hawaii and I swear, no one diets here at all. And they eat rice with everything. I'm afraid to say the word "low carb" around these people :)

So I have recently bought on amazon a bunch of things I USED to be able to find my local grocery stores, such as:

1. Bob's Red Mill Coconut Flour
   
2. Bob's Red Mill Almond Meal/Flour
   
3. Mama Lupe's Low Carb Tortillas
   
   I bought them in bulk and they're all going into the freezer.
   
   I will probably try this Unsweetened Shredded Coconut soon because the I Breathe I'm Hungry blogger is always using it and I can't find it unsweetened here...
   
   And I've always bought EZSweets on Amazon, I've never found it in stores anywhere.
   
   I'm having issues finding Pork Rinds in Hawaii by the way, so if you find a good spot to order them online, let me know.

Granular splenda has carbs in it that can add up. I personally use EZSweetz liquid sucralose instead, and it's great. You do have to get used to the idea that two drops is the same as a spoon of sugar, though. At the start I was over-sweetening everything.

I use this stuff called EZ Sweet for my coffee that are little drops of liquid sucralose, one drop is equivalent to one cube of sugar. It is SO sweet, one time I accidentally put four drops and it completely ruined my coffee and I had to start over. It's clear and doesn't smell like anything, you could probably empty a whole squeeze bottle into some half used creamer and they wouldn't be able to tell, but it would be insufferable to use!

I learned this early on and sought out sweeteners (both natural and artificial) that do NOT use maltodextrin or dextrose. Some examples:

(1) Pure liquid sucralose (no filler, just a tiny bit of water)
http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O/ref=sr_1_1?ie=UTF8&qid=1347770996&sr=8-1&keywords=sweetzfree

(2) Powdered Stevia extract using a non-carb filler (like fiber):
http://www.amazon.com/SweetLeaf-Stevia-Powder-4-Ounce-Shaker/dp/B001E5E3LW/ref=sr_1_1?s=grocery&ie=UTF8&qid=1347771237&sr=1-1&keywords=stevia+powder


One good additional strategy I use is to check this is Wikipedia's "food energy" chart on sweeteners (shows the total caloric energy for any substitute, such as maltitol) before I actually use anything:

http://en.wikipedia.org/wiki/Sugar_substitute#List_of_sugar_substitutes_and_their_equivalent_sweetness_to_sugar

I bake a ton and swear by : http://www.amazon.co.uk/gp/aw/d/B002MO765O/ref=mp_s_a_1_3?qid=1408562281&sr=8-3&pi=SY200_QL40 I've found the cheapest almond flour there too.

1. You buy the Keto Chow base powder and it comes in a 1-week bag.
   
2. You mix that entire bag with 777 grams of chocolate protein powder. I got Dymatize Rich Chocolate on Amazon here: https://www.amazon.com/Dymatize-Nutrition-Elite-Shake-Chocolate/dp/B00CUDYY2U/
   
3. The peanut flavor comes from 210g of peanut flour per week, which I also got from Amazon: https://www.reddit.com/r/ketochow/comments/848q7o/moar_chocopeanut_butter_please/dvpgv8t/
   
4. Don't forget to add your desired sweetener. Correct me if I'm wrong, /u/chrisbair, but I believe the only delta between the instructions above and the Chocolate Peanut Butter Keto Chow we can buy online (someday) is the addition of sucralose (Splenda). (Well, that and we can't get 15,000 kg of custom protein delivered from cheesemakers in Wisconsin, so we use Dymatize.) I use 5 drops EZ-Sweetz liquid sucralose per shake, because it doesn't have maltodextrin or dextrose or any of the other bulking agents they use for most of the granulated stuff. Five drops == 2.5 packets of Splenda. IMPORTANT: Because I'm using liquid sweetener, it goes in at meal prep time, NOT added to the dry powder. A dry sweetener can go into either dry or wet (prepared) Keto Chow, but wet sweetener should only go into wet KC. OK, I'm an idiot. It says it right there on the Dymatize tub, "SUCRALOSE, STEVIOL GLYCOSIDES (STEVIA), ACESULFAME POTASSIUM". So no added sweetener needed unless your protein doesn't include it.
   
   I can vouch that the method above tastes almost exactly like Keto Chow 2.0 Chocolate Peanut Butter. The only real difference is that the peanut flour isn't mixed as smoothly, because you and I do not have an industrial mixer. So, you do get some lumps, which I find delicious (it really brings on some nostalgia for Keto Chow 1.5 lol).
   
   As for how I mix it, it's really as simple as getting it into a big container and shaking it up. I think the best thing to use is an empty protein powder tub. I prepared a week's worth, whisked it together with a big whisk, and then I also put the lid on it and shook vigorously for about 2 minutes. Don't forget to TURN AND CHURN it. It seems pretty well distributed, at least to my taste buds.
   
   [EDIT: I should point out that the 777g measurement in step 2 only applies to the Dymatize Elite protein powder. You will have to use some math if you buy a different brand.]

I use liquid sucralose specifically to avoid the maltodextrin. 1 drop is equivalent in sweetness to 1 tsp of sugar.

I have a terrible late night sweet tooth, and Ice Cream used to be my go-to treat... But I just couldn't justify the cost of Halo Top, so I got creative and I'll share my "recipe" with you!

The 4 ingredients you'll need:

• Frozen Mixed Berries (80 calories per 3/4/ cup): I get a 3 lb bag for about $8-$10 depending on the sale
  
• Liquid Stevia (0 calories): I can usually find this for $6-$7 at Trader Joe's, amazon seems expensive
  
  
• Hershey's Sugar Free Chocolate Syrup(5 calories per TBSP): Found at my local Wal-Mart for about $2.50
  
  
• Water: From the Tap is fine!
  
  To prepare a single serving:
  
  
• Portion out a serving of frozen berries into a bowl (80 calories per 3/4 cup... even 2 servings is ok!).
  
  
• Get between 1/4 and 1/2 cup of hot water from the tap
  
  
• add in 15-30 drops of the Stevia (to taste depending on how sweet you want it)
  
  
• Mix the berries and water to ensure all berries have been coated in the sweetener mix. The frozen berries will get a little coating of iced-sweetener and at this point can be eaten as is
  
  
• If you would like to "chocolatize" your dessert, you can drizzle the Hershey's syrup on at the end and give it one more stir.
  
  The frozen/cold of the berries and the sweet/chocolate of the sauce almost tricks my brain into thinking I'm having a huge bowl of ice cream. Best part is, I can have a taste for under 100 calories, and a heaping helping for under 300!
  
  Hope this helps someone else as much as it has helped me!

Going to ask a second question today, how many drops of the following liquid stevia would you add per gallon of cider for back-sweetening?

http://www.amazon.com/Trader-Joes-Organic-Liquid-Stevia/dp/B00C1LM7Q6/ref=sr_1_6?ie=UTF8&qid=1450730789&sr=8-6&keywords=liquid+stevia

I like liquid Stevia in my coffee. Another good option is XyloSweet .

Completely up to you, liquids are best for non baking applications like coffee's teas and most things. Granular for baking. For my Stevia I use Sweet Drops, and for Sucralose (Splenda) I use SucraDrops which is the commercial concentration of 25% so very strong.

https://www.amazon.com/Sweet-Drops-SweetLeaf-Sweetener-SteviaClear/dp/B00GRY33AC/ref=sr_1_5?keywords=sweet+drops&qid=1549836902&s=gateway&sr=8-5

https://www.amazon.com/SucraDrops-Premium-Sucralose-Sweetener-Servings/dp/B00VL9Q4WW/ref=sr_1_1?keywords=sucra+drops&qid=1549836928&s=gateway&sr=8-1

I use this

Just bought this

https://www.amazon.com/gp/product/B00NI2CTB0/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

It's probably just like the quest bars. It contains the prebiotic fibers which comes as a syrup you can buy. It's pretty common in low calorie,high protein, high fiber bars.

http://www.amazon.com/VitaFiberTM-IMO-Syrup-2-64-28-4/dp/B00TIX50OQ

This is probably what they use.

The peanut flour is soooo great. I found it on Amazon, but I think it's also at vitacost (for cheaper, probably). The binder is the most interesting part actually, it's the Vitafiber syrup. It has a light sweetness and the consistency of honey. You can get it on amazon too

https://www.amazon.com/VitaFiber-IMO-Syrup-2-64-28-4/dp/B00TIX50OQ
It saves you calories because it takes the place of oil and some of the sugar. I love this stuff.

edit to add link

I'm not sure if it will work for you but i've used VitaFiber to make chewy bars. It is carbs, but they are pretty much all fiber.

https://www.amazon.com/VitaFiber-IMO-Syrup-2-64-28-4/dp/B00TIX50OQ

Recipe:
https://www.youtube.com/watch?v=Ja30xjHyCfI

If you're a peanut butter fan, my favorite PB cookies are GD friendly!

1 cup natural (only peanuts and salt) peanut butter

.5 cup sweetener (I use erythritol

1 egg

Mix all together, form into cookie shapes (they won't spread at all as they bake). Bake at 350F for 12 min. Let cool completely before you try to eat them, they'll be entirely too soft right out of the oven.

You can get the Anthony's brand 2.5lb bag on Amazon for $13.

https://www.amazon.com/Erythritol-Granules-Anthonys-Non-GMO-Sweetener/dp/B018UWALFS/ref=sr_1_4?keywords=erythritol&qid=1573570792&s=grocery&sr=1-4

Same as u/broobu said. I use this. I use use a spice grinder to make it powdered.

A zero carb sweetner that many Ketoers use.

https://www.amazon.com/Swerve-Sweetener-Granular-12-Ounce/dp/B01LLMUG22/ref=sr_1_1_s_it?s=grocery&ie=UTF8&qid=1501342124&sr=1-1&keywords=swerve

Swerve is my go-to sweetener!

The protein shake is a bit complex but worth it. It tastes so damn good and tides me over till lunch time (every pre made protein shake I drink will make me hungry 2 hours later). It's Unsweetened Almond Milk, Stevia Liquid drops, Peanut Butter Powder, half a scoop of protein powder and a little bit of heavy whipping cream. Total of 240 calories, 14g of fat, 8g of net carbs and 24g of protein.

If unsweetened almond milk is not available to you, you can always find a low card protein shake and enhance it with what the stuff I posted.

Sweet drops. Here is an example. There are various flavors of it though. https://www.amazon.com/SweetLeaf-Liquid-Stevia-Sweetener-Vanilla/dp/B000E8WIAS/ref=sr_1_2_a_it?ie=UTF8&qid=1485121945&sr=8-2&keywords=sweet+drops

The cashew milk is very thick. I use about 1/4 of a cup in my coffee. It does have sort of a nutty taste to it. I found out I like it better than 1/2 and 1/2! It is cheaper than it too.

My go-to refreshing summer drink is a [Tom Collins] (http://en.wikipedia.org/wiki/Tom_Collins).

Gin

(Diet) Tonic Water

Lemon Juice

[Liquid Stevia] (http://www.amazon.com/Vanilla-Flavored-Liquid-Stevia-2-Ounce/dp/B000E8WIAS/ref=pd_sim_gro_4?ie=UTF8&refRID=0BZ66Z1E9C7CR4YC3HNZ) to replace the sugar.

Only a few more calories (about 10 from the lemon) than straight liquor, and it's super refreshing and sippable. If you're not a gin fan, give it a try anyway - as long as you serve it in a full glass of ice and it stays COLD, the gin isn't very pronounced.

I get these liquid stevia drops, it works just as well as the Torani syrups, maybe try that?

I take a half cup of Heavy whipping cream add in 6 drops of Sweet Leaf Stevia Vanilla Cream and a teaspoon of unsweetened coca. Whip until peaks form and Bango, chocolate mousse. My next batch I'll try and freeze.

Yours sounds good for those cold nights when mine doesn't. Good find.

If you plan on baking:

• Coconut Flours (quite absorbent, can't just sub it in and expect the same results) / Almond Flours
  
• Cocoa powder
  
• near-100% dark chocolate
  
  Sweeteners:
  
  
• Stevia. Amazon Link (Has a little bit of a bitter aftertaste so it is often blended with erythritol.) [Natural extract]
  
• Erythritol. Amazon link. [Natural extract]
  
• Sucralose (Splenda has 24g carbs per cup, from bulking agents, but liquid sucralose truly has 0.00g)[Synthetic molecule, no conclusive evidence suggests it is harmful]
  

I've been using this recently, it's SO good.
http://www.amazon.com/Vanilla-Flavored-Liquid-Stevia-2-Ounce/dp/B000E8WIAS/ref=sr_1_cc_1?s=aps&ie=UTF8&qid=1343051137&sr=1-1-catcorr&keywords=vanilla+stevia

I'm not a proponent of artificial sweeteners, but Stevia is one I can stand behind. Here's a great link explaining some back ground info on them. I have gotten adverse effects from the Torani syrups, so I just sweeten my tea with this liquid stevia extract. Some complain about the flavor, but I think its a great alternative! I don't notice anything odd tasting.

Welcome to xylitol honey as a substitute my friend. I keep this in my cabinet for just such a need (great on Keto waffles as well).

http://www.amazon.com/Natures-Hollow-Honey-Substitute-10/dp/B000TQBEFK

Just remember that xylitol is dangerous for dogs (dont let them near it), but is great for your teeth (reduction in corrosive bacterial bi-products in the mouth have been reported when using xylitol).

On top of everything else, most paleo diets even consider xylitol acceptable as a sweetener since it is derived from paleo accessible sources (such as fruits and corn husks).

As for fruit, berries are AOK on keto in moderation (a strawberry is about 1g net carb each). Potato substitutes run rampant here and at /r/ketorecipes. These include parsnip, jicama, radishes, and the king of veggies...cauliflower.

Honestly, once you shift away from the remaining natural starch sources, keto and paleo are very compatible. Some of my favorite recipes started as a paleo recipe that I modified (mostly to remove things like juice or honey as a sweetener).

http://www.amazon.com/Natures-Hollow-Honey-Substitute-10/dp/B000TQBEFK

I've heard good things about Nature's Hollow, and I love me some Xylitol (good sugar alcohol).

Try xylitol honey ... I love this stuff!

Yes, it is. If you're able to fit a small amount into your macros you will be fine.


Also thought you might want to check this out.

https://www.amazon.com/gp/aw/d/B000TQBEFK?pc_redir=T1

I'm using this stevia right now. $20 for 2300 servings, and it doesn't have the minty aftertaste that truvia has.

much stronger and lasts longer with no Xylitol.

I use a stevia-based sweetener for my cottage cheese/yogurt mixes, but I've yet to try pure stevia. I was just looking it up and it looks like a viable substitute. Kal Pure Stevia Extract seems to be the most popular one on Amazon, even according to one of the Now Foods reviews.

Which brand of Stevia are you using? I've tried two different ones and the store-bought sucks!! I love Kal and I find it on Amazon. My family has used it for years, long before I learned about keto. Liquid Stevia is good too, but for me it has an awkward aftertaste if you use too much of the flavored kind. I have grape and chocolate raspberry. They're good in water. Not so great in coffee. However, plain liquid stevia is wonderful in coffee.

Kal Stevia on Amazon

I'm not sure what you consider cheap, but I just bought this off of amazon NOW Foods Better Stevia Original Liquid Extract, 8 Ounce Bottle https://www.amazon.com/dp/B0017WG180/ref=cm_sw_r_cp_api_BYX4xbSW425MK

I imagine it's going to last for quite awhile as a few drops is super sweet... At least to me.

You wouldn't be able to mix it with sugar beforehand, but if sweetening tea, I would recommend this stuff: https://www.amazon.com/NOW-Foods-BetterStevia-Liquid-8-Ounce/dp/B0017WG180/ref=mp_s_a_1_3?keywords=better%2Bstevia&qid=1568077686&s=gateway&sr=8-3&th=1&psc=1

I drink a ton of tea and try to keep from drinking calories. I like it in liquid form best. It goes a lot farther (a few drops sweetens a cup of tea), and it doesn't have to dissolve since it's already liquid.

The 8 oz bottle of this lasts me about 4ish months and I use a good amount.

Stevia has been a life saver. It tastes great without an aftertaste. Please don't be intimidated by the price. I literally use 4 DROPS in my coffee and it is decently sweet. I have had a bottle for over one month and I have 95% of it left still. Plus it is all natural, no added chemicals. This is the one i buy.
https://www.amazon.com/dp/B0017WG180/ref=cm_sw_r_cp_apa_moGrybQFJMKY5

Can you avoid this product entirely? Conversely, I assume you're not going to use much of it, so, depending on how little alcohol you can have, its effect is negligible. Myself, I used the dry stuff, rather than drops. Here's a stevia that's alcohol free: https://www.amazon.com/NuNaturals-NuStevia-Natural-Liquid-Alcohol/dp/B0019LTH3U/ref=sr_1_2_a_it?ie=UTF8&qid=1525382330&sr=8-2&keywords=stevia+drops+no+alcohol&dpID=41vg4QYeqlL&preST=_SY300_QL70_&dpSrc=srch

I've also heard of people using liquid sucralose in their mixes. Food for thought.

'Twas a joke.

But just fyi, mixers usually use the following to sweeten juices:

• Liquid Stevia
  
• EZ-Sweets
  
• Ethyl Maltol
  
  I'm sure there are others, but those are the only ones I know of, as my juice mixing knowledge isn't very extensive.
  
  And I'm sure all of these 'caramelize' to varying degrees.

Give EZ Sweetz a try.

He/she is saying that because you're stick is quite dark, which just means your urine is pretty concentrated for ketones. That doesn't necessarily mean you're mastering ketosis...the likely explanation is you're not drinking enough water. Keto sticks are okay, but unnecessary when you eat the right food and know exactly everything that goes into your body.

Spoonful of regular sugar and sweeten to taste with EZ-Sweetz Liquid Stevia. Free Super Saver shipping.

CHOCOLATE MOUSSE RECIPE

Sugar is the only thing about this recipe that is not keto-friendly. Use a sweetener such as EZ-Sweetz and you're all set.

I highly suggest cutting this recipe in half. (We had to throw some out because we couldn't eat it all.) :(

Did you remember to subtract fiber? We try to shoot for 20 net carbs, which is carbs minus fiber.

• Your cheese probably had like one or two carbs, which isn't a big deal, but just so you know, harder cheese has less carbs. Sharp cheddar, for example, would have been 0 carbs.
  
• You probably got the most carbs form your peanut butter.
  
• Try using My Fitness Pal to track your macronutrients (Fats, Protein, Carbs.)
  
• If you're looking for a good carb-free sweetener I highly recommend EZ-Sweetz. I put a couple drops in my coffee, along with some heavy cream. Carb-free coffee.
  
  GOOD LUCK!! Looks like you're off to a great start!

Well you could buy an ice cream maker and make your own.....it's really just heavy cream and sugar, so you can easily sub out the sugar for 0 carb liquid sucralose.

http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O/ref=sr_1_1?ie=UTF8&qid=1310402324&sr=8-1

Link for anybody wanting to pick up liquid sucralose from Amazon. I've never had luck with buying it in the stores, but easy enough to find online.

http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O


??

First off, check out /r/coffee if you really like coffee. Just be ready for a blue pill/red pill moment Neo, since /r/coffee is a trip down an awesome rabbit hole...

Anyway, I like to go for some fresh roasted (by me) and fresh ground (seconds before adding the hot water) coffee in a Chemex. I then add heavy cream and EZ-Sweets.

I used EzSweetz! http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O

Lavazza Perfetto Espresso Roast, I found them at my local Safeway. Either straight up or with 1/2 Tbs of heavy cream and a couple drops of EZ Sweetz liquid sweetener.

Congratulations on your dedication! It sounds like you're setting a reasonable goal for yourself, and seeking the advice of a physician certainly doesn't hurt things.

That said, there are few things in your list that are a bit inaccurate and may cause you to be less successful. I'm not sure if these are things that have come from your doctor or other expert, but you should be a bit careful with them:

1. "Not all callries are created equally." This is false. A calorie is a calorie (is a calorie...). If you're at your daily calorie goal now, and you decide to snack on a 90 calorie apple or a 90 calorie cookie, you're still over-eating by 90 calories. If you do that every day for a month, you'll gain (or failed to lose, assuming you're still under your TDEE) about 3/4 of a pound.
   
   To be clear, the 90 calorie apple will certainly fill you more and satisfy you for longer than the cookie, but there are no "good" or "bad" calories. The only thing that matters (at least in terms of calories) is staying below your calorie goal. Not that that's a thing to obsess over. If you're using a logging app like LoseIt or MFP, log your apple, and get on with your day. Odds are you can fit an apple into most any calorie plan. Just don't deny yourself on the theory that snacking on one food is better than another. Your body can't tell a cookie calorie from an apple calorie. If you're over TDEE for the day, the apple's going to end up on your bum (or wherever you happen to "wear" such things =) just as much as the cookie.
   
   
2. "Find healthy replacements for ... coffee ... with tea..." First, there's nothing unhealthy about coffee, unless you're drinking it to excess and over-caffeinating. Caffeine is actually helpful for dieting as it's an appetite suppressant. Unless you have some other reason to avoid caffeine (high blood pressure, or other health concerns), there's no reason to avoid it. If you're craving a snack, a (zero calorie!) caffeinated beverage can be a good stand-in to put down your craving without adding calories to your day.
   
   The common problem with coffee of course is the company it keeps. Milk & cream are loaded with calories, and sugar's not your friend either. If you don't take your coffee black, then this is a consideration. I like to use almond milk which has a fraction of the calories of dairy milk or cream, and I only use artificial sweeteners.
   
   The biggest problem with what you said here though is your substitute. It would be completely fair to label agave as "cactus sugar." It's true that for equal quantities of sugar and agave, the agave provides more sweetening, but it's still just sugar. You're still drinking calories... Assuming you don't have any health sensitivities to them, consider strongly switching to artificial sweeteners for your drinks. Even there, you have to be cautious as standard Splenda is actually sucralose plus maltodextrin and still has calories & carbs in it. My personal preference is this stuff (http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O) which is just the sucralose, no maltodextrin. Easy to keep a bottle of it in your bag, and sweeten your drinks wherever you are.
   
   As far as the study vs. exercise time balance goes, be super careful of letting studies be "more important" than your health. College is expensive, and you screw it up, it's you're life, etc., no doubt. But your body is priceless, and you don't get a mulligan on that if you screw it up either. As far as finding that balance, I've found over & over when my life is hectic, the best use of my time is to EXERCISE first, fit the other stuff in after. Here's why:
   
   Exercise is an unequivocally positive "you time," doing something for yourself affirmation. Try to turn it into a little indulgence. A treat. You've got lots of other stuff to do, but dammit, THIS IS FOR ME!!! You're going to need something like that in your life, or you go nuts. The alternative (at least for me) is that it's WAAAY to easy to turn my "little treat" into a food indulgence. A candy bar, because "I deserve this." Danger..... "Be selfish" in a way that's completely and totally good for you, not just "mental health" good...
   
   Also, as far as time management goes, I find when I exercise on schedule I sleep better, concentrate better, need less sleep to be energized, and actually have MORE time to do other stuff that needs doing. I'm pretty sure 30 minutes exercising 3-4 times a week pays off in more than 2 hours of extra, actually productive time throughout the rest of the week. Obviously there's always a balance to be struck, but try erring on the side of getting your workouts in, and you might be surprised how the rest of the stuff starts falling into place.
   
   And bonus pro tip: See if you can get friends interested in going to workout (or find new workout inclined friends), and your workouts turn into extra social time. You get the people connection that's important, AND you get a peer reinforcement setup where if one of you feels like skipping a day, the other(s) drag you along for your own good.
   
   As far as weighing goes, look into an app that tracks a moving daily weighted average of your weight rather than your current actual weight. There's an older app for iPhone called FatWatch that does this. I'm not sure about others that do. The idea behind that is it smooths out the daily ups & downs (which are perfectly normal and don't actually mean you're "gaining weight") and instead shows you your over all trend and where you are on the line to your goal. Example: This morning I'm 3 pounds heavier than yesterday (weekend, family, blerghsszdfasf.a....) but given that I had a really good week over all last week, I'm actually still trending .2 pounds closer to my goal than yesterday. Granted, 3.2 pounds closer would have been nicer, but.....
   
   Anywho, best of luck with your effort!

Nope. If you buy powdered splenda, it's mixed with dextrose or maltodextrin (I forget which) to make it a powder.

The liquid variants don't use any additional ingredients.

http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O

This is what I use.
(I'm a bit less sensitive to sucralose (taste-wise) than most, so I use 4-6 drops per coffee, but most people tell me 1-3 is plenty for them.)

My favorite condiments:

• Beaver Hot Creamed Horseradish
  
• G Hughes Hickory BBQ Sauce
  
• Heinz reduced sugar Ketchup
  
• Spicy Yellow Mustard
  
  A combination of the ketchup and the horseradish makes a good cocktail sauce for shrimp.
  
  I use EZ-Sweetz as a sweetener. It only takes a few drops.

4.2 carbs in a teaspoon of sugar. Not really worth it to be honest.

Try EZ Sweets. I swear by it. A few drops is all you need. Not overly sweet and it doesn't hinder my progress.

http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O


try this... it's the closest I've found to real sugar.

Does this look like a good alternative/complement?

http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O/ref=sr_1_3?ie=UTF8&qid=1453736184&sr=8-3&keywords=liquid+sucralose

This stuff is much better than splenda. It's the same sweetener, but without the dextrose and maltodextrin filler that splenda has. No calories at all.

http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O/ref=sr_1_1?ie=UTF8&qid=1343145104&sr=8-1&keywords=sweetz

I bought this at the start, still using it..literally 1-2 drops in about 20oz is the same as several spoons of sugar. Works for coffee, cooking, tea etc.

http://waldenfarms.com/

This is another favorite site, I originally bought one of everything but since have only gone back for certain things (ketchup, bbq sauce etc) to each his/her own.

I use EZ-Sweetz
https://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O

Hard to say without more detail, but my idea of "90% keto" is one that's not compatible with keto. Be it nuts, saucisson, cheese, or whatever... carry food with you always. Being really hungry in an environment where you can't really get keto sustenance is a killer, at least for me.


Preparation is the key to success. At least for me. Don't find yourself in situations where you have to eat, but have no keto option.




Ignore people telling you to cut "artificial sweeteners". Unless you're eating good amounts of sugar alcohols (never seen em in diet soda), they will have no effect on keto. Sucralose solutions, EZ-Sweetz for example, are really good at making keto recipes sweet. I tried Stevia and disliked it. Try a few and see what you like.

I use this, 1-2 drops in my coffee and it's like using 2 TSP of sugar

Chiming in a few days too late, but for anyone coming back to read this at a later date: EZ Sweetz has been an absolute lifesaver for me on keto. It was designed as a sweetener for diabetics (so it doesn't spike your blood sugar), is affordable, and completely without aftertaste. Maybe I've been using it for so long my taste buds have just adapted, but I really think it tastes identical to sugar. The only downside is that, because it's a liquid, you can't use it in baking or traditional recipes that call for granulated or powdered sweeteners.

I hope anyone out there craving sweet stuff will give it a try. Buy it here!

I've seen the sucralose drops occasionally in my local Safeway under the Safeway Kitchens brand, so might look there to see.

I order the EZSweetz off amazon https://smile.amazon.com/gp/product/B002MO765O/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Ez sweet hands down.

A lot of people use stevia too but i cant deal with its aftertaste, i also used sacharinn for the longest time (even before keto) and never had a problem with it with its taste aftertaste or anything.

Just a couple other options:

• I add crushed ice into the water that I put into the pitcher when making Soylent. It makes it nice and cold even when just made, which is nice when I forget to make it the night before.
  
  
• I add drops of liquid Sucralose to add sweetness without calories. Very effective sweetening agent IMHO. I'd imagine they're all the same, but I use EZ Sweetz - http://www.amazon.com/gp/aw/d/B002MO765O/

Xylitol is pretty good. Make sure you stay away from chinese Xylitol which is made from corn. You want real Birch Xylitol made in the US.

http://www.amazon.com/Health-Garden-Kosher-Xylitol-Product/dp/B003CNOUWQ/ref=sr_1_1?ie=UTF8&qid=1417392265&sr=8-1&keywords=birchwood+xylitol

Some health food stores stock it. Here in Aus, there are dedicated retailers.

If you're in the States, then you are so lucky, because Amazon lists a whole bunch. If you're paranoid about it coming from corn or China, there's items like this one which advertise that it's made from birch and made in the USA.

There's several chewing gum brands that contain xylitol, but I'm currently trying to track down a big name brand that uses 100% xylitol rather than a mixture.

I've used xylitol to backsweeten my ciders. About 3 T/gallon will give a decent sweetness without being too overpowering. After adding xylitol you can just bottle as you normally would.

Don't fear the chemical-y name, its a natural sweetener from birch trees.

Looked at the scale today and found out I lost 2 lb! I'm on Keto and running out of EZ Sweets. http://www.amazon.com/EZ-Sweetz-1-05oz-Liquid-Sweetener-Servings/dp/B009L3HWV2/ref=sr_1_5?ie=UTF8&qid=1395689413&sr=8-5&keywords=ez+sweetz

Try adding some liquid sucralose to your Bubly, I use Ezsweetz but my mom just bought Splenda Zero which was similar and can be found at places like Wal-Mart and such.

I bought some of this stuff. It has the least after taste for me.

http://www.amazon.com/EZ-Sweetz-Pack-1-05oz-Sweetener-Servings/dp/B00AZCNZGE/ref=sr_1_3?s=grocery&ie=UTF8&qid=1405314058&sr=1-3

Amazon has some sweetener available with prime

I use Trader Joe's which looks like this but is much cheaper at the store than from Amazon.

Here's my recipie. It still has a bit of salty flavor but I enjoy it.

• 24oz (about 750ml water)
  
• 1/4tsp salt
  
• 1/4tsp salt substitute (straight Potassium Chloride)
  
• 5 drops liquid Stevia (i use SweetDrops)
  
• 1tbsp apple cider vinegar
  
• 6ml of Stur (the Naturally Skinny mixed berry flavor)
  
  The ACV cuts a lot of the salt flavor, IMO.

do you think something like this is ok?
https://www.amazon.com/SweetLeaf-Sweet-Drops-Sweetener-SteviaClear/dp/B00GRY33AC/ref=sr_1_5_s_it?s=grocery&ie=UTF8&qid=1524158064&sr=1-5&keywords=liquid%2Bstevia&th=1

Look for something like this

In my experience, blending the two seems to mitigate or eliminate the notorious aftertastes of either one consumed separately. Should be quite good for any purpose!

Out of curiosity, what brand did you get and for how much? I'm a Pyure man, myself.

• Italian sodas
  
• homemade whipped cream w/stevia & erythritol
  
• & Many, many Low carb Keto Dessert Options
  
  If you want to buy sweets: www.thinslimfoods.com.
  
  Definitely stock up on Erythritol. Here & Stevia extract to mix.

I use this stuff. Says it's "natural," whatever that means, but for me the attraction is that it's sweet, with no chemical aftertaste.

Yes, I'm subtracting fiber. Here's a pic. The Amazon link lists the same carb count.

I looked into the fiber syrup before, but unfortunately it's not as cheap to obtain in Canada (u/SGBotsford and I are both in Canada it seems) so we have to make do with other options :(

Edit: Ouch, it's worse than I even guessed. 28oz Vita Fiber syrup = $18 in the US and $40 + $20 shipping in Canada

http://www.amazon.com/gp/product/B00TIX50OQ?refRID=ZTW8ZB3FD5SDW4RS45DN&ref_=pd_ys_c_rfy_rp_16310101_1

I was thinking about this. It's also a sweetner.

Granulated, as in grains. Think beach sand or table sugar.

You can get sweeteners in different forms, like powdered, syrup, liquid or granulated.

In keto, popular granulated sweeteners include Erythitol, Swerve, and Stevia. You can get granulated Splenda, but it's got maltodextrin mixed in with it which is loaded with carbs.

I don't suggest really ever using Xylitol for keto. It's harmful to dogs and has a high glycemic index as compared to better alternatives like Erythitol or Stevia. Xylitol is available in liquid and granulated forms.

Erythitol and Swerve are great for baking. Stevia (the best keto one is called SweetLeaf) is great for adding to cofffee.

Ingredients

1 cup almond flour
¼ cup coconut flour
1 tbsp baking powder
2 tbsp granulated erythritol
¼ tsp salt
5 large eggs
¼ cup butter, melted
¼ cup heavy cream
3 tbsp water
butter for greasing pan

Instructions

1. In a large mixing bowl, sift together dry ingredients.
   
2. In a second mixing bowl, beat eggs together with butter, cream, and water.
   
3. Mix wet ingredients into dry ingredients until all lumps are dissolved.
   
4. Heat a skillet over medium heat. Grease with butter.
   
5. Scoop batter onto skillet in desired size. Flip when edges begin to brown.
   
6. Remove pancakes from pan and serve!

I start my day with 1 or 2 bulletproof iced coffees: blend together 8oz cold brew, 2 tbsp heavy whipping cream, 2 tbsp MCT oil, & the tiniest bit of stevia Sweet Drops in either caramel, vanilla, or coconut flavor. I have 2 hardboiled eggs and three strips of uncured bacon for breakfast, steak & green veggies (usually broccoli or spinach) cooked in butter for lunch and dinner. Throughout the day I drink a minimum of a gallon of water, sometimes I add Stur water enhancer. I use an integrated nutritionist who helps me take the guess work out of Keto. She creates all of my meal plans and shopping lists for me!

I've been using these stevia flavours:
SweetLeaf Sweet Drops Liquid Stevia Variety 5 Pack They are yummy 😊.

Amazon has it! Swerve Sweetener, Granular, 12 Ounce https://www.amazon.com/dp/B01LLMUG22/ref=cm_sw_r_cp_apa_Yf18Bb13KNMBE

Now this is the two pack I get that comes with granulated sugar AND confectioners...they're both excellent to cook with!

https://www.amazon.com/gp/aw/d/B00AMPEPVS/ref=mp_s_a_1_1_a_it?ie=UTF8&qid=1549212835&sr=8-1&keywords=swerve&dpPl=1&dpID=51okAuncL7L&ref=plSrch

And here's the granulated by itself:

https://www.amazon.com/gp/aw/d/B01LLMUG22/ref=mp_s_a_1_2_a_it?ie=UTF8&qid=1549212835&sr=8-2&keywords=swerve&dpPl=1&dpID=51q7aA2U%2BoL&ref=plSrch

Sorry for the long-ass links, I don't know how to Reddit.

My favorite sweetener for whipped cream is pure sucralose. Just 3 drops per cup of heavy whipping cream and it doesn't have funny taste (to me at least).

Liquid sucralose aka Splenda ftw. I dislike that cold mouth feeling the other kinds give you plus it is extremely cheap and lasts a very long time.
liquid Splenda

> splenda in my coffee btw. I find it tastes more like sugar

I make sun tea by the pitcher and it got tiring trying to open packets of Splenda for each glass. The boxed stuff was 99% dextrose or maltodextrin. So I was happy to find this liquid 25% sucralose. One drop = one tsp sugar, so you'd use a eye dropper for coffee, but 2 tsp in a gallon of tea is just about right.

You should do the whole30 diet. You will completely stop craving sweets and learn to like black coffee (I like cold brew, it's less bitter, but you live in Canada so that probably doesn't sound great lol)

Did you check Amazon for monk fruit? I see a bunch of different sweeteners that are $10 or less. Someone actually recommended this brand to me today:

https://www.amazon.com/dp/B072P5SQMN/?coliid=IHNCXL43YYPWZ&colid=1C5UWONOGGLYV&psc=0&ref_=lv_ov_lig_dp_it

Sorry, I don't have that bitter tasting gene, so Stevia just tastes sweet to me. I think people have said liquid is better than powdered, though. You could try Monkfruit like Lakanto brand.

This is my go to sweetener:

https://www.amazon.com/Lakanto-Monkfruit-Sweetener-Calories-Original/dp/B072P5SQMN/ref=sr_1_1_a_it?ie=UTF8&qid=1504382938&sr=8-1&keywords=lakanto+drops

I also get the granulated since it's mixed with erythritol, which doesn't impact BG for most people.

Have you tried Monk Fruit? Another poster suggested https://www.amazon.com/Lakanto-Monkfruit-Sweetener-Calories-Original/dp/B072P5SQMN/ref=sr_1_9_sspa?ie=UTF8&qid=1505965567&sr=8-9-spons&keywords=lakonta%2Bmonk%2Bfruit&th=1 but I did not not whom, sorry.

Stevia in my tea is great! The liquid stuff. Powdered stevia isn't so great.

https://www.amazon.com/Sweet-Drops-SweetLeaf-Sweetener-SteviaClear/dp/B00GRY33AC/