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Swap This... for That: Keto Edition

Updated: Nov 17, 2020

Are you starting out on keto?

Has limiting your carbs got you limiting your food choices...?

I have GREAT news for you...

following keto can be simple, easy and convenient!


Keto has helped countless individuals lose weight, lower inflammation, reduce uncontrollable cravings and much more! However, starting out on keto can be an endeavour as you learn about what foods you can and cannot eat. Many find this overwhelming and will quit keto before experiencing the many benefits of living the keto lifestyle. But is keto really that hard?

It doesn't have to be! Keto can be easy & simple by swapping out typical high carb items for low carb, keto-friendly items with ease.


Use our guide below to find out which items to....

Swap This, For That!

Swap All Purpose (Wheat) Flour for Almond Flour


Almond flour is a delicious, nutritious alternative to wheat and other grain flours. While wheat flour contains a whooping 95g of total carbs per cup, a cup of almond flour contains only 6g of total carbs. Almond flour is low in carbohydrates while being high in protein and fiber too!

Almond flour can be substituted with all-purpose (wheat) flour at a 1 : 1 ratio. However, almond flour will typically require more egg or a binding agent, so your favourite homemade cookie recipe might need to be adjusted.

Instead of using wheat flour, try making pancakes, bread, crusts, or cookies using almond flour!



Check out how to use almond flour to make these corn dog waffles



Swap Sugar for Monk Fruit or Stevia Sweetener


Both monk fruit and stevia are 100% natural sweetener with 0 calories and a glycemic index of 0, which means it does not increase your insulin level and contributes to weight-loss. YES! A sweetener that actually assists in losing weight! This is unlike sugar which has a glycemic index of 100 and not only contributes to the extra pounds, but is also linked to diabetes, heart disease, and other health risks.

Monk fruit sweetener can be substituted with sugar at a 1 : 1 ratio, while stevia sweetener can be substituted with sugar at a 1 : 8 ratio. Try adding monk fruit or stevia in your coffee, tea, drinks, or use it in baking.


Check out how to use these sweeteners to make these peppermint coconut fatbombs




Swap Bread Crumbs for Pork Rinds


Do you love breaded chicken wings, meatballs, casseroles, or mac & cheese? So do I! Unfortunately bread crumbs contain 44g of carbs per cup, which is too high to be consumed on the keto lifestyle. However, there is an alternative item with 0g of carbs (can't beat that!) and high in protein... that's pork rinds!

Simply throw a couple of handfuls of plain, non-flavoured, pork rinds into a blender, add your favourite seasoning, and use the ground pork rinds to replace bread crumbs in your favourite appetizer and meals!



Check out how to use pork rinds to make cheesy BBQ meatballs, the perfect party keto appetizer!




Swap Chocolate for Sugar-free Chocolate


This can be an easy swap as many grocery stores now carry a variety of sugar-free chocolate that can be used for baked goods, trail mixes, or a sweet snack right out of the bag! However, there are different types of sweeteners used in sugar-free chocolate that need to be avoided. Watch out for chocolate sweetened with Maltitol, Maltodextrin, and Polydextrose as studies have shown that these sweeteners can spike insulin levels as high as sugar!

Choose sugar-free chocolates sweetened with Monk Fruit, Stevia or Erythritol.



Check out how to use sugar-free chocolate to make these no bake fat bomb cheesecake




Swap Potato Chips for Cheese Crisps


Are you craving a savoury crunchy snack? We all do! We are so used to grabbing that salty bag of chips to satisfy that cravings.... unfortunately with 120g of total carbs, a single bag of potato chips will set you waaayyy back on your keto journey. Why not give a crunchy, high protein cheese crisp a try? Not only will you satisfy your crunchy craving, you will also stay well within your carb macros at less than 1g of carbs!



Want to try something different? Try using your cheese crisps to make these mac and cheese keto puffs!






What is your favourite keto swap? 🤔

Comment below & share your thoughts! 😁


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