Keto Ish Queen

🥑 HEALTHY FATS MATTER — and fat is not automatically the enemy. 🫒🐟🥜

For years, dietary fat was blamed for weight gain, heart disease, and high cholesterol. Then the pendulum swung the other way and suddenly all high-fat foods were being treated like they were equally healthy.

The truth is much more nuanced.

Your body needs fat. The goal isn’t to fear it—or to add unlimited amounts of it to everything. It’s to understand which fats you’re eating, what the rest of your diet looks like, and how YOUR body responds.

Healthy fats play important roles in:

✨ Hormone production
🧠 Brain and nervous-system function
💛 Cell membrane structure and function
🥗 Absorption of the fat-soluble vitamins A, D, E & K
⚡ Providing energy
😋 Satiety and satisfaction after meals
🐟 Supplying essential fatty acids our bodies cannot make on their own

Some of my favourite whole-food fat sources are:

🥑 Avocado
🫒 Extra-virgin olive oil and olives
🐟 Salmon, sardines and other fatty fish
🥜 Almonds, walnuts, pecans and other nuts
🌱 Chia, flax, h**p and other seeds
🥚 Eggs
🥜 Natural nut and seed butters

But here’s where the conversation gets interesting…

🩸 “Does eating fat raise cholesterol?”

It’s not as simple as:

Eat fat → cholesterol goes up → fat is bad.

Different fats can have very different effects, and blood lipids are influenced by much more than one food.

Things that can affect your cholesterol and triglycerides include:

🧬 Genetics
🥩 The amount and type of saturated fat in your diet
🥑 The balance of saturated versus unsaturated fats
🥦 Fibre intake
🍬 Insulin resistance and metabolic health
⚖️ Body composition and weight changes
🏃‍♀️ Physical activity
🚬 Smoking
🍷 Alcohol intake
🩺 Thyroid function and other medical conditions
💊 Certain medications
👵 Age and hormonal changes

One important distinction is saturated versus unsaturated fat.

Research examining long-term randomized trials has found that reducing saturated fat—particularly when it is replaced by unsaturated fat—can reduce cardiovascular events. So the answer isn’t necessarily to eat an ultra-low-fat diet. What replaces the saturated fat matters.

That means there’s a big nutritional difference between getting most of your fat from:

🥑 avocado
🫒 extra-virgin olive oil
🐟 salmon
🥜 walnuts
🌱 seeds

…versus building your entire diet around:

🧈 butter
🥓 bacon
🥛 heavy cream
🥥 large amounts of coconut oil
🌭 processed meats

I’m not saying you can never eat the foods in the second group. I certainly don’t believe nutrition has to work that way.

I’m saying balance matters.

🥑 And this is especially important with KETO.

A ketogenic or low-carb diet does not automatically mean eating bacon, butter and cheese all day.

A well-planned lower-carb diet can be based around:

🥩 Quality protein
🥦 Non-starchy vegetables
🥑 Avocado
🫒 Olive oil
🐟 Fatty fish
🥜 Nuts and seeds
🍓 Lower-sugar whole foods
🌱 Fibre-rich foods that fit your carb tolerance

And there is legitimate research showing benefits from carbohydrate restriction in certain people.

Meta-analyses of randomized trials have found that lower-carbohydrate diets can result in improvements in triglycerides, HDL, weight and several metabolic risk factors, although LDL responses vary considerably between studies and individuals.

In the randomized Keto-Med trial, both a well-formulated ketogenic diet and a Mediterranean-style diet improved blood sugar compared with participants' baseline diets. The ketogenic phase produced a larger reduction in triglycerides, but LDL cholesterol increased and some nutrient intake was lower, which is a good example of why we should look at the whole picture rather than declaring one diet universally “best.”

And this part is VERY important:

⚠️ Keto does not guarantee perfect cholesterol.

Some people see:

✅ Lower triglycerides
✅ Higher HDL
✅ Better blood sugar
✅ Lower insulin
✅ Weight loss

…but may simultaneously experience an increase in LDL cholesterol.

Research specifically looking at very-low-carbohydrate ketogenic diets has found that LDL and total cholesterol can rise in some people, particularly in certain populations.

So I would never tell someone:

❌ “Your HDL is high, so your LDL doesn’t matter.”

or

❌ “You’re keto, so ignore the cholesterol number.”

We need more nuance than that.

Long-term evidence supports LDL-containing particles as a causal contributor to atherosclerotic cardiovascular disease, so a significant or persistent increase deserves attention rather than being brushed off.

🧪 And what about ApoB?

You may have heard me mention ApoB.

LDL-C tells us how much cholesterol is being carried inside LDL particles.

ApoB gives additional information about the number of atherogenic lipoprotein particles circulating in the blood and can be particularly useful when traditional cholesterol markers don't tell the whole story. Research has found ApoB can provide additional cardiovascular-risk information, especially when ApoB and LDL-C are discordant.

This doesn’t mean everyone needs to obsess over advanced testing.

It means that if someone makes a major dietary change and suddenly has a dramatically different lipid panel, I don’t think the answer should be:

“Don’t worry about it because keto is healthy.”

Look deeper.

Talk to your healthcare provider.

Look at your overall metabolic health and risk factors.

And then adjust if necessary.

🌱 Another HUGE piece people forget: FIBRE.

You can absolutely eat low-carb while still prioritizing fibre.

Think:

🥑 Avocado
🌱 Chia seeds
🌱 Ground flax
🥦 Broccoli
🥬 Leafy greens
🥒 Non-starchy vegetables
🥜 Nuts and seeds
🫐 Berries, depending on your carb goals

A 2023 meta-analysis including 181 randomized controlled trials and more than 14,000 participants found that soluble-fibre supplementation significantly reduced LDL cholesterol, total cholesterol and ApoB.

So if your version of keto contains almost no plants or fibre, that is something I would look at.

🥜 Nuts deserve some love too.

A meta-analysis of 61 controlled trials found that tree-nut consumption reduced LDL cholesterol, ApoB and triglycerides.

And we also have long-term cardiovascular research supporting dietary patterns rich in extra-virgin olive oil and nuts.

In the PREDIMED randomized trial involving adults at high cardiovascular risk, Mediterranean-style diets supplemented with extra-virgin olive oil or nuts resulted in fewer major cardiovascular events than the control diet.

Notice the pattern?

It isn’t:

Eat as little fat as possible.

And it also isn’t:

Eat unlimited fat because carbs are the only thing that matters.

It’s about food quality, metabolic health and context.

💡 So what can you actually DO with this information?

Here are some simple ways I personally like to approach healthy fats:

1️⃣ Make olive oil one of your everyday fats.
Use extra-virgin olive oil on vegetables, salads, meat, dips and dressings.

2️⃣ Eat fatty fish regularly.
Salmon, sardines, trout and similar fish are great ways to get protein and fat together.

3️⃣ Add—not pour—fat.
If you're eating keto for fat loss, remember that dietary fat still provides energy. You don't necessarily need butter, oil, cheese and cream added to every meal simply because they contain very few carbs.

4️⃣ Build your meal around protein first.
Then add vegetables, fibre and enough healthy fat to make the meal satisfying.

5️⃣ Rotate your fat sources.
Don't make every meal butter + cheese + bacon. Mix in avocado, olive oil, fish, nuts and seeds.

6️⃣ Keep whole foods at the centre of your diet.
“Keto” on a package doesn't automatically mean nutritious.

7️⃣ Don’t forget fibre.
Chia, flax, avocado, nuts, seeds and non-starchy vegetables can fit beautifully into a lower-carb lifestyle.

8️⃣ If your LDL or ApoB rises substantially, look at your fat sources.
One very practical experiment can be reducing some butter, cream, coconut oil and fatty processed meats while increasing olive oil, avocado, nuts, seeds and fish, then discussing repeat testing with your healthcare provider.

9️⃣ Pay attention to YOUR numbers.
Two people can eat very similar diets and have very different lipid responses.

🔟 Think long-term.
The goal isn't simply to make the scale go down for six weeks. We want an eating pattern that supports your health and is realistic enough to maintain.

📚 A few pieces of research behind this post:

• D**g et al., 2020 — Meta-analysis examining low-carbohydrate diets and cardiovascular risk factors.
• Chawla et al., 2020 — Meta-analysis comparing low-carbohydrate and low-fat diets; low-carb diets generally performed better for triglycerides and HDL, while LDL could increase.
• Gardner et al., 2022 — Keto-Med Trial — Randomized crossover comparison of a well-formulated ketogenic and Mediterranean-plus diet.
• Hooper et al., 2020 — Cochrane review of randomized trials examining saturated-fat reduction and cardiovascular outcomes.
• Ghavami et al., 2023 — Meta-analysis of 181 randomized trials examining soluble fibre and blood lipids.
• Del Gobbo et al., 2015 — Meta-analysis examining tree nuts, LDL, triglycerides and ApoB.
• Estruch et al., 2018 — PREDIMED — Mediterranean diet supplemented with extra-virgin olive oil or nuts and cardiovascular outcomes.

At the end of the day, nutrition is rarely black and white.

🥑 Fat isn't the enemy.
🧈 But that doesn't mean every fat is interchangeable.
🥦 Carbs aren't automatically the enemy either.
🩸 And good metabolic markers don't mean we should ignore a major rise in LDL or ApoB.

The goal is to build a way of eating around real food, adequate protein, healthy fats, fibre, nutrient density and YOUR individual response.

That's the kind of “keto-ish” approach I'm here for. 💗

👇 Want some practical ways to actually use these foods?

Comment “RECIPES” below and I'll put together some of my favourite high-protein, healthy-fat meal and snack ideas that are easy to incorporate into your week. 🥑🥜🫒🐟

Educational information only and not individualized medical advice. If you have high cholesterol, cardiovascular disease, diabetes, take medication, or see a major change in your bloodwork after changing your diet, discuss your individual results with your healthcare provider.

3-ingredient HIGH-PROTEIN CHEESE SPREAD 🧀✨
Creamy, cheesy, packed with protein, and seriously so easy to make! 🙌 Perfect for crackers, veggies, toast, wraps, or adding to your favourite snack plate. 😍
Only 3 ingredients and it comes together in minutes!
🎥 Watch the video for the full recipe!
Save this one for later 💕 and follow for more easy, high-protein recipes!

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3-ingredient HIGH-PROTEIN CHEESE SPREAD 🧀✨ Creamy, cheesy, packed with protein, and seriously so easy to make! 🙌 Perfect for crackers, veggies, toast, wraps, or adding to your favourite snack plate. 😍 Only 3 ingredients and it comes together in minutes! 🎥 Watch the video for the full recipe! Save this one for later 💕 and follow for more easy, high-protein recipes! #HighProteinRecipes #EasyRecipes #Ketoish #HealthySnacks #CheeseLovers

🌽🧀 High-Protein Mexican Street Corn Queso Recipe! 🤤💪

Cottage cheese is the ultimate hack! 🙌 It's incredibly versatile and packs a ton of protein for relatively few calories and fat. If you're trying to increase your protein intake, build muscle, or lose weight, cottage cheese deserves a spot on your grocery list! 🛒✨

You'll have to watch the reel to see exactly how I make this creamy, protein-packed queso! 😍🌽

👇 What's YOUR favorite way to use cottage cheese? Let me know in the comments!

❤️ Follow for more easy, high-protein recipes, healthy swaps, and realistic nutrition tips!


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🌽🧀 High-Protein Mexican Street Corn Queso Recipe! 🤤💪 Cottage cheese is the ultimate hack! 🙌 It's incredibly versatile and packs a ton of protein for relatively few calories and fat. If you're trying to increase your protein intake, build muscle, or lose weight, cottage cheese deserves a spot on your grocery list! 🛒✨ You'll have to watch the reel to see exactly how I make this creamy, protein-packed queso! 😍🌽 👇 What's YOUR favorite way to use cottage cheese? Let me know in the comments! ❤️ Follow for more easy, high-protein recipes, healthy swaps, and realistic nutrition tips! #HighProteinRecipes #CottageCheeseRecipes #HealthyEating #WeightLossJourney #EasyRecipes

💪🥚✨ My new go-to low-carb, high-protein snack! These savory breakfast bites are packed with protein, healthy fats, and veggies to keep you full for hours. They're perfect for meal prep, breakfast on the go, or an afternoon snack. Save this one—you'll be making it on repeat! 🤤🙌

Ingredients:
🫒 2 tsp olive oil
🧅 ½ cup onion, diced
🥬 2 handfuls baby spinach, roughly chopped
🧄 1 large clove garlic, minced
🥚 6 eggs, lightly beaten
🍅 ½ cup sun-dried tomatoes, rinsed and patted dry
🧀 ½ cup cottage cheese
🌰 ¾ cup almond flour
🥥 ¼ cup coconut flour
🥄 ½ tsp baking powder
🧂 Salt & pepper, to taste
🧀 ½ cup shredded mozzarella
🧀 ¼ cup shredded Parmesan

Directions:
1️⃣ Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
2️⃣ Heat olive oil and sauté the onion for 2 minutes. Add the spinach and garlic and cook until the spinach is just wilted (about 1 minute). Transfer to a paper towel-lined plate to cool slightly.
3️⃣ In a large bowl, combine the eggs, spinach mixture, sun-dried tomatoes, cottage cheese, almond flour, coconut flour, baking powder, salt, pepper, mozzarella, and Parmesan. Mix well.
4️⃣ Scoop portions onto the prepared baking sheet and bake until golden brown and cooked through (about 20–25 minutes, or until set).
5️⃣ Let cool slightly and enjoy! 😍

Who else loves snacks that actually keep you full? 🙋‍♀️ Save this reel for later and tag a friend who needs more high-protein recipe ideas! 💛


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🥚✨ Upgrade your egg salad and pack in the protein! ✨🥚

This creamy, delicious egg salad sandwich has a whopping 61 grams of protein and is the perfect high-protein lunch, snack, or meal prep option! 💪🤤

✔️ Eggs
✔️ Cottage cheese for extra protein and creaminess
✔️ Avocado for healthy fats 🥑
✔️ Pickles for that perfect crunch and tang 🥒
✔️ Green onions 🌱
✔️ Salt & pepper 🧂

Pile it all onto your favorite toast! My go-to is gluten-free Carbonaut for a delicious low-carb option. 🍞

Watch the video for the full recipe! 🎥👇

Would you add pickles to your egg salad? Tell me below! ⬇️


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🚨 Your "healthy" cooking oil could be adding HUNDREDS of calories without you realizing it! 😳

A quick spray of oil = roughly 5-15 calories 🍳

1 tablespoon of oil = about 120 calories and 14g fat 🥑

That "free pour" straight from the bottle? It can easily turn into 2-4 tablespoons without noticing... that's 240-480 calories and 28-56g of fat! 🤯

Those little extras add up FAST when you're trying to lose weight, maintain weight, or simply be more mindful of what you're eating.

That's why I switched to a refillable glass oil sprayer! 🙌 It gives me way more control, helps my food crisp up beautifully, and saves a TON of unnecessary calories.

I also prefer filling mine with avocado oil or extra virgin olive oil 🫒🥑 instead of highly processed seed oils. Many aerosol cooking sprays contain propellants, additives, and anti-foaming agents that I'd rather avoid when I can use a simple oil in a glass bottle instead.

✨ My tip:
✔️ Use a refillable glass sprayer
✔️ Choose quality oils
✔️ Measure when tracking
✔️ Don't let "healthy fats" become accidental calories

Comment LINK and I'll send you the sprayer I use! 👇💕


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🚨 Your "healthy" cooking oil could be adding HUNDREDS of calories without you realizing it! 😳 A quick spray of oil = roughly 5-15 calories 🍳 1 tablespoon of oil = about 120 calories and 14g fat 🥑 That "free pour" straight from the bottle? It can easily turn into 2-4 tablespoons without noticing... that's 240-480 calories and 28-56g of fat! 🤯 Those little extras add up FAST when you're trying to lose weight, maintain weight, or simply be more mindful of what you're eating. That's why I switched to a refillable glass oil sprayer! 🙌 It gives me way more control, helps my food crisp up beautifully, and saves a TON of unnecessary calories. I also prefer filling mine with avocado oil or extra virgin olive oil 🫒🥑 instead of highly processed seed oils. Many aerosol cooking sprays contain propellants, additives, and anti-foaming agents that I'd rather avoid when I can use a simple oil in a glass bottle instead. ✨ My tip: ✔️ Use a refillable glass sprayer ✔️ Choose quality oils ✔️ Measure when tracking ✔️ Don't let "healthy fats" become accidental calories Comment LINK and I'll send you the sprayer I use! 👇💕 #WeightLossTips #HealthyCooking #LowCarbLifestyle #NutritionTips #KetoishQueen

🌮🥓 LOW CARB BREAKFAST TACOS 🥑🍳

These crispy taco shells are SO easy to make!

✨ Line a baking sheet with parchment paper
✨ Spread cottage cheese into circles
✨ Sprinkle with parmesan
✨ Bake until golden
✨ Let cool, then fill with your favorites!

My breakfast combo would be eggs, avocado, and bacon 🤤 but honestly, these are amazing any time of day. Taco meat, chicken Caesar, pizza fillings, buffalo chicken... the options are endless!

What would YOU fill yours with? 👇

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🌮🥓 LOW CARB BREAKFAST TACOS 🥑🍳 These crispy taco shells are SO easy to make! ✨ Line a baking sheet with parchment paper ✨ Spread cottage cheese into circles ✨ Sprinkle with parmesan ✨ Bake until golden ✨ Let cool, then fill with your favorites! My breakfast combo would be eggs, avocado, and bacon 🤤 but honestly, these are amazing any time of day. Taco meat, chicken Caesar, pizza fillings, buffalo chicken... the options are endless! What would YOU fill yours with? 👇 #LowCarbRecipes #KetoBreakfast #HighProteinMeals #EasyRecipes #BreakfastIdeas HealthyRecipes LowCarbLife Ketoish ProteinPacked GlutenFreeRecipes Foodie HealthyEating MealInspo BaconAndEggs QuickMeals RealFood WeightLossJourney EasyBreakfast RecipeReel KetoishQueen

🍔🥗 LOW-CARB FAST FOOD HACKS 🥗🍔

You don't have to choose between convenience and your goals! 🙌

My current favourites:

✅ McDonald's Big Mac Salad (~8-12g net carbs depending on sauce) ✅ Starbucks Iced Coffee with sugar-free syrup & cream (~1-4g net carbs) ✅ Chick-fil-A Cobb Salad with grilled chicken (~8-15g net carbs depending on dressing)

All delicious, satisfying, and easy when life gets busy! 👏

✨ More low-carb fast food hacks:

🍳 Breakfast Hacks: • Starbucks Egg Bites (9-11g carbs) • McDonald's Egg McMuffin without the muffin (3-4g carbs) • Tim Hortons breakfast sandwich without the bun (2-5g carbs) • A&W Bacon & Egger without the bun (3-5g carbs)

🍔 Lunch & Dinner: • A&W Lettuce-Wrapped Burger (5-8g carbs) • Bunless burgers from almost any restaurant (3-8g carbs) • Grilled chicken salads (5-15g carbs) • Burrito bowls without rice (10-20g carbs depending on toppings) • Unwich-style lettuce wraps (5-10g carbs) • Five Guys burger bowl (5-10g carbs)

🥤 Drinks: • Unsweetened iced coffee with cream • Diet soda occasionally • Sparkling water • Iced tea with sugar-free sweetener

Remember: You don't need to be perfect. Even swapping a burger bun for lettuce can save 30-40g of carbs in one meal! 💕✨

What's your favourite low-carb fast food order? 👇

BusyMomLife KetoishQueen HealthyFastFood HealthyChoices ProteinFirst LowCarbRecipes McDonaldsHack StarbucksOrder ChickFilA AandW LettuceWrap LowCarbMom SimpleWeightLoss HealthySwaps FoodHacks
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🌮 LOW-CARB CONE TAQUITO RECIPE 🤤🔥

This is such a fun twist on taco night!

Grab a BFree gluten-free wrap (only 3.5g net carbs 🙌), cut into 2, roll it into a cone shape, and secure it with a toothpick.

Fill with:
🧀 1 slice real cheese
🥩 seasoned taco beef
🧀 a tiny pinch of shredded cheese

Then fry in a little avocado oil until crispy and golden ✨

📊 Approximate Macros Per Cone:
🔥 220-300 calories
🥩 15-25g protein
🧀 8-15g fat
🌮 2g net carbs

Other low-carb wrap options:
🌮 BFree Gluten Free Wraps
🌮 La Tortilla Factory Low Carb
🌮 Mission Carb Balance
🌮 Egglife Wraps
🌮 Carbonaut Tortillas
🌮 Mr. Tortilla

Save this one for your next taco night! 🤤

Follow for more realistic low-carb recipes, weight loss tips, and mom-life meal hacks 💕

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🚨 STOP SCROLLING… this tastes like cheesecake but packs over 24g of protein 🤯🍋🍰

HIGH PROTEIN LEMON CHEESECAKE ✨
Creamy, tangy, refreshing & SO easy to make 🙌 Perfect for sweet cravings, fat loss goals, post-workout snacks, or a healthier dessert option!

🍋 Ingredients:
• 200 g low-fat cottage cheese (1 cup)
• Juice of 1/2 lemon (15 ml)
• Zest of 1 lemon
• 1 tbsp honey or sweetener of choice
• 1/2 tsp vanilla extract
• Pinch of salt
• 1 tbsp crushed graham crackers

🥣 Instructions:

1. Add all ingredients (except graham crackers) to a blender
2. Blend until smooth & creamy
3. Spoon into a dessert glass or bowl
4. Top with crushed graham crackers
5. Chill 30–60 minutes if desired

💪 Approx macros per serving:
• 24–26g protein
• ~190–220 calories
• Low carb
• Sweet & satisfying 😍

Would you try this?! 👀👇
Comment 🍋 and I’ll send you more high-protein dessert ideas!

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🚨 STOP SCROLLING… this tastes like cheesecake but packs over 24g of protein 🤯🍋🍰 HIGH PROTEIN LEMON CHEESECAKE ✨ Creamy, tangy, refreshing & SO easy to make 🙌 Perfect for sweet cravings, fat loss goals, post-workout snacks, or a healthier dessert option! 🍋 Ingredients: • 200 g low-fat cottage cheese (1 cup) • Juice of 1/2 lemon (15 ml) • Zest of 1 lemon • 1 tbsp honey or sweetener of choice • 1/2 tsp vanilla extract • Pinch of salt • 1 tbsp crushed graham crackers 🥣 Instructions: 1. Add all ingredients (except graham crackers) to a blender 2. Blend until smooth & creamy 3. Spoon into a dessert glass or bowl 4. Top with crushed graham crackers 5. Chill 30–60 minutes if desired 💪 Approx macros per serving: • 24–26g protein • ~190–220 calories • Low carb • Sweet & satisfying 😍 Would you try this?! 👀👇 Comment 🍋 and I’ll send you more high-protein dessert ideas! #highprotein #highproteindessert #proteinrecipe #healthycheesecake #lemoncheesecake cottagecheeserecipes healthyrecipes weightlossrecipes fatlossfood lowcarbrecipes ketoish healthymealideas proteinpacked easyrecipes summerdessert macrofriendly healthysnack postworkoutmeal momlife ketoishqueen