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Can I have keto desserts everyday?

Yes and here’s how you can you do it if you’re starting on a ketogenic diet. Firstly, you’ll need to find out your daily calories intake by using a keto calculator. Then factor in the serving size in calories stated on the nutrition facts of your keto dessert. If you are going to be doing this everyday you need to make sure that your calories are in check and do not end up with a surplus (more calories than your body needs). Otherwise you might be kicked out of ketosis.

From there, you can decide if you want to give keto desserts a go.

Here’s how to do it;

Disclaimer: We have been on a keto diet before but we are not on it at the moment and we are not dietitians. Please use the macros calculators and our methods as a guide and consult your health practitioner before moving forward.
  1. Finding out your daily calories intake using a keto calculator
  2. Track the impact of a keto dessert into your daily calories by using a calorie tracker app like Cronometer.
  3. Use a sample keto meal plan and include the keto dessert.

Finding out your daily calories intake using a keto calculator

We are going to try 2 keto macro calculators to reduce bias and increase accuracy. We have decided to use these two because we like sources that actually practice what they preach or have been featured on other medical websites and that are easy to use. You can actually try;

fatforweightloss macro calculator

ruled.me keto calculator

Based on the above macro calculators, here is a daily calorie intake that is needed to lose about 11 lbs (5 kg) for a woman over 40 years old, with a current weight of 145 lbs (66 kg) and with a height of 5 feet 7 inches (170 cm).

Total calories needed for a woman on a keto diet in her early 40s. Macro calculator resource as of February 2021: fatforweightloss
Total calories needed on a keto diet for a woman in her early 40s. Macro calculator resource as of February 2021: ruled.me

Fatforweightloss calculator suggests 1232 calories whereas ruled.me version recommends 1206 calories. Ruled.me does suggest using a DEXA machine or calipers to get a more accurate reading of body fat percentage. If you don’t have access to either, then a visual estimate will do. We didn’t have either equipment so we opted for the visual estimate.

Please bear in mind, these calculations are only a guide to start you off, there’s no right or wrong here. Pick the one that is going to be more suitable and realistic to you.

Since both readings are pretty close, we will choose the smaller calories of 1206 to continue with our example. A smaller calorie reading will allow us to be more strict with what we are eating and will lower our chances of gaining a surplus.

Track the impact of a keto dessert into your daily calories by using a calorie tracker app like Cronometer.

We will use a free account with cronometer suggested by fatforweightloss to demonstrate the impact of the keto dessert being factored into the daily calorie calculator.

What we really like about this calorie tracker is that it not only counts your calories but it focuses on your nutritional intake as a whole. Furthermore, it was created by a software developer that was on a CRON diet (Calorie Restriction with Optimal Nutrition) and he needed an app that could keep track of his daily intake. And the rest, as they say, was history.

Now, let’s fire up the cronometer.

2.1. Go to Settings tab and select Targets to input our macronutrient targets under “Fixed Value” criteria. We have chosen “Net Carbs with Sugar Alcohols” because our keto chocolate chip does use erythritol. Watch Cronometer University that explains this.

Understanding the basics of Macronutrient Targets in Cronometer
How to input Fixed Values as our macronutrient targets in the Cronometer app

The cronometer does have a really extensive list of common foods and brands that people are actually eating for their diets so it does save a lot of time when inputting your own food.

If the food item is not on the list, then you can create a “custom food” which is what we’ll have to do for our keto dessert.

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Keto Chocolate Chip Cookies from Kelley Herring’s Keto Desserts Cookbook

2.2. For this example, we will be using a keto chocolate chip cookie made from Kelley Herring’s Keto Dessert cookbook. The cookbook does show the calories and nutrition facts for each recipe to save you more time when you input it into the app.

Then we figured we needed to cross-reference that with ReciPal that is capable of creating a FDA-compliant label from the recipe. Keep in mind, a single ingredient and its measurements can affect the nutrition facts significantly so we try to get the ingredients that are as close as possible to the recipe but expect some differences nonetheless. 

Keto Chocolate Chip Cookie nutrition facts (left) from Kelley Herring’s Keto Desserts cookbook vs ReciPal’s version created by inputting her recipe.

The calculations are pretty close except for sodium that looks a lot higher in the ReciPal’s version. It may be due to the quality and type of dark chocolate chips that we have chosen for the recipe. In order to eliminate bias, we will use ReciPal’s calculations that show the cookie to have 140 calories.


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Use a sample keto meal plan and include the keto dessert.

We have chosen a sample meal plan for the day from ruled.me and we have included a freshly squeezed orange into the Cronometer too in order to hit closer to our macronutrient targets.

Cronometer showing calories of all the keto meals for the day with a keto chocolate chip cookie as a dessert and a 20 minute moderate walk.

To be on a ketogenic diet, the consensus says we need to have these macronutrient ratios;

  • Carbs (5% to 10% and fewer calories)
  • Protein (30% to 35% calories)
  • Fat (55% to 60% calories)

We have almost hit our macronutrient targets with 76% fat, 17% protein and 6% daily carb intake albeit we have gone about 16% over the maximum fat target and 13% lower than the minimum protein intake required. We have also added a 20 minute moderate brisk walk as our exercise.

These readings do not need to be precise but it can be a good start. However, if you do need to reach a more accurate macronutrient target, then you are going to have to undertake a proper keto eating plan. But for our example, these results will be suffice for now.

Conclusion to incorporating keto desserts everyday

This simple example shows that it is very achievable for a woman in her early 40s on a keto diet to have a keto chocolate cookie…or even two, if you want to push the boundaries.

You could eat up to 2 pieces of keto chocolate chip cookies

If you do want to try it, be sure to eat real keto-friendly desserts that generally have the above mentioned macronutrient ratios and you’re not eating a whole bag of it in one sitting! You could probably get away with only 1-2 pieces of cookies for the day at 140 calories each.

And if you need to be stricter than most people due to your calorie needs, you may decide that eating a keto dessert everyday is too much of a risk for you and could opt for the occasional keto dessert once or twice a week.

It does feel like you are taking a “cheat day” on ketosis but the difference is you are more likely to stay in ketosis by having sweets with keto dessert options than a standard dessert that uses plain or all-purpose flour.

The best thing about keto desserts is that they don’t include gluten and sugar and use healthier low-carb ingredients instead. This will help lower your calories to help maintain a healthier lifestyle or achieve weight-loss. However, just like regular dessert, keto desserts need to be taken in moderation based on your current health condition, your daily calories and your own body’s metabolic rate whether you are on the keto diet or not.


Be aware that keto desserts are low in carbs, have moderate protein, and are high in fat. You might wonder how high-fat desserts may be good for you. According to the FDA, the type and quality of fat you are consuming needs to be taken more into consideration as opposed to the amount you are having.

What does that mean? You can certainly eat keto desserts every day as long as you are maintaining the daily carbs, protein, and fat requirements that is catered to your unique health condition and after seeking professional dietary advice.

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Many individuals get skeptical of the keto diet because they believe they would have to deprive themselves of desserts and sweets. Since most fruits must be avoided in this diet due to their high carb content, it is easy to assume that the keto diet restricts desserts too. The good news is that there are plenty of keto dessert recipes that you can eat to satisfy your sugar cravings.

Please keep in mind that keto desserts are meant to be a small snack or treat and not to be indulged upon.

Keto desserts are a small snack or treat and not meant to be over indulged on.

FAQs

Are keto desserts healthy?

They are healthier than non-keto desserts as they can provide a lower carbohydrate intake because don’t use processed sugar, grain-based flours or grains, making them a healthier option to eat. This reason alone is the biggest reason to switch to keto desserts, even if you don’t follow a keto lifestyle.

Keto desserts primarily do not use processed sugar, grain-based flours or grains.

But without the sugar, can you make keto desserts that actually taste good?

Definitely! There are plenty of options available to add the sweetness and different flavors in the desserts. Various keto-friendly sweeteners are added to add the sweet taste. Here are the common popular sugar alternatives;

  • Monkfruit (This is our personal favourite natural sweetener)
  • Stevia – liquid and powdered
  • Xylitol
  • Erythritol

Please take note that xylitol and erythritol are sugar alcohols that may contribute to stomach discomforts and have been linked to irritable bowel syndrome and even diarrhea according to this October 2016 article in the International Journal Of Dentistry.

You can also use a combination of these in your dishes. Aside from the sweeteners, here are some of the healthy ingredients used in keto desserts;

  • Almond Flour – helps in adding consistency, nutty taste, and volume
  • Coconut Flour – it is somewhat binding, absorbs liquid, and has a tropical taste
  • Berries and Cranberries – add color and natural sweetness to the dessert
  • Chocolate – sugar-free, dark chocolate
  • Eggs – is a binding agent and adds nutritional value
  • Full-Fat Dairy Products –heavy whipping cream, cream cheese, and butter add fullness, flavor, and creaminess
  • Ground Psyllium Husk Powder – it is a binding agent that offers plenty of fiber 
  • Seeds and nuts – to add flavor 

Is it ok to eat keto desserts, even if you’re not on keto?

Yes it is, because keto desserts are primarily made from healthier flours such as almond, coconut or cassava flour and psyllium husk, as compared to regular or all-purpose flour. These flours tend to be low-carb and high in fiber which will make you fuller for longer and squash out most of your hunger pangs.

We are personally not on a keto diet but we still eat keto desserts by following a cookbook that has taken out the guesswork of re-creating our favorite desserts into the keto versions.

Keto Desserts are primarily made from healthier flours such as almond, coconut cassava flour and psyllium husk instead of regular or all-purpose flour

5 Benefits of Keto Desserts

Following are the five major reasons you might consider the switch to keto desserts;

  1. Better Gut Health
  2. Improved Blood Sugar
  3. Reduced Inflammation
  4. Hormones Support
  5. Eating Intuitively

Better Gut Health

Sugar encourages the pathogenic organisms to multiply in the gut. Many of these organisms can result in health issues like H. Pylori, SIBO, candida, and digestive issues, such as constipation, gas, and bloating. 

Each time you consume sugar, you are basically feeding these organisms, even when you use whole sweeteners like maple syrup, coconut sugar, or raw honey. 

The absence of sugar in the keto desserts keep these pathogenic organisms under control, meaning you maintain a healthy gut. There are many delicious keto dessert recipes without refined sugar in the keto cookbook by Kelley Herring to get you started. 

Improved Blood Sugar

Hypoglycemia is the deficiency of blood glucose, aka low blood sugar. It causes severe symptoms, like shaking, nausea, irritability, weakness, vision problems, dizziness, extreme hunger, and headaches.

Do you know what contributes to this?

Sugar and processed carbs in desserts, which lead to rapid falls and rises in insulin. 

When you switch to keto desserts, you may be able to enjoy more of your favorite sweets and naturally balancing your blood sugar levels.

Reduced Inflammation

Sugar is one of the major inflammatory foods. In all healing diets, including the ketogenic diet, all kinds of sugar are out because it contributes to inflammation. An increase in your blood sugar can produce cytokines, the pro-inflammatory molecules. 

The more amount of sugar you consume, your body produces more insulin to stabilize the blood sugar. Gradually, your cells start becoming resistant to insulin, and that increases your risk for diabetes drastically. 

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Insulin resistance also results in excess sugar being stored as visceral fat that produces inflammatory molecules as well. Sugar also counteracts the anti-inflammatory foods and anti-inflammatory processes. You might try your best to consume as many anti-inflammatory foods as possible, but if you are consuming sugary desserts, it will do you no good. 

Therefore, keto desserts are a healthy option to enjoy sweets without causing inflammation in your body. 

Hormones Support

Women require carbs for hormone production. It might be confusing to see both refined sugar and sweet potatoes in the same carbs category. Let’s classify the carbs that support hormones and those that don’t. 

The carbs that are hormone support are called complex carbs, which include the following;

  • Sweet potatoes
  • Soured, sprouted, or soaked gluten-free grains, including sorghum, buckwheat, quinoa, and oats
  • Sprouted or soaked beans
  • Wild rice and brown rice
  • Winter squashes, including pumpkin, delicata squash, and butternut squash
  • Root veggies like celeriac, beets, and carrots

The carbs that don’t support your hormones include;

  • Processed foods, like deep-fried carbs, commercial ice cream, frozen pizza, anything “instant,” breakfast cereals, and toaster waffles
  • Whole sweeteners, including honey, evaporated cane juice, maple syrup, and coconut sugar
  • And you guessed it – sugar (all types)

Eating healthy food supports healthy hormone production for your stress management, sleep, thyroids, and period cycles.

Sweet potatoes fall in the category of complex carbs that are needed for hormone support in women.

Unhealthy food, like refined sugar, mess up the hormones, which is the reason ketogenic diet focuses only on healthy foods

Similarly, keto desserts use healthy carbs instead of sugar, which supports your hormones. 

Eating Intuitively

Being mindful of what you eat to ensure you are giving your body healthy nutrients. When you listen to your body and eat intuitively, you make sure that you consume the right foods.

A keto diet is designed to ensure that your body gets the right nutrients and minerals, meaning you make sure that your body is getting all the healthy fats, proteins, and carbs.

However, the keto diet isn’t for everybody and have been known to make you sick instead and may cause adverse effects such as the keto flu or canker sores.

In many diets, people deprive their bodies of desserts because they don’t want to gain weight and consume sugar. They label many of their favorite foods as ‘off-limits’ but end up back on the sugar wagon once they have achieved their weight-loss goal.

With keto desserts, you don’t have to deprive your body of what it is craving. There are so many super easy keto desserts that you can try without any guilt. Keto desserts focus on quality protein, healthy fats, no sugar, and are nutrient-dense. Every bite counts! 

Overall Conclusion

Giving up starch and sugar doesn’t mean that you can’t enjoy desserts. Just bear in mind that a dessert is really a small treat and not something you’re meant to have all the time whether you’re on keto or not. Being on a ketogenic lifestyle means you can also satisfy your sweet cravings without putting restrictions on yourself. The keto desserts will not only let you indulge a little but will also ensure that you stay in the ketosis state.

Even if you’re not on keto, a keto dessert is still the healthier alternative to the popular commercial desserts out there that are generally made of more processed sugar and fats that are not good for us in the long or short term anyway.

Perhaps the greatest benefit to come out of a keto diet experience is that you may decide that eating sweets are a thing of the past. It is not unheard of that some successful keto dieters have actually weaned themselves off from their sugar dependency and have found themselves denying their once favorite dessert, sweets, or snack more often than not and are more in control about what goes into their body.

But if you are not at that stage just yet, grab your copy today of over 30 delicious keto recipes that we have personally tried and tested; Keto Desserts cookbook by Kelley Herring

Keto-desserts
Keto Desserts by Kelley Herring