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Or, more accurately, what you can't eat. If you've ever been on a keto diet, or know someone who has, you know that you have to spend a lot of time Googling and calculating and re-Googling certain foods to determine if they fit into the macronutrient balance you need in order to enter or maintain "ketosis," the state under which your body burns fat for fuel. Peanut butter is clearly high in fat-if you buy the natural kind then you're familiar with that pool of the stuff sitting atop the solids. And the keto diet prizes fats in such a way that some suggestions recommend you consume 70 percent of your daily calories from fat. So, because peanut butter is high in fat and also naturally low in carbohydrates, of which you're required to eat very little of on a ketogenic diet, then you're in the clear, right? Dara Godfrey, M.S., Supraketo Weight Loss Formula R.D., a registered dietitian in New York City.

Except, before you grab a soup spoon and start digging straight into the jar (you know you do it). Is peanut butter keto? Yes, but there's a catch. On a ketogenic, the caloric breakdown usually falls in place as so: 60 to 80 percent of your daily calories come from fat, 20 to 30 percent from protein, and the rest from carbs. This usually amounts to little more than 30 grams of carbs daily. Peanut butter is high-fat, low-carb-unless you're buying flavored peanut butters that load up on one threat to ketosis: sugar. Jessica Crandall Snyder, R.D.N., of Vital RD in Denver and spokesperson for the Academy of Nutrition and Dietetics. So fair warning: "Most peanut butters on the market add sugar into their product," says Dara Godfrey, MS, RD, a registered dietitian in New York City. If you're serious about keto, make sure you're reading labels for peanut butter with no added sugars.

Important note: Peanuts naturally contain sugars so it's incredibly difficult, if not impossible, to find a peanut butter with no sugar-it's the added sugars that you need to watch out for. What kind of peanut butter is best for keto? Godfrey says. She recommends Smuckers Natural peanut butter, either creamy or Supraketo Official chunky. She points out that in a two-tablespoon serving, most natural peanut butters contain 6 to 7 grams of carbohydrates. Subtract the carbs that come from fiber, and you're looking at 2-4 grams of net carbs. Another note about choosing a keto-friendly peanut butter: Most "low fat" or "reduced fat" brands add in sugar, Godfrey says. Are nut butters, in general, keto? Finally, we hate to break it to you, but you're going to want to pass on the Nutella-even though it does contain hazelnuts. Those 19 grams of carbs in every two-tablespoon serving aren't going to help you stay in ketosis. Paul Kita is a Deputy Editor at Men's Health, where he has covered food, cooking, nutrition, supplements, grooming, tech, travel, and fatherhood at the brand for more than 15 years. He is also the author of two Men's Health cookbooks, Guy Gourmet and A Man, A Pan, A Plan, and the winner of a James Beard Award.

Each week I’m trying to help take the stress out of a keto diet by giving you FIVE low-carb dinners plus a bonus meal prep recipe that helps keep you on track! This week your bonus is a tray of delicious Double Chocolate Sheet Pan Cookies-Only 3.6 net carbs a piece! When you click through to each individual recipe, it’ll take you to the full, detailed, step-by-step instructions. This includes a printable recipe card that includes nutrition information. To figure out the net carb count, subtract the amount of fiber from the amount of total carbs. At the bottom of this post, you’ll find a printable meal plan (with space to fill in your own needs & weekend plans) as well as an organized grocery list to help make things even easier. If you’re having trouble printing this, make sure you have your ad blocker disabled. If you like to meal prep to get ahead for Supraketo the week, I’ve even included tips for preparing each meal in advance.