Cold Stone's Keto Ice Cream: A Dream Come True?

Cold Stone Creamery is an American-based ice cream chain with a variety of ice cream flavors, cakes, shakes, smoothies, and sorbets. It is not commonly known for keto-friendly options as most of its menu items are dairy and sugar-based. However, there are a few keto-friendly options available, especially if you are willing to indulge in a cheat meal.

If you are looking for a true keto option, your best bet is to choose from their selection of yogurts and sorbets, which typically have fewer carbs. The Raspberry Sorbet, for example, has 26g of net carbs, while the Coffee Lovers Only (Like It) has 49g of net carbs. You can also add some low-carb toppings such as pecans, coconut, blueberries, or peanut butter.

If you are open to a cheat meal, Cold Stone's ice cream can be an option, but it will likely kick you out of ketosis. The smallest serving size (Like It) typically has 35-55g of carbs, which is already above your daily carb allowance. Their Mix-Ins also have fewer carbs, with options such as cheesecake bites, toasted coconut, and Nilla wafers. Just be mindful that a cheat meal can take a couple of days to get back into ketosis.

Cold Stone Creamery's keto options

Cold Stone Creamery is an American-based ice cream chain that offers a wide range of ice cream flavors, cakes, shakes, smoothies, and sorbets. While the menu items are typically dairy and sugar-based, there are still some keto-friendly options available. Here are the keto options at Cold Stone Creamery:

Keto-Friendly Mix-Ins:

• Cheesecake bites
• Toasted coconut
• Nilla wafers
• Chocolate shavings (8g of carbs)
• Ghiardelli® Caramel Square (9g of carbs)
• 30th Anniversary Sprinkles (8g of carbs)
• Chocolate Chip Cookie (10g of carbs)
• Graham Cracker Pie Crust (10g of carbs)
• Maraschino Cherries (2g of carbs)
• Pineapple Tidbits (4g of carbs)
• Cherry Pie Filling (8g of carbs)
• Peach Pie Filling (8g of carbs)
• Apple Pie Filling (9g of carbs)
• Roasted Almonds, salted (3g of carbs)
• Reese’s Peanut Butter Sauce (3g of carbs)
• Rich’s® On Top® Whipped Topping (3g of carbs)
• Frosting (White Bettercreme®) (5g of carbs)

Keto-Friendly Fruits:

• Raspberries (4g of net carbs)
• Strawberries (7g of net carbs)

Keto-Friendly Yogurts and Sorbets:

• Plain, unsweetened yogurt
• Peanut butter yogurt
• Coffee yogurt
• Raspberry Sorbet (Like It) - 6 oz (26g of net carbs)
• Cheesecake Ice Cream (Like It) - 6 oz (37g of net carbs)
• Sinless Sans Fat Sweet Cream (Like It) - 1 serving (34g of net carbs)
• Sweet Cream Ice Cream (Like It) - 1 serving (33g of net carbs)
• Dark Chocolate Ice Cream (Like It) - 1 serving (29g of net carbs)
• Cinnamon Ice Cream (Like It) - 1 serving (33g of net carbs)
• French Vanilla Ice Cream (Like It) - 1 serving (37g of net carbs)
• Mocha Ice Cream (Like It) - 1 serving (32g of net carbs)
• Peanut Butter Ice Cream (Like It) - 1 serving (32g of net carbs)
• Vanilla Yogurt (Like It) - 1 serving (40g of net carbs)
• Pumpkin Ice Cream (Like It) - 1 serving (32g of net carbs)
• Mint Ice Cream (Like It) - 1 serving (36g of net carbs)
• Berry Lemony (Like It) - 1 serving (36g of net carbs)
• Vanilla Lite (Like It) - 1 serving (40g of net carbs)

It's important to note that while these options are keto-friendly, they may still contain a significant amount of carbs. As always, moderation is key when it comes to treating yourself while on the keto diet.

Mix-ins and toppings

If you're on the keto diet and want to treat yourself to a dessert at Cold Stone Creamery, it's best to think of it as a candy shop rather than an ice-cream parlour. While the ice creams are off-limits, there are plenty of keto-friendly toppings and mix-ins to choose from. Here are some ideas to get you started:

• Pecan mix-in is the food featuring the least amount of net carbs (1g net carb) on the Cold Stone menu.
• Chocolate chips mix-in has 2g of net carbs.
• Peanut butter mix-in has 4g of net carbs.
• Raspberries have only 4g of net carbs.
• Rainbow sprinkles will add 6g of net carbs to your dessert.
• Chocolate shavings have 7g of net carbs.
• Strawberries have 7g of net carbs.
• Smooth Cravings 70 Calorie Hot Cocoa Mix has 8g of net carbs.
• Yellow cake has 13g of net carbs.
• Chocolate chip cookie has 10g of net carbs.
• Graham cracker pie crust has 10g of net carbs.
• Maraschino cherries have just 2g of net carbs.
• Pineapple tidbits have 4g of net carbs.
• Cherry pie filling has 8g of net carbs.
• Peach pie filling has 8g of net carbs.
• Apple pie filling has 9g of net carbs.
• Roasted almonds (salted) have 3g of net carbs.
• Reese's Peanut Butter Sauce has 3g of net carbs.
• Whipped topping has 3g of net carbs.
• Frosting (White Bettercreme) has 5g of net carbs.

Remember, when consuming dairy or ice cream products, moderation and less frequency are key. A spoonful or 6 ounces will not create severe damage to your keto lifestyle.

Recommended serving sizes

Cold Stone Creamery has a variety of ice cream flavors, cakes, shakes, smoothies, and sorbets. While the ice creams are off keto limits, there are still many keto-friendly options to choose from. The key is to stick to low-carb options and practice moderation. Here are the recommended serving sizes for a keto diet:

• Like It: This serving size typically contains 35-55g of carbs, which is above the daily carb allowance for keto. However, it can be a suitable option for a cheat meal or treat.
• Love It: With 55-80g of carbs, this serving size is even higher in carbohydrates and will likely kick you out of ketosis. It is best avoided on a keto diet.
• Gotta Have It: Containing 85-115g of carbs, this serving size is the largest and highest in carbohydrates. It should be avoided to maintain ketosis.

When it comes to mix-ins and toppings, opt for low-carb choices like pecans, coconut, blueberries, peanut butter, pineapple tidbits, raspberries, roasted almonds, and strawberries. These options have fewer carbs and can be enjoyed in moderation without derailing your keto diet.

Additionally, plain, unsweetened yogurt is a great keto-friendly base with only 40g of net carbs. You can add flavor with peanut butter or coffee-flavored yogurts, which have a slightly higher carb count but are still within the keto limits. Remember to avoid overly sugary flavors and pre-mixed options with added sugar.

In conclusion, while Cold Stone Creamery's ice creams are not keto-friendly, there are plenty of other options to satisfy your sweet tooth while sticking to your keto diet. Always remember to check the nutrition information and make informed choices to stay within your macros.

Getting back into ketosis

So, you've had a cheat day. Don't panic! It happens to the best of us. The important thing is to get back on track as soon as possible. Here are some tips to help you get back into ketosis quickly:

Accept the slip-up and move on

It's important to acknowledge that you've had a cheat day and to resolve not to let it turn into a cheat week or month. Own the mistake and move forward. Don't let it derail your progress.

Do a fast

A 24-hour water or coffee-only fast is a great way to deplete your body of glucose. If a full 24-hour fast is too challenging, any form of intermittent fasting will still be beneficial. Try eating within an 8-, 6-, or 4-hour window, or go for OMAD (one meal a day).

Avoid certain foods

Stay away from dairy, nuts, and anything containing sweeteners for a few days after your cheat day. These foods can stall weight loss and cause inflammation and water retention.

Do strength training workouts

A 30-minute strength training session can help you burn through the excess glucose you consumed during your cheat day. It will also make you less likely to load up on keto-friendly foods afterward.

Stick to a strict carb regimen

For the week following your cheat day, switch from counting net carbs to counting total carbs, and keep them under 20 grams per day. This will help you get back into ketosis faster.

Track and measure

To ensure you stick to your plan and know exactly how many carbs you're consuming, track your food for the week following your cheat day. Measuring your ketone levels will also help you understand if what you're eating is working.

Drink water and take electrolytes

Drinking plenty of water and taking electrolytes will help you avoid the keto flu and make it easier to work out and fast.

Keep a healthy mindset

Having a cheat meal doesn't ruin your diet or your weight loss journey. Think of it as a minor setback and use it to fuel your motivation. Don't let it discourage you or convince you to put off getting back on track.

Exercise

Exercising will help deplete your glycogen stores and speed up your transition back into ketosis. Your muscles will use the glycogen for fuel, and your body will turn to fat for energy. You don't need to do an intense workout—just something you're comfortable with, like a 30-minute walk or some bodyweight exercises.

Remember, it's normal to have setbacks, and it's okay to treat yourself occasionally. The most important thing is to get back on track as soon as possible and not let one cheat day turn into a cheat week or month.

Keto-friendly alternatives

While Cold Stone Creamery is not commonly known for having keto-friendly options, there are still many alternatives for those on a keto diet. The key is to stick to plain, unsweetened yogurts and sorbets, and to avoid sugary flavours such as caramel, cotton candy, French vanilla, salted caramel, and candy cane. Here are some keto-friendly options to consider:

• Yogurts: Plain, unsweetened yogurt is a great base for a frozen treat. For extra flavour, try peanut butter or coffee-flavoured yogurts. Just be mindful of the carb count—even a small serving can have over 20g of net carbs.
• Sorbets: Sorbets are a good alternative to ice cream, and Cold Stone offers a variety of fresh and fruity flavours. Some keto-friendly options include Raspberry Sorbet and Strawberry Sorbet.
• Mix-ins: If you're looking for a small sweet treat, consider adding some mix-ins like nuts or berries. Some keto-friendly options include pecans, coconut, blueberries, peanut butter, pineapple tidbits, raspberries, roasted almonds, and strawberries.
• Silk® Chocolate Almondmilk Frozen Dessert: This plant-based frozen dessert is a delicious ice cream alternative.

Remember, when consuming dairy or ice cream products, moderation is key. A small spoonful or 6 ounces won't severely impact your keto lifestyle. If you're planning a cheat meal, consider having a single cheat meal instead of a whole cheat day, and make sure to resume your keto diet immediately afterward.

Frequently asked questions