I eat relatively healthy and fairly low carb (I am already gluten free). I am interested in getting into Ketosis for the the health benefits, but am quite thin for a guy and don’t want to lose any weight. I look at the sample diet above and am pretty sure I would drop weight quickly (I consume about 2,500+ calories daily now). I eat 3 meals plus 2-3 snacks (snacks mostly of nuts (with raisins that would have to go), greek yogurt (would switch to plain), peanut butter, cheese and fruit (would need to reduce qty)). Would eating straight up butter be ok for additional calories also once I am in Ketosis?
I made this bread today and love it! The only problem I have is that the bread is very moist on the inside. The crust is perfect. I baked it at 350 for 70 mins and the bottom of the bread was a little moist as well as the inside. I measured all of my ingredients as your instructions say. Please help. This is the best bread I’ve made in the 2 years we have been eating wheat free.
I am disappointed with my first effort but remain undaunted. I did not use the J Robb psyllium but did grind it up as finely as I could and otherwise followed the recipe exactly. I am an experienced baker so I’m not giving up and will try using less water next time. I want to use as many ingredients as I can find in my small town in order to vote with my dollars for more healthy foods so I will try a few more times before special ordering.

Hi Barb, That can definitely be it. Losing when you are close to goal can be more difficult. It could also be that your body’s healthy weight is a little higher than what you’d like – which doesn’t mean you can’t lose, but makes it more difficult. If just eating Keto foods isn’t working, double check the macros for your weight and see if the amount you’re eating needs to be adjusted. You’ll find more help and support in our support group here.
Eat restricted amounts of nuts and seeds. Aim to eat nuts high in omega-3 and low in omega-6 like macadamia nuts and brazil nuts. Try to eat limited amounts of blackberries and raspberries as other berries are higher in carbs. Pair the foods you eat with added fats to keep hunger down. Consider cutting snacks out of your diet completely as it generally leads to slower weight loss.
You rock! Thank you for this, and would love a 7 day menu plan, plus a shopping list. I’m no good at that kind of organization – heck, I’m no good at ANY kind of organization – so a shopping list would be a life saver. I’m sure I could get that from a friend who introduced me to your blog and who is going to do this with you, and I with all of you . Thank you so much!
“One of the best meal planning tips I’ve ever received is to structure breakfast and lunch so that you don’t have to think too much about it,” says Emily Bartlett, co-founder of Real Plans. “If you’re OK with repetition, it’s ideal to have a simple selection of recipes for breakfast—including some that can be taken on the go. For lunch, go ahead and use your leftovers with a fresh green salad, and be sure to include a dressing that you really love.” Before you make your keto diet menu, check out the 13 things doctors want you to know about the keto diet.
Essentially, the keto diet for beginners works by “tricking” the body into acting as if its fasting (while reaping intermittent fasting benefits), through a strict elimination of glucose that is found in carbohydrate foods. Today the standard keto diet goes by several different names, including the “low-carbohydrate” or “very-low-carbohydrate ketogenic diet”(LCKD or VLCKD for short).
Eat fairly free amounts of fresh or frozen green, leafy vegetables like spinach. Moderate amounts of cruciferous vegetables (like cauliflower, broccoli, and cabbage). Small amounts of nightshades (eggplant, tomatoes, and peppers) and berries (raspberries, blackberries, and blueberries). Starchy vegetables like sweet potatoes should be avoided completely on keto.

Hey there… I’m new to keto, so I’m hoping my questions don’t come across as really stupid. Your bread looks great, and if I can get bread again, then that’s simply awesome. The pictures remind me of banana bread. Is there a way of adding this flavor without going insanely overboard on the carbs? And without that artificial banana taste? Also, would this recipe work as muffins? Thanks, Kelly
If you divide the dough in 3 you’ll cook the bread for 90 seconds on high, but if you cook it all together you’ll want to do 150 seconds (2 1/2 minutes). Either way, it’ll come out looking pale and spongy (and not very appetizing at all tbh!). But worry not, just wait for it to cool down until just lightly warm (it continues to cook guys!), and then you’ll definitely want to give it a toast to get some texture on.
You’re very welcome, Judy! I’m glad it’s helpful. If you are keto (as opposed to low carb), unfortunately peaches would not allow you to stay in ketosis. You can check my keto food list to help determine what is keto friendly. Of course, there are worse things than fresh fruit 🙂 but in the end our bodies still see the sugar. That being said, it doesn’t mean you sabotaged the whole day. Just pick up again – you got this!! (And for next time, try some fresh berries in moderation when you’re craving fruit.)
I really like this recipe and it's been a lifesaver for me. I'll use it for hot dogs and grilled cheese and sandwiches. I double all the ingredients and add about a third of a cup of almond flour. I spread it out on parchment paper and cut it up into pieces. It is ok if the batter is runny. You just spread it out thin on the parchment paper and it will rise and become a thin bread.
I used the egg white powder with the recommended amount of water on the egg white can in addition to the 12 oz. of water called for in the recipe. The bread tastes good, but is fairly dense. I didn’t have many eggs and wanted to try the recipe, but I think next time I’ll use fresh egg whites. I’ll also have to figure out what to do with the leftover yolks.
I have a question on sugar since I see it’s not allowed. Is splenda or any other sugar subsitute ok? What if one of the ingredients that is required for a keto recipe contains sugar, does it matter? I haven’t really seen any discussion on how some things may already contain sugar (even if in low doses) may affect the keto diet. Should they be avoided altogether?
Hello Angie, the same happened here. The taste is great except the bread did not rise. It came out flat. Do I have to slice the load in the middle to get it to rise? I replaced the ghee with regular butter but everything else was the same. Also I read on a different site that if the eggs are not room temperature than that would definitely effect the rise of the bread. I took the cold eggs straight out of the fridge to get the egg whites. What do you think?
Hi there, how many slices you get really depends on the kind of loaf pan you use. I find I get around 20 slices for a bread made in the regular loaf pan (though with this recipe they will be rectangular rather than square) and 12-14 slices using a small loaf pan as described in the post. That’s why I decided to state a portion size – 12 per bread. 1 portion = 0.6 net carbs
You’ve got a few options here. Erythritol (Lakanto is awesome here), Xylitol (non-corn though to avoid tummy troubles!) and allulose are my top choices (no aftertaste at all!). Pyure is also a good one for muffins and quick breads, particularly if you’re trying to limit your sugar alcohol consumption (it’s added stevia makes it twice as sweet as sugar… i.e. you add half!).
Grocery shopping on a budget can be a fun and thrilling adventure(I’ve reached this point in my life…). The first thing you’re going to want to do is take a good long look at the sales paper. For this grocery haul we just walked to our local grocery store and shopped the deals they had at the time, which happened to be really good. If you want to really maximize your savings you can look through all of the local grocery store papers before deciding which one has the best deals for your meal plan. You can also give this online coupon database a try! You’ll be able to find some good deals at just about every local grocery store that will make this meal plan achievable. Don’t go walking into Whole Foods expecting to pull this off though! Check out our video to see our trip to the grocery store:
When we devised this keto on a budget meal plan and shopping list we wanted to create something that was truly all-inclusive. Therefor we have things like butter and salad dressing included. Most people will have a lot of the basics already in their kitchen, so you could be pulling this plan off for well under $5 a day. Further down in this post we will talk about possible substitutions you could utilize to make this plan even healthier and cheaper with bulk purchases of a few items you’ll be using frequently on your keto journy!
I have never commented on a recipe post ever. But i’ve tried so many mug breads and honestly Paola, this is the best hands down. It tasted lovely with a pleasing texture, more biscuit/scone like, which i am not complaining about. I used vanilla whey protein (which was sweetened) omitted the sweetener and used heavy cream in place of sour cream. Such a treat. Will be making again and again for sure.

If for any reason you get a fail…a spongy loaf , or one with a buble don’t throw it away. Cut off the top bubble and cut into squares or triangles then taost for great pita like chips…cube the bottom sprinkle on some spices and toast or rebake for croutons…I have had my successes and failures wih this loaf but the ingredients are too expensive to waste…another idea would be to toast the bottom after you slice the top off and then add butter, garlic and cheese for a good garlic bread.

Olga Raz is director of nutrition at the Souransky Medical Center in Tel Aviv, Israel's second largest hospital, and the founder and head of the School of Nutrition at the Judea and Samaria College. She is also the author of the overseas best-seller Eating Bread, Getting Slim. She speaks internationally on nutrition, obesity, and weight loss. --This text refers to an out of print or unavailable edition of this title.


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For those with gummy results, don’t throw away the bread. I found toasting it in oven on 425 works better than toaster and makes the bread edible if your loaf did come out gummy. Also, by accident, I left a piece in oven and preheated oven later for something else I was making and found my extremely crispy toasted bread which made a GREAT baguette! Now I’m making a bunch like this to eat with different creamed cheese spreads! The only real success I’ve had making this bread is in sub or roll form, otherwise, I too experienced some dense/gummy results, moreso, using the coconut flour recipe though.

Updated 10/23/2015: I left this be for over a year....I had reached the point I could start running and have now completed lots of 10K's and some longer....started trail running (love that!)....and hit a plateau....I remembered this diet - got the book back out....read more and AGAIN was so surprised that this works! lol. Even after it works for you....all you ever hear is that carbs are bad....and bread is evil....so you forget this concept! I broke thru my plateau and now continue to lose and yes, I am running more than 20 miles a week now...but I also 'fuel' myself with bread a lot - and apples and bannanas - and I find I have SO much more energy on the carbs than on the heavy salad and chicken routine. Dropped a quick 5-10 in a few weeks, even with a lot of treats to myself in the eating dept. lol.
Kristen, are you melting the cream cheese for the recipes you use it in? I'm new to keto (and loving it), but both lasagna pasta strips and cloud bread ended up with chunks of cream cheese in the batter. I overmixed the cloud bread trying to incorporate the cheese and it turned out flat. Lesson learned there. I am in the US, and use Philadelphia cream cheese since that's what's easiest to find. Any suggestions?
So happy I found your site, out of all the keto sites I’ve clicked on yours is the best!! You actually give us a plan to get started and I love your humor :) I’ve tried living keto before but it was the diet along with a lot of supplements and nasty shakes…it wasn’t for me! I don’t like drinking my snacks and meals just to get into ketosis! Looking forward to trying this again and trying your recipes!
I just don’t understand why people still need it. I am so elated to be free from its hold! They will say, “Look what I found!” They’ll show a label that says “LOW CARB” or “KETO.” It often has a list of ingredients that is as long as one’s arm. Or it is a low-carb version of some high-carb treat, like candies, syrups, sweets or desserts. Artificial sweeteners abound. High-priced supplements, MCT oils and exogenous ketones are common.
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